Download 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
Building muscle
Risks of a high protein diet
Protein
Where is protein found?
Animal and plant foods
How are proteins made?
Amino acids linked together
Amino acids are the building block of all proteins
Amino Acids
Proteins are sequences of amino acids
20 amino acids
Protein
Where is protein found?
Animal and plant foods
How are proteins made?
Amino acids (AA) linked together
Amino acids build all proteins (similar to letters of the
alphabet build words)
Your body makes protein from 20 amino acids
9 Essential – must be supplied by food
11 Nonessential – can be made in the body
Complete & Incomplete Protein
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
100 “LEFT TURN ONLY” Signs
Mr. Grain has a large supply of all the letters in
the alphabet except “L”s.
Only has 20 “L”s
Ms. Bean has a large supply of all the letters in
the alphabet except “T”s.
Only has 50 “T”s
How do they make 100 signs?
Similar to the sign makers – plants must share
their amino acids to make complete protein.
Combine food from any 2 columns
for complete protein
Grains
Legumes
Rice
Beans
Seeds &
Nuts
Sesame seeds
Wheat
Lentils
Cashews
Oats
Peanuts
Almonds
Corn
Peanut butter
Other nuts
Why do you need protein?
1. 
Growth, Repair & Replacement of Tissue
2. 
Protect you from illness
3. 
Enzymes & Hormones
4. 
Fluid Balance
5. 
Energy
Main job is to build muscle, bone, skin and hair
Antibodies are made from protein
Insulin (hormone) - made from protein
Protein deficiency causes edema – swelling from a build up of
fluid between cells
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.
Individual amino acids are absorbed into the
bloodstream
Allergic reactions occur when partial proteins are
absorbed
Proteins in peanuts, egg, milk, soy, seafood and
wheat most common allergens
How much protein do
YOU need?
RDA is .8 grams per kilogram of body weight
(kg = lbs divided by 2.2)
What are the healthiest proteins?
Lean meats (chicken, turkey, fish)
Low-fat dairy (yogurt, cottage cheese, milk)
Soy (milk, tofu, edamame)
Complimentary plant foods – provide phytochemicals!
Your Protein Needs
How many grams of protein are right for you?
Your weight (lbs) divided by 2.2 = kilograms
Kilograms X .8 grams = Protein grams/day
Possible adjustments:
Athletes need 1.2-1.5 grams per kg body weight
Protein 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.
Protein After Exercise
Protein assists muscle gain after exercise
Muscle gain slightly greater when protein
consumed within 3 hrs. after exercise
•  Consume 6-20 grams of protein with 25-35 grams
of carbohydrate (ex. 8 oz. chocolate milk)
•  >20 grams protein does not increase muscle gain
•  30-60 mins after workout, protein stops muscle
breakdown
This post exercise muscle repair is why
athletes have higher protein needs
After workout, how long does
it take to build muscle?
It takes at least 24
hours to build muscle
after intense exercise
Post meals w/ protein
contribute to muscle
gain for up to 24 hrs.
Recommendations:
Consume protein 1-4 hours prior to strength
training. Don’t train hungry!
Consume protein after work out…up to 3
hours post exercise
~8-10 grams adequate amount
Include 25-35 grams of carbs
Muscle gain occurs for 24 hours after exercise
Must consume complete protein (9 EAA)
CQ: Protein
After intense weight training, how long
does it take to build muscle?
a) 
b) 
c) 
d) 
1 hour
2 hours
6 hours
24 hours
Adequate protein is important,
more is not better
What are the risks of 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.
What are the risks of
eating a 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
What happens if you consume
excess calories from protein?
Excess calories from protein:
Are stored as fat in your fat cells (adipose
tissue), NOT your muscle.