ProteinandAminoAcidsinSportsNutrition.pptVIP

Putting a Meal Plan Together Example: 70-kg athlete requiring 4,000 kcal/day exercising 120 min/day, 4 to 6 times/week Macronutrient Target Recommendations Grams/kg body weight/day Carbohydrate 7-10 g/kg (490-700 g/day) Protein 1.5-2.0 g/kg (105-140 g/day) Fat Typically use percentage of energy Percentage of energy Carbohydrate 55-65% of energy (550-650 g/day) Protein 10-15% of energy (100-150 g/day) Fat 20-30% of energy (88-133 g/day) Target recommendations for this athlete Carbohydrate 600 g/day (60% of energy) Protein 130 g/day (13% of energy) Fat 120 g/day (27% of energy) * A Potential Distribution of Macronutrients Over the Course of 6 Meals/Day Meal Time Carbohydrate, g Protein, g Fat, g Breakfast 7:00 AM 90 15 15 Mid-morning snack 10:00 AM 25 10 5 Lunch Noon 75 20 20 Pre-exercise meal 1:30 - 2:00 PM 90 10 5 During exercise 3:00 - 5:00 PM 100 0 0 Post-exercise meal 5:00 PM 75 30 25 Dinner 6:30 PM 120 30 35 Evening snack 9:00 PM 25 15 15 TOTALS 600 130 120 * Protein Content of Various Foods Pennington JAT, et al. Bowes and Church’s Food Values of Portions Commonly Used. 17th ed. Philadelphia, PA: Lipppincott Williams Wilkins; 1998. Protein Content, g 1 egg, 2 egg whites, or ? cup egg substitute 6-7 1 cup of milk 8-10 ? cup cottage cheese 7 1 cup of yogurt 8 1 oz. of chicken, fish, pork, or beefa 7 1 oz. of cheese (except cream cheese) 7 1 slice of bread or ? bagel 3 1 cup of cereal 3-6 2 Tablespoons peanut butter 7 1/2 to 2/3 cup of dried beans or lentils 8 1 cup miso 8 4 oz. raw, firm tofu 9 ? cup peas or corn 3 ? cup of non-starchy vegetables 2 8 oz. soy milk 5-6 Protein drinks and powders/serving 10-45 a3-ounce portion (21 g protein) is the size of the deck of cards. * Summary Adequate protein intake is critical for athletic performance and good health For most athletes, protein intakes of 1.5 to 1.8 g/kg/day (0.68-0.81 g/lb/day) will meet protein requirements High quality protein sources (eg, dairy products, meats, fish, chicken, soy, egg