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2/17/2017 Protein Power The Critical Role of Protein in Health With Steven Horne, RH(AHG) Why is Protein so Important? • Proteins, and the amino acids that form them, are the chief building blocks of organic life • They are critical to both the structure and function of every cell 1 2/17/2017 Quiz DNA is simply a blueprint for making proteins. How many essential amino acids are there? Major Protein Uses • The structure of bones, muscles, skin, hair and cell membranes • The enzymes that digest food, synthesize compounds the body needs and break down toxins • Neurotransmitters and many hormones are amino acid based • Antibodies that aid immune responses are proteins • Hemoglobin is a protein • Amino acids can be used as fuel for energy production 2 2/17/2017 Protein Requirements • The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound, so… • • • • • • Babies need about 10 grams a day School-age kids need 19-34 grams a day Teenage boys need up to 52 grams a day Teenage girls need 46 grams a day Adult men need about 56 grams a day Adult women need about 46 grams a day • This is a minimal amount for sedentary people. • Athletes, pregnant women and nursing mothers need more • Optimal amounts may be much higher and higher protein intake (coupled with lower carbohydrate intake) may assist in weight management Amino Acids • Proteins are chains of amino acids strung together like beads, making them the building blocks of proteins • Formed from oxygen, hydrogen, carbon and nitrogen • There are 20 amino acids: 10 can be synthesized in the body, the other 10 must be derived from food and are considered essential 3 2/17/2017 Quiz Eating High Protein foods is the only thing you need. Protein Digestion • Proteins must be broken down into free amino acids to be absorbed and utilized • Hydrochloric acid and pepsin begin this process in the stomach • It is completed by pancreatic and small intestinal proteases • HCl or enzyme deficiencies may result in poor assimilation of proteins 4 2/17/2017 Essential and Non-Essential Aminos Essential Non-Essential • Tryptophan • Arginine • Lysine • Histidine • Phenylalanine • Methionine • Threonine • Valine • Isoleucine • Leucine • • • • • • • • • • • • • Carnitine Glutamine and Glutamic Acid Gama Aminobutyric Acid (GABA) Cysteine and Cystine Citrulline Taurine Tyrosine Asparagine and Aspartic acid Glycine Proline Alanine and b-Alanine Ornithine Serine Protein Structure • These chains of amino acids collapse into a three dimensional shape called a protein • As electrical charges are changed, the protein shape can be altered to allow movement • Proteins called enzymes can also alter other chemicals Illustration from Wikipedia 5 2/17/2017 Protein Structures • Here are three different views of the same protein structure • The first shows the chains of amino acids, the second the folded structures and the last, the molecular shape they create Illustration from Wikipedia Living “Parts” • Just as a piece of machinery has moving parts, so do cells • Proteins can change shape with minor changes in electrical charges (often induced by minerals), which creates movement • Below are some examples of protein shapes 6 2/17/2017 Genes and Proteins • Genetic material is nothing more than a blueprint for creating proteins • The proteins created by reading the genetic code form all the basic cell structures and control all basic cell functions • Before the human genome project, scientists estimated there were about 120,000 genes, one for each protein in the human body • Instead, they found there were only about 25,000 genes DNA • DNA consists of strings of Deoxyribose ( a sugar) attached to a Nucleic Acid • There are only four types: – Adenine (A) – Cystosine (C) – Guanine (G) – Thymine (T) • Each can only bond to one other type: – A-T – T-A – C-G – G-C 7 2/17/2017 RNA • RNA is similar to DNA but uses a base of the sugar ribose to attach the nucleic acids • The nucleic acid thymine is replaced with uricile (u) • DNA is used to create RNA which is