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Proteins and Fat in Exercise

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23 views6 pages

Proteins and Fat in Exercise

Uploaded by

aishwarya.workspace98
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Code and Title of the Paper: F13NW Nutrition Wellness and Fitness

Code and Title of the Module: F13NW18-Role of Protein and Fat in Exercise
Name of the Content Writer: Dr. S.Thilagamani

F13NW18 - Role of Protein and Fat In Exercise


Quadrant – I
E-text

1. Introduction
Protein does provide some energy, however, and more importantly, it provides the structural
material of muscle tissue, so it is important to active people.
2 . Objectives
After going through this module you will be able to
Explain the protein and fat use during exercise
Learn the factors affecting the use of protein and fat during exercise

3. Protein Use During Physical Activity—and Between Times

If a high-fat diet is ill-advised for active people, what about a high-protein diet? Athletes
may have slightly higher needs for protein than others do, but given the margin of safety used in
establishing the RDA, no added allowance is made for work or physical training. The protein
needs of most people, including athletes, are covered by a balanced diet of ordinary foods.

How do physical activity and training effect protein metabolism? Physically active peo-
ple use protein just as other people do—to build muscle and other lean tissue structures and, to
some extent, to fuel activity. The body does, however, handle protein differently during activity
than during rest.

3.1Protein Used in Muscle Building


Synthesis of body proteins is suppressed during activity and for several hours afterward. In the
hours following this period, though, protein synthesis accelerates beyond normal resting levels.
Remember that the body adapts and builds the molecules, cells, and tissues it needs for the next
period of activity. Whenever the body remodels a part of itself, it also tears down old structures
to make way for new ones. Repeated activity, with just a slight overload, triggers the protein-
dismantling and protein-synthesizing equipment of each muscle cell to make needed changes—
that is, to adapt.
Code and Title of the Paper: F13NW Nutrition Wellness and Fitness
Code and Title of the Module: F13NW18-Role of Protein and Fat in Exercise
Name of the Content Writer: Dr. S.Thilagamani

The physical work of each muscle cell acts as a signal to its DNA and RNA to begin
producing the kinds of proteins that will best support that work. Take jogging, for example. In
the first difficult sessions, the body is not yet equipped to perform aerobic work easily, but with
each session, the cells' genetic material gets the message that an overhaul is needed. In the
hours that follow the session, the genes send molecular messages to the protein-building
equipment that tell it what old structures to break down and what new structures to build, and
within the limits of its genetic potential, it responds. Among the new structures are more mito-
chondria to facilitate efficient aerobic metabolism. Over a few weeks' time, remodeling occurs
and jogging becomes easier.
Such remodeling requires protein. During active muscle-building phases of training, an
athlete may add between 1/4 ounce and 1 ounce (between 7 and 28 grams) of body protein to
existing muscle mass each day. This increase occurs only during periods of building—not times
of maintenance—when the athlete exercises at high intensities.

3.2 Protein Used as Fuel


Not only do athletes retain more protein in their muscles, they also use more protein as fuel:
muscles speed up their use of amino acids for energy during physical activity, just as they speed
up their use of fat and carbohydrate-31 Still, protein contributes at most about 10 percent of the
total fuel used, both during activity and during rest. The most active people of all, endurance
athletes, use up enormous amounts of all energy fuels, including protein, during performance,
but such athletes also eat more food and therefore usually consume enough protein.

3.4 Diet Affects Protein Use during Activity


The factors that affect how much protein is used during activity seem to be the same three that
influence the use of fat and carbohydrate—for one, diet. People who consume diets adequate in
energy and rich in carbohydrate use less protein than those who eat protein-and fat-rich diets.
Recall that carbohydrates spare proteins from being broken down to make glucose when need-
ed. Since physical activity requires glucose, a diet lacking in carbohydrate necessitates the con-
version of amino acids to glucose. So does a diet high in fat, because fatty acids can never pro-
vide glucose.
Code and Title of the Paper: F13NW Nutrition Wellness and Fitness
Code and Title of the Module: F13NW18-Role of Protein and Fat in Exercise
Name of the Content Writer: Dr. S.Thilagamani

3.5.Intensity and Duration of Activity Affect Protein Use during Activity


A second factor, the intensity and duration of activity, also modifies protein use. Endurance
athletes who train for over an hour a day, engaging in aerobic activity of moderate intensity and
long duration, may deplete their glycogen stores by the end of their workouts and become
somewhat more dependent on body protein for energy. The protein needs of bodybuilders and
weight lifters are slightly higher than those of sedentary people, but not as high as some rec-
ommendations and certainly not as high as the protein intakes many bodybuilders consume.

3.6.Training Affects Protein Use


A third factor that influences a person's use of protein during physical activity is the extent of
.training. Predictably, the higher the degree of training, the less protein a person uses during an
activity. Protein Recommendations for Active People As mentioned earlier, all active people,
and especially those who work like athletes, probably need a little more protein than do seden-
tary people. Endurance athletes use more protein for fuel than power athletes do, and they retain
some, especially in the muscles used for their sport. Power athletes use less protein for fuel but
still use some, and retain much more. Therefore, all athletes in training should attend to protein
needs, but should back up the protein with ample carbohydrate. Otherwise, they will bum off as
fuel the very protein that they wish to retain in muscle.
4. Recommended Protein intake for athletes

