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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
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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
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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…
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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
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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
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Essential and Non-Essential Aminos
Essential
Non-Essential
• Tryptophan
• Arginine
• Lysine
• Histidine
• Phenylalanine
• Methionine
• Threonine
• Valine
• Isoleucine
• Leucine
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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
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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
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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
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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
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Amino Acid RNA
Chart
Illustration from Wikipedia
Major
Amino Acids
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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.
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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
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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
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