WHAT IS PROTEIN?WHAT IS PROTEIN?

ENERGY YIELDING ENERGY YIELDING NUTRIENTNUTRIENT

What is protein composed of?What is protein composed of?

What are amino acids?What are amino acids?

Proteins are made up of Proteins are made up of 2020 Amino Acids in different Amino Acids in different combinations. The body probably has at least combinations. The body probably has at least 30,00030,000 types types of protein. The number of amino acids and the order in of protein. The number of amino acids and the order in which they are linked determine the type of protein the body which they are linked determine the type of protein the body can make.can make.

Question?Question?

How does the chemical structure of How does the chemical structure of protein differ from carbohydrates protein differ from carbohydrates and fats?and fats?

Types of Amino AcidsTypes of Amino Acids

You need You need 2020 Amino Acids for good health. Amino Acids for good health.

11 ____________________________ AMINO 11 ____________________________ AMINO ACIDSACIDS are amino acids your body can are amino acids your body can make or synthesize from other compoundsmake or synthesize from other compounds

9 ______________________________AMINO ACIDS9 ______________________________AMINO ACIDS are the Amino acids your body cannot are the Amino acids your body cannot make and you muct get from yhour diet.make and you muct get from yhour diet.

Question?Question?

What is the difference between What is the difference between essential and non essential amino essential and non essential amino acids?acids?

Essential Amino Acids Essential Amino Acids (Must eat these)(Must eat these)

1. Histidine1. Histidine 2. Isoleucine2. Isoleucine 3. Leucine3. Leucine 4. Lysine4. Lysine 5. Methionine +cysteine5. Methionine +cysteine 6. Phenylalanine +tyrosine6. Phenylalanine +tyrosine 7. Threonine7. Threonine 8. Tryptophan8. Tryptophan 9. Valine9. Valine

Nonessential Amino Acids (11)Nonessential Amino Acids (11)Made/Synthesized by the BodyMade/Synthesized by the Body

1. Alanine1. Alanine 2. Arginine2. Arginine 3. Asparagine3. Asparagine 4. Aspartic acid4. Aspartic acid 5. Cysteine5. Cysteine 6. Glutamic acid6. Glutamic acid 7. Glutamine 7. Glutamine 8. Glycine8. Glycine 9. Proline9. Proline 10. Serine10. Serine 11. Tyrosine11. Tyrosine

FUNCTIONS OF FUNCTIONS OF PROTEIN IN THE BODYPROTEIN IN THE BODY

Build and Maintain TissuesBuild and Maintain Tissues Make enzymes, hormones, Make enzymes, hormones,

antibodiesantibodies Regulate Mineral and Fluid BalanceRegulate Mineral and Fluid Balance Maintain Acid Base BalanceMaintain Acid Base Balance Carry Vital substances (oxygen)Carry Vital substances (oxygen) Provide EnergyProvide Energy

It Should be noted…..It Should be noted…..

All 20 amino acids are necessary for All 20 amino acids are necessary for protein synthesis in the body, and protein synthesis in the body, and must be present simultaneously for must be present simultaneously for optimal maintenanceoptimal maintenance of body growth of body growth and function!and function!

COMPLETE & COMPLETE & INCOMPLETEINCOMPLETEPROTEINSPROTEINS

COMPLETE PROTEINCOMPLETE PROTEIN

-This means __________the essential -This means __________the essential amino acids humans need are present amino acids humans need are present in the proteins. in the proteins.

-What are sources of completes -What are sources of completes protein?protein?

COMPLETE & INCOMPLETE COMPLETE & INCOMPLETE PROTEINPROTEIN

INCOMPLETE PROTEININCOMPLETE PROTEIN

Plants provide Plants provide Incomplete ProteinIncomplete Protein. . These proteins are missing or short These proteins are missing or short of one or more of the essential of one or more of the essential amino acids.amino acids.

Explain Complementary Proteins-Explain Complementary Proteins-

NITROGEN BALANCENITROGEN BALANCE Nitrogen balance is the comparison of the Nitrogen balance is the comparison of the

nitrogen a person ____________________ nitrogen a person ____________________ with the nitrogen he or she with the nitrogen he or she ____________________.____________________.

Most healthy adults are in NITROGEN Most healthy adults are in NITROGEN BALANCE.BALANCE.

This means they excrete the same This means they excrete the same amount of nitrogen as they take in.amount of nitrogen as they take in.

It is said they are “in nitrogen balance”It is said they are “in nitrogen balance”

NITROGEN BALANCENITROGEN BALANCE A person who is building A person who is building new new tissue takes tissue takes

in more protein than he or she excretes. in more protein than he or she excretes. This person is said to be in: This person is said to be in:

_____________________NITROGEN _____________________NITROGEN BALANCEBALANCE

Someone whose tissues are deteriorating Someone whose tissues are deteriorating is losing more nitrogen than he or she is losing more nitrogen than he or she consumes. This person is said to be in : consumes. This person is said to be in :

_____________________ NITROGEN _____________________ NITROGEN BALANCBALANC

Nitrogen BalanceNitrogen Balance

What is a situation for each case?What is a situation for each case? Positive-Positive-

Negative-Negative-

PROTEIN DEFICIENCYPROTEIN DEFICIENCY Protein-energy malnutrition is a condition cause by Protein-energy malnutrition is a condition cause by

a lack of calories and proteins in the diet. a lack of calories and proteins in the diet. Symptoms of PEM include diarrhea and various Symptoms of PEM include diarrhea and various nutrient deficiencies…..nutrient deficiencies…..

