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Download Proteins that contain all of the essential amino acids
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Transcript
•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 1 • 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 2