1 / 17

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.

taurus
Download Presentation

Protein Overview

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  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.

More Related