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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 Muscle gain Risks of high protein diet.

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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 • Muscle gain • Risks of high protein diet

  2. What is a protein? • Where is protein found? • Animal and plant foods • How are proteins made? • Amino acids linked together • Amino 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

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

  4. 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

  5. 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).

  6. Combine any 2 groups 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 - made from protein • Fluid Balance • 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. • 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

  9. 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

  10. Jim Graham’s Protein Needs • He is 6’2” & 175 lbs • RDA for protein = .8 g per kg body weight • Weight (lbs) divided by 2.2 = kilograms • Kilograms 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?

  11. 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 kilograms • RDA =.8 grams per kg body weight • Gigi recommends 1 gram per kg body weight • Athletes need 1.2-1.6 grams per kg body wt.

  12. 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.

  13. 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

  14. Protein and Muscle Gain • It takes at least 24 hours to rebuild muscle proteins after intense exercise

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

  16. 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 problems • Drink plenty of fluids to stay hydrated

  17. What happens to extra calories from protein? • The excess calories are stored as fat in our fat tissue (adipose), NOT our muscle.

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