then transported to ribosomes where it is used to create proteins Blausen.com staff. "Blausen gallery 2014". Wikiversity Journal of Medicine. DOI:10.15347/wjm/2014.010. ISSN 20018762. (Own work) [CC-BY-3.0 (http://creativecommons.org/licenses/by/3.0)], via Wikimedia Commons Reading the Genes • Each “link” of an RNA chain is coded to attach a specific amino acid to a polypeptide chain • This process takes place in ribosomes within the cell, which build the proteins from the RNA blueprints Illustration from Wikipedia 8 2/17/2017 Amino Acid RNA Chart Illustration from Wikipedia Major Amino Acids 9 2/17/2017 Arginine • Essential amino acid • Food Sources: • Peanuts, peanut butter, cashews, pecans, almonds and chocolate • Arginine is important in immune functions and in tissue generation and regeneration • It is also essential to the formation of nitric oxide (NO) which dilates blood vessels Histidine • Essential Amino Acid • Food Sources • Meat and dairy products • Histidine aids production of stomach acid • It is also used in immune (inflammatory) reactions in the form of a neurotransmitter called histamine • It is also used the detoxification of heavy metals 10 2/17/2017 Lysine • Essential Amino Acids • Food Sources • Fish, chicken, beef, lamb, milk, cheese, beans, bean sprouts • A carrier molecule for calcium, helping it to be absorbed and distributed • Aids immune system in combating viral infections • Used in the production of carnatine Methionine • Essential Amino Acid • Food Sources – • Beef, chicken, pork, soybeans, eggs, cottage cheese, liver, sardines, and yogurt • A sulfur based amino acid used to synthesize cystine and cysteine. • Helps liver detoxification and the removal of heavy metals • Protects against free radicals 11 2/17/2017 Phenylalanine • Essential Amino Acid • Food Sources • Soybeans, cottage cheese, fish, meat, poultry, almonds, brazil nuts, and pecans • Used to synthesize tyrosine, which is used to create the neurotransmitters and dopamine, norepinephrine and epinephrine. • Stimulates production of cholyscystokinin and thus induces satiety, which helps regulate appetite Threonine • Essential Fatty Acid • Food Sources • Dairy, beef, poultry, eggs, beans, nuts, and seeds. • Helps digestive and intestinal function • Aids liver metabolism of fats • Deficient in grains 12 2/17/2017 Tryptophan • Essential Fatty Acid • Food Sources • Chicken, beef, brown rice, nuts, fish, milk, eggs, cheese, fruit and vegetables • Used in the synthesis of serotonin and melatonin • Also used to create pincolinic acid, which helps with absorption and transportation of zinc • Lack of tryptophan causes carbohydrate cravings Valine • Essential Fatty Acid • Food Sources • Raw brown rice, cottage cheese, fish, beef, lamb, chicken, almonds, brazil nuts, lima beans, mushrooms • Valine is useful in muscle development • It is also important for nervous system function 13 2/17/2017 Proline • Non-Essential Amino Acid • Food Sources • Dairy Products • Used to make the protein collagen, which is found in bones and connective tissue Taurine • Non-Essential Amino Acid • Food Sources • Eggs, fish, meats and dairy products • One of the most abundant amino acids in the body • Used in the central nervous system • Conjugates with bile salts to maintain solubility of fats and cholesterol 14 2/17/2017 Carnitine • Non-Essential Amino Acid • Food Sources • Red meat and dairy products • Carnitine is a dipeptide—a combination of the essential amino acids methionine and lysine • Helps the body burn fatty acids • Important for heart function By Manuel Almagro Rivas (Own work) [CC BY-SA 4.0 (http://creativecommons.org/licenses/by-sa/4.0)], via Wikimedia Commons Tyrosine • Non-Essential Amino Acid • Food Sources • Almonds, avocados, bananas, dairy products, lima beans, pumpkin seeds and sesames seeds • Derived from phenylalanine • Precursor of thyroid hormones • Used to produce catecholomines— dopamine, epinephrine and norepinephrine 15 2/17/2017 Glutamine & Glutamic acid • Non-Essential Amino Acid • Food Sources • Most high-protein