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PROTEIN-Part Two
NFSC 303 – Nutrition and Fitness
McCafferty
Protein RDA
 Nitrogen Balance Studies:

N Balance =
 Intake:
 Output:
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Example:
On the RDA table:
 Males 19-24 years:
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(based on reference male 5’10” 160# )
 Females 19-24 years:
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(based on reference female 5’5” 128#)
“Appropriate Body Weight”
 Females: 100# for first 5’ of height, plus _______
__________________________________________
 Males: 106# for first 5’ of height, plus _________
__________________________________________
 (for those under 5’, subtract 2 lb. per inch under 5’)

 Use appropriate body weight to calculate your
protein needs

Adjusted Calculation for “Obesity”
 If your weight  appropriate body weight > 130%,
AND the extra weight is not muscle mass
use adjusted calculation to figure protein needs
 [(ABW - RBW) X0.25] +RBW = adjusted weight

ABW =
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RBW =

0.25 =
Example: Deb is 5’7” tall and weighs
185 pounds. She is lightly to moderately
active. Calculate her protein needs.
Typical U.S. Intake
 Typical Male:
 Typical Female:
 Older Americans may need
 Do Athletes need more protein?
 Do Athletes require protein supplements?
Protein Requirements for
Exercisers/Athletes
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Regular exerciser:
No RDA for athletes, but recommended:
Endurance
Strength (resistance trained)
Vegetarian:
Controversial –
 Protein sparing effect of adequate kcals
Example 1: Regular exerciser
Beth cycles 4-5 hours per week. She’s 5’8” tall
and weighs 145 pounds. Estimate her protein
needs.
Example 2: Strength Athlete
Mike is a competitive body builder . He is
6’1” tall and weighs 205#. Estimate his
protein needs.
Excessive Protein Intake
 >2.0g/kg?
 ASSOCIATED WITH:

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No evidence to support kidney damage in healthy adults.
Vegetarianism
 Affects protein intake because some or all
animal foods are eliminated from the diet.
Why Do People Go Veggie?
 Potential for improved
health
 Environmental
Concerns
 Concern over
inhumane treatment of
animals
 Cultural or Religious
Practices
 Scarce availability or
high cost of meat
 Some combination of
these
The Vegetarian Continuum
 Vegetarian:

The Vegetarian Continuum


The Vegetarian Continuum
 Other terms:

Far vegetarian:

Pescovegetarian:

Semivegetarian:

Fruitarian:
But are there health benefits?
 Vegetarian diet is usually:


Vegetarians Are At Decreased
Risk For:

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 Colon Cancer
 Hypertension
 Gallstones
 Kidney Stones
Vegetarians also
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drink less alcohol
are less likely to smoke
are less likely to use drugs
exercise more
lead a healthier lifestyle overall
Plants Do Provide Protein!
Quick Review:
 Proteins are built from amino acids
 In order for the body to build a protein, it
must have ALL the EAAs.
 If just one essential amino acid is missing,
protein cannot be synthesized, and all the
other amino acids are deaminated.
But all protein sources are not
created equal.
 Complete Proteins

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• meat, fish and poultry
• eggs
• dairy
 “Incomplete” proteins

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So, how does the body make
protein from plant foods?
By combining “Complimentary Proteins”
Complimentary proteins: protein foods whose
AAs compliment each other so that the EAAs
missing from each are supplied by the other.
For Example:
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So …
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Even better:
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Peanut-sesame seed
snack mix
minestrone soup and
salad topped with nuts
grain and nut cereal
with soy milk
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add cheese to bean and
rice burrito
macaroni and cheese
add hard-cooked egg to
salad
drink a glass of milk
with the meal
A Quick Word About Soy Protein
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Potential Nutritional Concerns
With a Vegetarian Diet
 Variety and Adequacy
 The more restrictive the diet, the more
potential for nutritional inadequacy
 Special attention to combining proteins:

Specific Nutrients of Concern
 Calcium

 Iron and Zinc

 Vitamin B12

 Vitamin D

Vegetarian Sources
 Calcium
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 Iron
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Vegetarian Sources
 Vitamin B12

 Vitamin D
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Choose Wisely
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Choose whole grains
Choose a variety of fruits and vegetables
Choose plenty of legumes
Combine protein sources every day
Watch the junk food!

Fat, saturated fat, cholesterol, and empty calories