Looks like my hard work over the past few days have been worthwhile...
I'm currently thinking of ideas for a website I'm going to be setting up but in the mean time, I need some time to recover!
Thanks for reading my posts x
Showing posts with label proteins. Show all posts
Showing posts with label proteins. Show all posts
Wednesday, 12 February 2014
Tuesday, 11 February 2014
Exercise nutrition - Fueling aerobic & anaerobic sport
Different exercise routines need different nutritional recommendations such as aerobic training needs fuel which can be provided by carbs, fat and also protein. A larger amount of fat will be used for energy whilst working at lower intensities. Carbohydrates will be used as fuel more when the intensity of the exercises intensify.
The use of combined food as well as sports drinks/water/protein shakes, sole reliance on protein shakes or sports drinks or even the use of food alone will require much needed knowledge for the serious exerciser.
The aerobic system is able to use carbs and also fats to fuel activity whilst the lactate (anaerobic) system uses just carbs. We become more anaerobic the higher the intensity of the exercise meaning more carbs are used.
It has been shown that 58% of total work is contributed to through anaerobic work during a cross country run lasting for 5 miles. Also, it has been proven that the aerobic system contributed 40% of energy. This was during a half minute sprint. A 1 minute sprint used 50% energy and a 2 minute sprint used 65% energy. During these tests, it was shown that during the 100m sprint, men used 21% aerobic energy and 79% anaerobic energy and for the 200m sprint 28% aerobic energy was used whilst 72% anaerobic energy was used. In women it was 25% aerobic energy and 75% anaerobic energy in the 100m sprint, also 33% aerobic energy and 69% anaerobic energy was used in the 200m sprint.
The use of combined food as well as sports drinks/water/protein shakes, sole reliance on protein shakes or sports drinks or even the use of food alone will require much needed knowledge for the serious exerciser.
The aerobic system is able to use carbs and also fats to fuel activity whilst the lactate (anaerobic) system uses just carbs. We become more anaerobic the higher the intensity of the exercise meaning more carbs are used.
It has been shown that 58% of total work is contributed to through anaerobic work during a cross country run lasting for 5 miles. Also, it has been proven that the aerobic system contributed 40% of energy. This was during a half minute sprint. A 1 minute sprint used 50% energy and a 2 minute sprint used 65% energy. During these tests, it was shown that during the 100m sprint, men used 21% aerobic energy and 79% anaerobic energy and for the 200m sprint 28% aerobic energy was used whilst 72% anaerobic energy was used. In women it was 25% aerobic energy and 75% anaerobic energy in the 100m sprint, also 33% aerobic energy and 69% anaerobic energy was used in the 200m sprint.
Saturday, 8 February 2014
Nutrition - Proteins
Ok, so now for the really in depth stuff...
What are proteins made from? The answer is amino acids! There are 20 in total. 9 of these are essential whilst 11 are non-essential.
When animal and plant cells join together amino acids, it forms something called a peptide. These peptides have different names depending on how many amino acids there are. The end of the process results in something being formed called proteins! There have to be 100 or more amino acids until these proteins are formed, unless 2 or more polypeptide chains come together and fold repeatedly to form 3 dimensional shapes. These shapes/structures help to show its function in the body.
So... 2 amino acids are called "Dipeptide"
3 amino acids are called "Tripeptide"
4-9 amino acids are called "Oligopeptide"
10 or more amino acids are called "Polypeptide"
So, I mentioned before that there are 9 essential amino acids, these are:
Phenylalanine, methionine, tryptophan, threonine, lysine, isoleucine, leucine, valine, and histidine! (Told you its complicated!)
Now I'll name the 11 non-essential amino acids, these are non-essential as they aren't always required to be a part of a daily diet.
Glycine, alanine, tyrosine, serine, cysteine, proline, glutamic acid, glutamine, aspartic acid, asparagine, arginine!
Complete proteins contain all 9 of the essential amino acids, whilst the liver will synthesise the non-essential amino acids. Complete proteins come mainly from animal sources, these are meat, eggs, dairy, fish and poultry. However, there are some complete proteins that don't come from animal sources, these are soy foods, quinoa and buckwheat.
