Download Proteins that contain all of the essential amino acids

•Protein’s role is in muscle growth and repair,
boosting the immune system, synthesizing
important hormones like insulin, as well as in
cardiovascular function.
•Protein is not the body’s preferred fuel
source during exercise.
•Protein is utilized as an energy source before
fat when the body is low on glucose
•Low-carb and low-fat diets cause the body to
break down muscle for energy
• Proteins that contain all of the essential
amino acids
• The essential amino acids consist of 9 out
of the 22 amino acids that make up protein
• The human body can not synthesize the 9
essential amino acids so they must be
obtained through the foods that you
consume
• Incomplete proteins do not contain all 9
essential amino acids, usually being
deficient in 1 or more of them.
• Incomplete protein sources are those that
fall into the fruit, vegetable, and grain
category
• You can create a complete protein by
combining 2 incomplete proteins, such as
beans and rice
COMPLETE SOURCES
• Whey
• Casein
• Milk
• Eggs
• Beef
• Cheese
• Chicken
• Fish
• Yogurt
• Cottage cheese
• Turkey
INCOMPLETE SOURCES
• Vegetables
• Fruits
• Rice
• Grains
• Oats
• Pasta
• Some nuts
• Bread
• Sunflower seeds
• Exercise promotes protein loss due to reduced
protein synthesis, increased protein breakdown,
and protein losses in urine and sweat
• Muscle breakdown and protein loss will continue
once exercise is finished
• A good post exercise snack of high quality
protein mixed with a carbohydrate can drastically
reduce the muscle breakdown caused by
exercise
• Supplements can be broken into 2
categories
• 1.) Whey protein which is the most popular
type on the market today.
• 2.) Casein protein which has been around
longer than whey
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• Originally a byproduct of dairy manufacturing. It is
derived from milk
• Enters the bloodstream faster than casein
• Can be broken down into 3 categories
• 1.) WHEY CONCENTRATE: between 50-80% protein
with unfiltered diary products making up the remaining
20-50%
• 2.) WHEY ISOLATE: receive 90-97% percent protein
• 3.) WHEY HYDROSLATE: >95% protein and is already
partially digested into di- & tri-peptides. Enters the
bloodstream the fastest of the three & is the most
expensive
• Also derived form milk, and has less amino acids
than whey
• Clumps together when coming into contact with
the stomach acid, causing a slower release, but
a prolonged duration in the blood stream
• This causing a slower release but prolonged
duration in the blood stream makes casein the
ideal anti-catabolic protein
• There is continued research on the
optimal protein needs for an athlete
• Athletes are in need of a higher protein
intake than someone who is not involved
in athletics
• The recommendation for endurance
athletes as well as strength & power
athletes is
=1.5 - 2.0 g Protein x body weight in Kg
FOOD
PORTION
g. PROTEIN
milk
8 oz
8g
Cheddar Cheese
1 oz
7g
Cottage Cheese
1C
31g
Hamburger (regular)
8oz
40g
Hamburger (lean)
8oz
47g
Roast Beef
8oz
33.5g
Sirloin Steak
7oz
31g
Chicken (white)
4oz
23.5g
Chicken (dark)
4oz
27g
Turkey (white)
4oz
39g
Turkey (dark)
4oz
29g
Salmon
8oz
51g
Tuna
_ can
20g
Kidney Beans
1C
14.5g
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