The most common is The most common is ________________________________ ________________________________ a a protein deficiency protein deficiency disease. The disease is common in poor countries.disease. The disease is common in poor countries.

______________________________________________________ is a wasting disease is a wasting disease caused by a lack of calories and protein. It affects caused by a lack of calories and protein. It affects children. The muscles and tissues begin to waste children. The muscles and tissues begin to waste away.away.

Athletes and Athletes and ProteinProteinMost athletes consume far too Most athletes consume far too

much protein and, in doing so, much protein and, in doing so, reduce the intake of other reduce the intake of other

essential nutrients that are critical essential nutrients that are critical to achieving athletic success.to achieving athletic success.

DO ATHLETES NEED DO ATHLETES NEED MORE PROTEIN?MORE PROTEIN?

Primary Primary energy energy nutrient for athletes is nutrient for athletes is CARBOHYDRATES!CARBOHYDRATES!

Some research indicates that athletes should Some research indicates that athletes should consume 1.2-1.4 grams of protein per kilogram consume 1.2-1.4 grams of protein per kilogram body weight.body weight.

Endurance athletes 1.6-1.7 grams per kilogram Endurance athletes 1.6-1.7 grams per kilogram of body weight.of body weight.

This recommendation is a 50 to 100 % increase This recommendation is a 50 to 100 % increase in the RDA set for non-athletes………. in the RDA set for non-athletes………. But But research isresearch is still continuing.still continuing.

How Much Protein Do I Need How Much Protein Do I Need Daily?Daily?

Step 1Step 1

Convert your weight to kilogramsConvert your weight to kilograms

(1 kilogram = 2.2 pounds of body weight)(1 kilogram = 2.2 pounds of body weight)

_____Your weight ÷ 2.2 = ___________Your weight ÷ 2.2 = ______

your weight in kilogramsyour weight in kilograms

Step 2Step 2

The body needs .8 gm protein per kilogram of body The body needs .8 gm protein per kilogram of body weight. (Athletes need 1.2- 1.7 gm per kilogram)weight. (Athletes need 1.2- 1.7 gm per kilogram)

Multiply your body in kilograms x .8gm Multiply your body in kilograms x .8gm

_______Your weight in kilograms x .8 = ______________Your weight in kilograms x .8 = _______

Total Protein Need for the DayTotal Protein Need for the Day

154 lbs/2.2 = 70 kilograms154 lbs/2.2 = 70 kilograms

70 x .8 = 56 grams of protein per day70 x .8 = 56 grams of protein per day

Nitrogen BalanceNitrogen Balance

Goal is to remain in a nitrogen- Goal is to remain in a nitrogen- balanced statebalanced state

Know the amount of protein required Know the amount of protein required to remain in this stateto remain in this state Nonathletes- 0.8 grams/ per kilogram of Nonathletes- 0.8 grams/ per kilogram of

body weight body weight Athletes- 1.2 -1.7 grams /kilogram of Athletes- 1.2 -1.7 grams /kilogram of

body weightbody weight Both are based on the consumption of total Both are based on the consumption of total

caloric intakecaloric intake

What is your daily What is your daily protein need?protein need?

Higher protein requirement Higher protein requirement for athletes is based on for athletes is based on

four factors…four factors… 1. higher lean body mass 1. higher lean body mass 2. lose small amount of protein in 2. lose small amount of protein in

urineurine 3. burn small amount during physical 3. burn small amount during physical

activityactivity 4. require additional protein to 4. require additional protein to

recover from muscle damage recover from muscle damage

High protein dietsHigh protein diets

Causes overabundance of nitrogen waste Causes overabundance of nitrogen waste Liver turns nitrogen waste into urea which Liver turns nitrogen waste into urea which

must be excreted in the urinemust be excreted in the urine This also causes kidneys and liver to work harderThis also causes kidneys and liver to work harder

Increase in urine which can lead to Increase in urine which can lead to dehydrationdehydration

Increase excretion of calcium in urineIncrease excretion of calcium in urine Tend to be high in fat, which may Tend to be high in fat, which may

increase risk of cardiovascular diseaseincrease risk of cardiovascular disease

ExerciseExercise High protein foods have long gastric emptying timeHigh protein foods have long gastric emptying time

Protein added to sports beverage that is consumed Protein added to sports beverage that is consumed during competition may increase the risk of during competition may increase the risk of gastrointestinal distressgastrointestinal distress Reduces content of what athlete really needsReduces content of what athlete really needs

Majority of energy in Majority of energy in pre-excersicepre-excersice meal or meal or during during exerciseexercise should come from carbs should come from carbs

Post exercisePost exercise meal may have addition of some meal may have addition of some protein for muscle recovery ; majority should be protein for muscle recovery ; majority should be from carbs to replenish glycogenfrom carbs to replenish glycogen 0.1 gram/ kilogram of athletes weight0.1 gram/ kilogram of athletes weight