Protein in Male Weightlifters - Assignment Example

Protein in Male Weightlifters Customer Inserts His/Her Name Customer Inserts Grade Course Customer Inserts Tutor’s Name 15, 05, 2012 Literature Review Background information Australians love sports and this has made them enjoy the successes at commonwealth and Olympics games and world other world championships. To ensure improved performance and stamina good sports nutrition advice from qualified sports dietitians. The energy systems used in any sport has a bearing on the strategies for establishing the nutrition and individual characteristics of the sportsperson. The training schedules and duration of the competition, weather conditions, food accessibility, water and drink systems. Similarly the capacity to apply the guidelines is essential for enhanced sports performance. This review provides the stand point on nutrition information for athletes and male weightlifters. They can follow this advice in regularly during their exercise. The information is customized for athletes, gymnastics and more specifically advising on protein requirements for male weightlifters. It is the position of this scientific literature review to correct the nutritional misinformation relating to athletics and weightlifting as a sport and therefore create an understanding on energy balance for both intake and expenditure requirements for the athletes and male weightlifters. Adequacy and accessibility to good nutrition, proper and precise advice is important for strength athletes and weightlifters. Therefore this paper will impart knowledge to coaches, health professionals, dieticians and other parties interested in sports nutrition advice. Definition of Key terms Protein They are essential for body building. They are macromolecules that aid in normal cells functions. Many enzymatic and biochemical reactions vital to metabolism are dependent on proteins. Actin and myosin in muscle are important for articulation of skeletal movement, this because of the structural and mechanical functions of proteins. Animals cannot synthesize some essential amino acids hence its important to balance the diet with good protein supply. Therefore just like other macronutrients, proteins must be supplied to the body in adequate amounts. Male weight lifters Large literature has addressed nutrition for many sports but few studies have tackled nutrition and specifically protein in male weightlifters. Male weightlifters are men who want to build masculine body with well developed lean body mass (Muscles). They are however faced with a myriad of shape and posture issues. Lean body mass This is the amount of the body weight minus the fat. It includes bones, muscles, blood and water. Exercise enables proper functioning of this body parts and enhances the development of the Lean body mass (LBM) Factors to consider when giving Sports Nutrition advice to Male weightlifters. Nutrient requirements Every male weightlifter has unique nutrient requirements. Individual athletes or weightlifters need various macronutrients such as proteins, fluids, fat but most importantly, carbohydrates for generating energy for the skeletal movement and muscle contraction and expansion. 1–2 Protein is important for building and regeneration of body cells.4 The weightlifter’s goals and performance targets are important in determining the protein requirements. In absolute terms these requirements are based on the training program and the individual needs of the athlete. Carbohydrate recommended daily allowances (RDAs) range from .5.0 -10.0 g/kg body mass (BM).14-15 Protein RDAs range from 1.20–1.70 g/kg BM/day for adult athlete’s weightlifters and 2.0 g/kg BM/day for athletes and weightlifters in High school. a summary of protein RDAs for various group according to Tarnolposky ( 2004) compares well as sedentary men and women require a protein RDA (0.8-1.0)g/Kg/day, elite male athletes/ weightlifters on endurance training require an RDA of 1.6g/kg/day. Tarnolposky continues to arue that moderate endurance training for athletes requires a lesser RDA of 1.2 g/kg/day. While recreational athletes RDAs is similar to that of sedentary men and women. Foot ball and power sports require Protein of 1.4-1.7g/Kg BM/day, while those athlete on early training require protein 1.5-1.7g/KgBM/day as compared to those on steady training with a lesser protein requirement of 1.0-1.2g/Kg Bm/day Female strength athletes/weight lifter have a 15% Protein RDA than their male counterparts. The RDAs of athletes compares well for people doing gymnastics and lifting weights.12 Lean Body Mass is maintained by adequate nutrition. The timing of protein intake can enhance the utilization of the nutrients for body building and stamina development. If about 6.0–10.1 g of essential amino acids (EAA) are included in a diet, it enhances the body building process through regeneration of new cells. The EAA should be taken immediately after a resistance exercise. However, the anabolic process is not clearly defined for endurance training.15 Meat and sea products are especially essential in providing the RDAs for male weightlifters and other athletes. Low-fat milk (LFM), leguminous proteins provides adequate amounts (RDAs) for adults. A range of as of vitamins and minerals are similarly provided by these proteinous foods The RDAs during endurance exercise for athletes and weightlifters ranges from: 11  1.10–1.40 g/kg BM/day while for resistance training 1.50–1.80 g/kg body mass/day is recommended. Similarly 2.1 g/kg is allowed for adolescent athletes and male weightlifters. These RDAs also applies for Strength training in athletes. Fat is a secondary nutritional requirement to proteins and carbohydrates. It is however recommended that a range of 20-30% is adequate for sports training. Less than 15 & maybe treacherous. The main micronutrient of concern is calcium and iron. However, with