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How Much Protein Do You Need?
Recall How Your Body Use Protein…
Name the most abundant protein found in your body.
Collagen
List as many of the eight uses of protein plays in your body, minimum of four:
Buffer pH, structural & mechanical support, enzymes, fluid balance, transport
proteins, support immune system, provide energy, improves satiety
How Much Protein Do You Need? p. 194
I.
Healthy adults consuming a balanced diet with adequate amounts of protein are typically in
nitrogen ___balance____.
a. A Body that __retains_____ more nitrogen than it excretes is in __positive____
nitrogen balance.
1. This often occurs in babies, children, teenagers, and pregnant women. (Growth is
occurring)
b. ___Negative___ nitrogen balance occurs when the body ____excretes___ more
nitrogen than is consumed due to some physical impairment.
Ex. serious injury, infection, __malnutrition____, or other trauma can tip a body into
negative nitrogen balance.
Notes on Nitrogen Balance animation:
16% of an amino acid is made up of nitrogen
II.
Protein quality is determined by the protein’s digestibility and the types and amounts of
amino acids the protein contains; Not all protein is “created equal”
a. Digestibility of proteins vary based on their source.
1.
___Animal______ proteins are generally more digestible than plant proteins.
__90___ to 99% of proteins from animal sources are digestible
2. Only 70 to _90__% of plant proteins are typically digestible.
b. The type and amounts of amino acids contained in the protein, or the amino acid
profile, affect protein __digestibility_(quality)___
1. A protein with all nine essential amino acids, along with some of the 11
____non_essential amino acids, is a complete protein
2. An incomplete protein is low in ___one___ or more essential amino acids
Nutrition & the Human Body-Ch 6 Proteins…
How Much Protein Do You Need?
An incomplete protein can be combined with another meat or plant proteins to be
upgraded to a complete protein
What is a limiting amino acid?
An amino acid that is in the shortest supply in an incomplete protein
What are complemented proteins? Do they have to eaten at the same time?
Incomplete proteins that are combined with modest amounts of animal or soy proteins or with other
plant proteins that are rich in the limiting amino acid; these do not have to be eaten at the same meal
but should be eaten during the same day.
3. Soy and gelatin are two exceptions to this.
How do soy and gelatin differ, source & protein-wise?
Gelatin is an animal protein that is not complete (missing aa-tryptophan); Soy is a plant protein is a
complete protein
c. The protein digestibility corrected amino acid score (PDCAAS) takes into account both
the amino acid profile and digestibility of a protein to give a good indication of its
quality.
What does PDCAAS represent? Protein Digestibility Corrected Amino Acid Score
III.
Protein intake in the diet can be measured as a percentage of total calories or as grams
eaten per day.
a. 10 to ___35___ percent of total daily calories should come from protein.
Most adults in the US consume about _15__ percent of their daily calories from protein.
b. Current recommendations for grams of protein needed daily is based on age and weight
1. Adults aged 19 and older should consume 0.8 grams of protein per kilogram of
body weight.
2. Some athletes may have greater needs for protein, but these needs are generally
met through increased food intake and a supplement is not needed
The “Blue Zones” Sardinian Diet-ABC News
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What are the health benefits of eating the two types of traditional bread that are part of the
Sardinian diet?
Why is it important to “side show” meat?
Why is it beneficial to eat cheese produced from grass-fed sheep?
Nutrition & the Human Body-Ch 6 Proteins…
How Much Protein Do You Need?
Calculate Your Daily Protein Needs
Circle your answer!
52
g/day
143 lb/ x 1 kg/2.2 lb x 0.8 g/kg = 52 g/day
The Take-Home Message
Protein quality is determined by the protein’s digestibility and by the types and amounts of amino
acids essential versus nonessential it contains. Protein from animal foods is more easily digested than
protein form plant foods. A complete protein, which is typically found in animal foods and soy,
provides a complete set of the essential amino acids along with some nonessential amino acids. Plant
proteins are typically incomplete, as they are missing one or more of the essential amino acids. Plant
proteins can be complemented with protein from other plant sources or animal food sources to
improve their protein quality. Adults should consume 0.8 gram of protein form each kilogram of body
weight. In the US, men on average, consume more than 100 grams of protein daily, while women, on
average, are consuming more than 70 grams—in both cases, far more than is needed.
Nutrition & the Human Body-Ch 6 Proteins…