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Protein Overview

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.

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Protein Overview

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  1. 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

  2. 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

  3. Amino Acids • Proteins are sequences of amino acids • 20 amino acids

  4. 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

  5. 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.

  6. Combine food from any 2 columns for complete protein

  7. Why do you need protein? • Growth, Repair & Replacement of Tissue • Main job is to build muscle, bone, skin and hair • Protect you from illness • Antibodies are made from protein • Enzymes & Hormones • Insulin (hormone) - made from protein • Fluid Balance • Protein deficiency causes edema – swelling from a build up of fluid between cells • Energy

  8. 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

  9. 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

  10. 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)

  11. Challenge Question: Protein After intense weight training, how long does it take to rebuild muscle? • 1 hour • 2 hours • 6 hours • 24 hours

  12. 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

  13. 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.

  14. 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.

  15. Adequate protein is important, more is not better

  16. What are the risks of 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 • NH2 forms urea, carried via the blood to the kidneys where it is excreted as urine.

  17. 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

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