adequate and balanced nutrition, these needs are met. It’s not a major challenge in athletes and male weightlifters Body composition Fat to muscle ratio can affect strength training as well as endurance training. Weight-bearing sports, running, Shaping sports, body appearance improvement.9,10 Body Mass Index (BMI) can be used to assess the level of body composition while prediction equations can be used to determine the level of fat. Alteration of body composition is better done outside the period of competition. In order to build muscle mass an increase in energy intake is recommended, however this should be combined with proper strength-type training and recovery. To lose weight, 2100–4200 kJ/day, a negative energy balance must be created to allow safe weight loss without compromising regular training and appropriate nutrition intake. The athletes’ speed, power and endurance, is greatly influenced by his her BMI while overall body composition affects strength, agility and appearance.8 It’s worth noting that there are no established ratios for weight bearing sports.8 Additionally, identification of the characteristics of elite potential international performers can be indicated by reliable information on body composition, it could also be used to assess and monitor growth and training programmes The other factors that affect sports advice include energy balance Physical exercise requires energy; there is usually an increase in energy metabolism for athletes and weightlifters. Therefore, meeting these energy needs is of high nutritional importance for strength athletes and weight bearing sports. Energy balance is a situation whereby the energy intake equals the energy output. Achievement of this energy balance is essential for LBM, good immune and overall good health for optimal sports performance. Recommendations   Protein Energy intake requirements are vary across the sex, age and Body mass indexI along with energy outputs. Strength athletes and weightlifting sports, exercise should be calculated based on its level of vigor, period of exercise and how regular its done. These requirements should add up to the basal metabolic rate. Coaches and other professionals in sports are recommended to adhere to the correct information as concerns protein nutrition for sports.6 Because over intake of protein or under intake is not desirable. The consequence of Low protein-energy intake is poor nutrient intake and impaired cognitive health, and incapacitated immune functions.6 Low protein energy intake results in negative energy balance which is acceptable for a short time where a loss of fat is required however for strength athletes a balance is required.7 While adequate protein intake is necessary to achieve an increase in muscle mass, and essentially protein intake should not be more than 2g/Kg/ BM.11 According to Tipton and Wolfe, there is no evidence that higher-protein intakes are advantageous, but best muscle gains may be from timing of food intake and the protein composition.12 Conclusion Coaches should have a natural intuition on how a possible sportsperson can perform. This can help him/her to come up with a training programme that can lead to enhanced performance. Protein for male weightlifters is particularly important in development of muscles and stamina. Balanced diet is important in sports performance, by providing the RDAs of various macronutrients and micronutrients in appropriate amounts. Proper nutrition for athletes and weightlifters can be beneficial for both pre-exercise, during the exercise- and post-exercise strategies to excel at the world championships. There are no whole single foods, or supplements or formulations that on their own leads to optimal sports performance. References 1. O’Connor H, Sullivan T, Caterson I. Weight loss and the weightlifter. In: BurkeL, DeakinV, eds. Clinical Sports Nutrition, 3rd edn. Sydney: McGraw-Hill Book Company Australia Pty Limited, 2006; 135–73. 2. Burke L, Kiens B, Ivy J. Carbohydrates and fat for training and recovery. J Sports Sci 2004; 22: 15–30. 3. Burke L. Nutrition for recovery after competition and training. In: BurkeL, DeakinV, eds. Clinical Sports Nutrition, 3rd edn. Sydney: McGraw-Hill Book Company Australia Pty Limited, 2006; 415–53. 4. Maughan R. Fluid and carbohydrate intake during exercise. In: BurkeL, DeakinV, eds. Clinical Sports Nutrition, 3rd edn. Sydney: McGraw-Hill Book Company Australia Pty Limited, 2006; 385–414. 5. Tarnopolsky M. Protein and amino acid needs for training and bulking up. In: BurkeL, DeakinV, eds. Clinical Sports Nutrition, 3rd edn. Sydney: McGraw-Hill Book Company Australia Pty Limited, 2006; 73–111. 6. Ministry of Health. NZ Food NZ Children: Key results of the 2002 National Children's Nutrition Survey. Wellington: Ministry of Health, 2003. 7. Williams MH. Nutrition for Health, Fitness and Sport, 7th edn. New York: McGraw-Hill, 2007. 8. Thompson J, Manore MM. Predicted and measured resting metabolic rate of male and female endurance weightlifters. J Am Diet Assoc 1996; 96: 30–34. 9. Manore MM, Thompson J. Sports Nutrition for Health and Performance. Champaign, Illinois: Human Kinetics Publishers, Inc., 2000. 10. Beals KA. Disordered Eating Among Weightlifters. Leeds: Human Kinetics Publishers Inc., 2004. 11. Burke LM. Energy needs of weightlifters. Can J Appl Physiol 2001; 26 (Suppl.): S202–19. 12. Maughan RJ. Fluid and CHO intake during exercise. In: BurkeLM, DeakinV, eds. Clinical Sports Nutrition, 3rd edn. Sydney: McGraw-Hill companies Inc, 2006; 385–414. 13. Jeukendrup A, Gleeson M. Sport Nutrition: An Introduction to Energy Production and Performance. Leeds: Human Kinetics Publishers, Inc., 2004. 14. Millward DJ. Protein and amino acid requirements of weightlifters (commentaries). J Sports Sci 2004; 22: 143–4. 15. Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery. J Sports Sci 2004; 22: 15–30. Read More