Protein Overview What is a protein? Complete and incomplete proteins Why do you need protein? Main job responsibilities How does protein in food become a part of you? Digestion & absorption How much protein do you need? RDA Building muscle Risks of a high protein diet
Protein Where is protein found? Animal and plant foods How are proteins made? Amino acids (AA) linked together Amino acids building blocks for all proteins (similar to letters of the alphabet used to build words) Your needs 20 amino acids to make protein 9 Essential must be supplied by food 11 Nonessential can be made in the body
Amino Acids Proteins are sequences of amino acids 20 amino acids
Complete & Incomplete Protein A complete protein contains all 9 essential amino acids (animal & soy protein) All plant proteins (except soy) are incomplete proteins - low in 1 of the 9 essential amino acids By complimenting plant foods, you will provide all 9 essential amino acids
100 LEFT TURN ONLY Signs Mr. Grain has a large supply of all the letters in the alphabet except L s. Only has 20 L s Ms. Bean has a large supply of all the letters in the alphabet except T s. Only has 50 T s How do they make 100 signs? The sign makers shared their letters. Same is true for plants - they share their amino acids.
Combine food from any 2 columns for complete protein Grains Legumes Seeds & Nuts Rice Beans Sesame seeds Wheat Lentils Cashews Oats Peanuts Almonds Corn Peanut butter Other nuts
Why do you need protein? 1. Growth, Repair & Replacement of Tissue Main job is to build muscle, bone, skin and hair 2. Protect you from illness Antibodies are made from protein 3. Enzymes & Hormones Insulin (hormone) - made from protein 4. Fluid Balance Protein deficiency causes edema swelling from a build up of fluid between cells 5. Energy
How does eating protein become a part of YOU? Stomach Hydrochloric acid and pepsin begin breaking down bonds of amino acids Small intestine Most digestion occurs in small intestine. Individual amino acids are absorbed into the bloodstream Allergic reactions occur when partial proteins are absorbed Proteins in peanuts, egg, milk, soy, seafood and wheat most common allergens
How much protein do YOU need? RDA: 0.8 grams/kilogram of body weight (kg = lbs divided by 2.2) How many grams do you need? Your weight (lbs.) divided by 2.2 = kilograms (kilograms) x (.8 grams) = protein grams/day Adjustment for athletes: Athletes need 1.2-1.5 grams per kg body weight
What are the healthiest protein foods? Healthiest protein foods: Complimenting PLANT foods for complete protein Soy (complete protein) - soymilk, tofu, edamame Chicken, turkey & fish Low-fat dairy - yogurt, milk Least healthy protein foods: WHO reviewed scientific studies and determined processed meat increases risk of cancer and red meat probably increases risk of cancer. Processed meats (ex: sausage, salami, bacon, hotdogs, beef jerky) Red meat (ex. beef, lamb, pork)
Challenge Question: Protein After intense weight training, how long does it take to rebuild muscle? a) 1 hour b) 2 hours c) 6 hours d) 24 hours
Protein Before & After Exercise BEFORE: Muscle gain is optimized when protein is consumed prior to training Consume protein 2-4 hours prior to exercise. AFTER: Protein is key for post muscle recovery This post exercise muscle repair is why athletes have higher protein needs
After: Timing of Protein 30-60 min. after exercise protein & carbohydrates stop muscle breakdown & begin muscle repair Consume protein & carbs 6-20 grams of protein with 25-35 grams of carbohydrate (ex. 8 oz. chocolate milk) No benefit with >20 grams of protein Protein in meals contribute to muscle gain up to 24 hours.
After workout, how long does it take to build muscle? It takes at least 24 hours to build muscle after intense exercise Meals with protein contribute to muscle gain for up to 24 hrs.
Adequate protein is important, more is not better
What are the risks of eating a high protein diet? All proteins have an amine (NH 2 ) group When protein is used for energy, it is stripped of the NH 2 group NH 2 forms urea, carried via the blood to the kidneys where it is excreted as urine.
What are the risks of eating a high protein diet? Places stress on kidney Body has to excrete NH2 in form of urea This increases the body s water loss via urine Likely to become dehydrated Failure to increase fluids leads to dehydration & compromised athletic performance Recommendations: Do not go on high protein diet (>25% calories from protein) if you have kidney problems Drink plenty of fluids to stay hydrated