foods, beef, chicken, fish, beans and dairy products • The most prominent amino in wheat • Involved in the metabolism of sugars and fats • Helpful for intestinal health and brain function Cysteine and Cystine • Non-Essential Amino Acid • Food Sources • Poultry, yogurt, egg yolks, red peppers, garlic, onions, broccoli • Another major sulfur containing amino acid • Helps to eliminate excess copper, which has been linked to behavioral problems • A major component of glucose tolerance factor • Aids skin texture and flexibility 16 2/17/2017 Glycine • Non-Essential Amino Acid • Food Sources • Fish, meat, beans and dairy products • Another important component of collagen • Aids detoxification as part of the glutathione molecule • Also a component of the glucose tolerance factor Alanine • Non-Essential Amino Acid • Food Sources • Meat, poultry, fish, eggs and dairy products • Essential in tryptophan and pyridoxine metabolism • Helps in reducing cholesterol 17 2/17/2017 Gama Aminobutyric Acid (GABA) • Non-Essential Amino Acid • Food Sources • Almonds, tree nuts, bananas, beef, liver, broccoli, brown rice, and halibut • GABA is an inhibitory neurotransmitters and plays an important role in the regulation of muscle tone Asparagine and Aspartic Acid • Non-Essential Amino Acid • Food Sources • Asparagus, dairy products, potatoes, beef, poultry, meat, and eggs • Play a vital role in metabolism, aids athletic endurance • Used in the synthesis of glycoproteins and the detoxification of ammonia 18 2/17/2017 Comparing NSPs Protein Supplements Protein Supplements Supplement Whey Soy Rice ✓ SmartMeal Pea Chorella ✓ ✓ Other Love and Peas ✓ ✓ Adzuki bean, black bean, garbanzo bean Nature’s Harvest ✓ ✓ Adzuki bean, black bean, garbanzo bean, spirulina, chlorella ✓ IN.FORM Pea ✓ IN.FORM Soy IN.FORM Whey ✓ NutriBurn ✓ ✓ L-carnitine 19 2/17/2017 Sweeteners Supplement SmartMeal Love and Peas Nature’s Harvest Cane Sugar ✓ Fructose Stevia ✓ ✓ ✓ ✓ IN.FORM Pea IN.FORM Soy ✓ ✓ ✓ ✓ IN.FORM Whey NutriBurn ✓ ✓ ✓ ✓ Other Brown rice syrup Lo han guo Lohan fruit Special Ingredients Supplement SmartMeal Fat Sources Sunflower oil, medium chain triglycerides Love and Peas Vitamins and minerals, fructooligosaccharides, flax seed, fiber, fruit and vegetable powders Nature’s Harvest Whole food blend (amaranth, brown rice, chia, millet, quinoa, flax), fruit and vegetable powders, fiber, antioxidants, herbs, enzymes, vitamins and minerals, flax seed, borage oil IN.FORM Pea Vitamins and minerals, inulin, fiber IN.FORM Soy Vitamins and minerals, inulin, fiber IN.FORM Whey Vitamins and minerals, inulin, fiber NutriBurn Vitamins and minerals, CLA 20 2/17/2017 Call to Action Special Notes SmartMeal Love and Peas Nature’s Harvest IN.FORM Powders NutriBurn Chocolate, vanilla and chi flavors. Vanilla flavor is good for mixing with fruits or other ingredients to make smoothies, chai flavor is very nice Good blend for increasing fiber and promoting GI tract health, good for smoothies Great for whole food nutrition, makes good smoothies, but imparts a green color and flavor Meal replacements as part of the IN.FORM program, helpful for weight management, chose whey, pea or soy Vanilla and chocolate flavors. Helpful for weight management. 21 2/17/2017 Other Supplements Super Algae Free Amino Acids PDA Combination Food Enzymes Protease and High Potency Protease Contains spirulina, blue-green algae and chlorella. Very helpful for amino acid supplementation Contains pre-digested protein in the form of amino acids Supplements HCl and pepsin to aid protein digestion in the stomach Contain HCl, pepsin and proteolytic (proteindigesting enzymes) to aid protein digestion Supply proteolytic enzymes to aid protein digestion in the small intestines Raspberry Cheesecake •2 scoops soy protein •1 cup almond milk •½ cup plain greek yogurt •¼ cup frozen Raspberries •½ ice 22 2/17/2017 Lemon Cream •2 scoops pea protein •1 cup almond milk •½ cup plain greek yogurt •Juice of ½ lemon •½ cup ice Nuts about Bananas •2 scoops whey protein •1 cup almond milk •½ banana •2 T. Peanut Butter 23