Protein OverviewWhat 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 Muscle gain Risks of high protein diet

What is a protein?

Where is protein found? Animal and plant foods

How are proteins made? Amino acids linked togetherAmino acids are basic building block of all proteins

20 types of amino acids Essential (9) – must be supplied by food Nonessential (11) – can be made in the body

Amino Acids

Proteins are sequences of amino acids

20 amino acids

Complete & Incomplete Proteins

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 is limited with 20 L’s

Ms. Legume has 250 L’s but limited with 50 T’s

Can only make complete signs (complete proteins) , not partial signs (no partial proteins).

Combine any 2 groups for complete protein

Grains Legumes Seeds & Nuts

Rice Beans Sesame seeds

Wheat Lentils Cashews

Barley 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 illnessAntibodies are made from protein

3. Enzymes & HormonesInsulin - made from protein

4. Fluid BalanceEdema – swelling from a build up of fluid between cells

5. Energy

How does eating protein become a part of YOU?

StomachHydrochloric acid and pepsin begin breaking down bonds of amino acids

Small intestine Most digestion occurs in small intestine. Amino acids are absorbed into the bloodstream

Allergic reactions occur when partial proteins are absorbed

Proteins in peanuts, egg, milk, soy and wheat most common allergens

How much protein do YOU need?

RDA is .8 grams per kilogram of body weight (kg = lbs divided by 2.2)

Many nutritionists suggest 1–1.2 gram per kg of body wt.

What are the healthiest proteins? Lean meats (chicken, turkey, fish) Low-fat dairy Soy Complimentary plant foods

Jim Graham’s Protein Needs

He is 6’2” & 175 lbsRDA for protein = .8 g per kg body weightWeight (lbs) divided by 2.2 = kilogramsKilograms X .8 grams = grams of protein/day

During the semi-starvation period, the 50 grams of protein was not used for muscle, immune system, testosterone production, fluid balance. What was it used for?

Your Protein Needs

Figure out how many grams of protein is right for you each day.

Your weight (lbs) divided by 2.2 = weight in kilogramsRDA =.8 grams per kg body weightGigi recommends 1 gram per kg body weight Athletes need 1.2-1.6 grams per kg body wt.

Before Exercise

Muscle gain is optimized when protein is consumed prior to training

Old Advice: Consume protein 1-hour prior

New Advice: Consume protein 1-4 hours prior to exercise.

After Exercise

Protein is key nutrient for post exercise muscle gain

To build muscle consume 25-35 g. of carbs with 6-20 g. of protein

No additional muscle gain with >20 grams of protein

This post exercise muscle repair is why athletes have higher protein needs

Protein and Muscle Gain

It takes at least 24 hours to rebuild muscle proteins after intense exercise

Are there risks to eating a high proteiN diet?

All proteins have an amine (NH2) group

When protein is used for energy, it is stripped of the NH2 group

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NH2 forms urea, carried via the blood to the kidneys where it is excreted as urine.

Risks of 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 (>35% calories from protein) if you have kidney problemsDrink plenty of fluids to stay hydrated

What happens to extra calories from protein?

The excess calories are stored as fat in our fat tissue (adipose), NOT our muscle.