Plants also contain proteins but they are of a lower value biologically compared to complete proteins. These are called incomplete proteins. These include cereals and grains, cereal products, pulses, vegetables and nuts.
For vegetarians, good combinations of foods are vital considering there are no meats. These include pulses and grains, rice and pulses, nuts and vegetables and seeds and vegetables.
What does protein do? Keratin in the skin, muscle tissue, collagen in bone and connective tissue are all components of the body in which protein helps to form the key framework.
Various processes are regulated such as insulin controlling the blood sugar, enzymes speeding up reactions and white blood cells fighting infection.
During fasting or endurance events like long runs, protein is useable source of energy although it isn't the main source. ATP can also be produced through glucose, fatty acids and ketones, all things that protein can be converted into.
Catabolism relates to breaking down larger structures into smaller ones whilst anabolism relates to the building up process that happens in the body. Anabolism occurs during rest whilst catabolism occurs during intensive exercise.
Lastly, the following figures relate to the daily protein requirements for each type of person. The figures relate to the grams of protein per kilogram of body mass:
A sedentary adult - 0.8
A recreational adult exerciser - 0.8-1.5
An adult endurance athlete - 1.2-1.6
A growing teenage athlete - 1.5-2.0
An adult that's building muscle mass - 1.5-1.7
And lastly for the estimated upper limit for adults - 2.0
My next post will be focusing on Carbohydrates...
What are proteins made from? The answer is amino acids! There are 20 in total. 9 of these are essential whilst 11 are non-essential.
When animal and plant cells join together amino acids, it forms something called a peptide. These peptides have different names depending on how many amino acids there are. The end of the process results in something being formed called proteins! There have to be 100 or more amino acids until these proteins are formed, unless 2 or more polypeptide chains come together and fold repeatedly to form 3 dimensional shapes. These shapes/structures help to show its function in the body.
So... 2 amino acids are called "Dipeptide"
3 amino acids are called "Tripeptide"
4-9 amino acids are called "Oligopeptide"
10 or more amino acids are called "Polypeptide"
So, I mentioned before that there are 9 essential amino acids, these are:
Phenylalanine, methionine, tryptophan, threonine, lysine, isoleucine, leucine, valine, and histidine! (Told you its complicated!)
Now I'll name the 11 non-essential amino acids, these are non-essential as they aren't always required to be a part of a daily diet.
Glycine, alanine, tyrosine, serine, cysteine, proline, glutamic acid, glutamine, aspartic acid, asparagine, arginine!
Complete proteins contain all 9 of the essential amino acids, whilst the liver will synthesise the non-essential amino acids. Complete proteins come mainly from animal sources, these are meat, eggs, dairy, fish and poultry. However, there are some complete proteins that don't come from animal sources, these are soy foods, quinoa and buckwheat.
Plants also contain proteins but they are of a lower value biologically compared to complete proteins. These are called incomplete proteins. These include cereals and grains, cereal products, pulses, vegetables and nuts.
For vegetarians, good combinations of foods are vital considering there are no meats. These include pulses and grains, rice and pulses, nuts and vegetables and seeds and vegetables.
What does protein do? Keratin in the skin, muscle tissue, collagen in bone and connective tissue are all components of the body in which protein helps to form the key framework.
Various processes are regulated such as insulin controlling the blood sugar, enzymes speeding up reactions and white blood cells fighting infection.
During fasting or endurance events like long runs, protein is useable source of energy although it isn't the main source. ATP can also be produced through glucose, fatty acids and ketones, all things that protein can be converted into.
Catabolism relates to breaking down larger structures into smaller ones whilst anabolism relates to the building up process that happens in the body. Anabolism occurs during rest whilst catabolism occurs during intensive exercise.
Lastly, the following figures relate to the daily protein requirements for each type of person. The figures relate to the grams of protein per kilogram of body mass:
A sedentary adult - 0.8
A recreational adult exerciser - 0.8-1.5
An adult endurance athlete - 1.2-1.6
A growing teenage athlete - 1.5-2.0
An adult that's building muscle mass - 1.5-1.7
And lastly for the estimated upper limit for adults - 2.0
My next post will be focusing on Carbohydrates...
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