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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 Muscle gain Risks of high protein diet.

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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
    • Muscle gain
    • Risks of high protein diet
what is a protein
What is a protein?
  • Where is protein found?
    • Animal and plant foods
  • How are proteins made?
    • Amino acids linked together
    • Amino acids are basic building block of all proteins
  • 20 types of amino acids
    • Essential (9) – must be supplied by food
    • Nonessential (11) – can be made in the body
amino acids
Amino Acids
  • Proteins are sequences of amino acids
  • 20 amino acids
complete incomplete proteins
Complete & Incomplete Proteins
  • 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
100 “LEFT TURN ONLY” Signs
  • Mr.Grain is limited with 20 L’s
  • Ms. Legume has 250 L’s but limited with 50 T’s
  • Can only make complete signs (complete proteins) , not partial signs (no partial proteins).
why do you need protein
Why do you need protein?
  • Growth, Repair & Replacement of Tissue
    • Main job is to build muscle, bone, skin and hair
  • Protect you from illness
    • Antibodies are made from protein
  • Enzymes & Hormones
    • Insulin - made from protein
  • Fluid Balance
    • Edema – swelling from a build up of fluid between cells
  • Energy
how does eating protein become a part of you
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.
    • Amino acids are absorbed into the bloodstream
  • Allergic reactions occur when partial proteins are absorbed
    • Proteins in peanuts, egg, milk, soy and wheat most common allergens
how much protein do you need
How much protein do YOU need?
  • RDA is .8 grams per kilogram of body weight

(kg = lbs divided by 2.2)

  • Many nutritionists suggest 1–1.2 gram per kg of body wt.
  • What are the healthiest proteins?
    • Lean meats (chicken, turkey, fish)
    • Low-fat dairy
    • Soy
    • Complimentary plant foods
jim graham s protein needs
Jim Graham’s Protein Needs
  • He is 6’2” & 175 lbs
  • RDA for protein = .8 g per kg body weight
    • Weight (lbs) divided by 2.2 = kilograms
    • Kilograms X .8 grams = grams of protein/day
  • During the semi-starvation period, the 50 grams of protein was not used for muscle, immune system, testosterone production, fluid balance. What was it used for?
your protein needs
Your Protein Needs
  • Figure out how many grams of protein is right for you each day.
    • Your weight (lbs) divided by 2.2 = weight in kilograms
    • RDA =.8 grams per kg body weight
    • Gigi recommends 1 gram per kg body weight
    • Athletes need 1.2-1.6 grams per kg body wt.
before exercise
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.
after exercise
After Exercise
  • Protein is key nutrient for post exercise muscle gain
  • To build muscle consume 25-35 g. of carbs with 6-20 g. of protein
  • No additional muscle gain with >20 grams of protein
  • This post exercise muscle repair is why athletes have higher protein needs
protein and muscle gain
Protein and Muscle Gain
  • It takes at least 24 hours to rebuild muscle proteins after intense exercise
are there risks to eating a high protein diet
Are there risks to 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.
risks of high protein diet
Risks of 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 to extra calories from protein
What happens to extra calories from protein?
  • The excess calories are stored as fat in our fat tissue (adipose), NOT our muscle.