How much protein, then, should an active person consume? A joint position paper from
the American Dietetic Association (ADA) and the Canadian Dietetic Association (CDA) rec-
ommends 1.0 to 1.5 grams of protein per kilo-gram of body weight each day, an amount some-
what higher than the amount recommended for the general population." Another authority sug-
gests different protein intakes for athletes pursuing different activities.34 Athletes who want to
build muscle mass should first meet their energy needs with adequate carbohydrate intakes and
then check that they have met protein needs as well. Table given below lists some recommen-
dations and translates them into daily intakes for active people.
Code and Title of the Paper: F13NW Nutrition Wellness and Fitness
Code and Title of the Module: F13NW18-Role of Protein and Fat in Exercise
Name of the Content Writer: Dr. S.Thilagamani

Protein Intakes
Recommendations (g/day)
(g/kg/day) MALES FEMALES
RDA for adults 0.8 56 44
ADA/CDA recommended intake 1.0-1.5 70-1.5 55-83
Recommended intake for power 1.2-1.7 84-119 66-94
(strength-speed) athletes
Recommended intake for endurance 1.2-1.4 84-119 66-94
athletes
U.S. average intake 95 65

5. Fat Use during Physical Activity

An active person who eats a fat-rich diet with little carbohydrate will sacrifice athletic per-
formance and will needlessly degrade protein tissues as the body struggles to obtain the glucose it
needs from amino acids. Furthermore, a high-fat diet is a major risk factor for cardiovascular disease.
Since even physically active people can suffer heart attacks and strokes, every reliable source speaks
out against high-fat diets for active people.

In contrast to dietary fat, body fat stores are of tremendous importance during physical activi-
ty, as long as the activity is not too intense. Unlike glycogen stores, fat stores can fuel hours of activi-
ty without running out.

6 . Factors affecting fat use during exercise


The fat used in physical activity is liberated as fatty acids from the internal fat stores and from the
fat under the skin. Areas that have the most fat to spare donate the greatest amounts of fatty ac-
ids to the blood (although they may not be the areas that appear most fatty). This is why "spot re-
ducing" doesn't work—muscles do not own the fat that surrounds them. Fat cells release fatty ac-
ids into the blood, not into the underlying muscles. Then the blood gives to each muscle the
amount of fat that it needs. Proof of this is found in a tennis player's arms—the fatfolds measure
the same in both arms, even though the muscles of one arm work much harder and may be larger
than those of the other. A balanced fitness program that includes strength training, however, will
tighten muscles underneath the fat, improving the overall appearance. Keep in mind that some
body fat is essential to good health.
6.1 Duration of Activity
Early in an activity, as the muscles draw on fatty acids, blood levels fall. If the activity continues
for more than a few minutes, the hormone epinephrine is released, and in response, the fat cells begin
Code and Title of the Paper: F13NW Nutrition Wellness and Fitness
Code and Title of the Module: F13NW18-Role of Protein and Fat in Exercise
Name of the Content Writer: Dr. S.Thilagamani

rapidly breaking down their stored triglycerides and liberating fatty acids into the blood. After about
20 minutes of physical activity, the blood fatty acid concentration surpasses the normal resting
concentration. Thereafter, sustained, moderate activity uses body fat stores as its major fuel.

6.2 Intensity of Activity


The intensity of physical activity also affects fat use. In general, as the intensity increases, fat
makes less and less of a contribution to the mix of fuels used. Remember that fat can be broken
down for energy in only one way—by aerobic metabolism. In fact, the use of fatty acids for energy
requires more oxygen, even on a per-kcalorie basis, than does the use of glucose. This is because
fatty acid oxidation generates so many acetyl CoA molecules that enter the TCA cycle, and be-
cause each turn of the cycle generates so many hydrogens that travel through the electron
transport chain to oxygen. For fat to fuel activity, then, oxygen must be abundantly available. If a
person is breathing easily during activity, the muscles are getting all the oxygen they need and are
able to use more fat in the fuel mixture.

6.3 Training
It is training—repeated aerobic activity—that produces the adaptations that permit the body to
draw heavily on fat for fuel. Training stimulates the muscle cells to manufacture more and larger
mitochondria, the cellular structures that conduct aerobic metabolism. Another adaptation: the
heart and lungs become stronger and better able to deliver oxygen to muscles at high activity in-
tensities. Still another: hormones in the body of a trained person slow glucose release from the
liver and speed up fat use instead. These adaptations reward not only trained athletes but all ac-
tive people: a person who exercises aerobically becomes well suited to the task.

7. Recommended Intensities and Durations


Health care professionals frequently advise people who want to control their body weight and
lose fat to engage in activities of low-to-moderate intensity for a long duration, such as an hour-
long fast-paced walk. The reasoning behind such advice is that people exercising at low-to-
moderate intensity are likely to stick with their exercise programs for longer times and are
less likely to injure themselves.
Conclusion
The intensity and type of physical activities that are best for one person may not be good
for another. The intensity to choose depends on your present fitness: work so as to breathe fast,
Code and Title of the Paper: F13NW Nutrition Wellness and Fitness
Code and Title of the Module: F13NW18-Role of Protein and Fat in Exercise
Name of the Content Writer: Dr. S.Thilagamani

but not so fast as to incur an oxygen debt. A rule of thumb is that you should be breathing easily
enough to talk but not sing. If you can sing, pick up the pace; if you have to huff and puff to
talk, slow down. If you have been sedentary for the past few years, the activity intensity that
will initially make you breathe slightly fast will differ dramatically from the intensity at which a
fit person will breathe slightly fast.

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