Protein Overview. What is a protein? Why do you need protein? How does protein in food become a part of you? How much protein do you need?
Protein Overview What is a protein? Complete and incomplete proteins
Why do you need protein? Main job responsibilities
How does protein in food bec...
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)
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.
