Bellringer

What are essential nutrients?

Protein

Objective

I will learn about the function, sources, and recommended intake of protein

Protein

Surprisingly little is known about protein and health but some recommendations

Adults need 0.8 grams of protein/kg of body weight per day to keep from slowly breaking down their own tissues

Just over 7 grams of protein are needed for every 20 pounds of body weight

What is Protein?

Take away the water and about 75 percent of body weight is protein

Muscle, bone, skin, hair, and virtually every other body part or tissue. (25% of muscle)

Enzymes that power many chemical reactions and the hemoglobin that carries oxygen

At least 10,000 different proteins make the body what it is.

Protein

• Building blocks of the human body

• An energy yielding nutrient composed of carbon, hydrogen, oxygen, and nitrogen.

Amino Acids

Building Blocks from which new proteins are made.

There are 20 different ones, but 9 are essential for good health.

Essential and Nonessential

                                                                

Protein has multiple functions

Build and repair body tissue Maintain cell growth (enzymes) Hormones Fluid balance Acid base Transport Energy

Proteins in the Body

Roles of Proteins Building Materials for Growth and

Maintenance = LIFEA matrix of collagen is filled with minerals to

provide strength to bones and teeth.

Replaces tissues including the skin, hair, nails, and GI tract lining

Build and Repair Body Tissues

Form structure of muscles, organs, skin, blood, hair, nails, and other body parts

As body grows, protein helps make new tissues

Proteins in the Body

Roles of Proteins Enzymes are proteins that facilitate

anabolic (building up) and catabolic (breaking down) chemical reactions.

Proteins in the Body

Roles of Proteins Hormones regulate body processes and some

hormones are proteins. An example is insulin.

Proteins in the Body

Roles of Proteins Regulators of Fluid Balance

Plasma proteins attract waterMaintain the volume of body fluids to prevent edema

which is excessive fluidMaintain the composition of body fluids

Proteins in the Body

Roles of Proteins Acid-Base Regulators

Act as buffers by keeping solutions acidic or alkaline Acids are compounds that release hydrogen ions in a solution. Bases are compounds that accept hydrogen ions in a solution. Acidosis is high levels of acid in the blood and body fluids. Alkalosis is high levels of alkalinity in the blood and body

fluids.

Proteins in the Body

Roles of Proteins Transporters

Carry lipids, vitamins, minerals and oxygen in the body

Act as pumps in cell membranes, transferring compounds from one side of the cell membrane to the other

Proteins in the Body

Roles of Proteins Source of energy and

glucose if needed Other Roles

Blood clotting by producing fibrin which forms a solid clot

Vision by creating light-sensitive pigments in the retina

Protein provides energy

Can take the place of some fat and carbohydrate

Excess protein converted to energy

Stored as fat

Must be supplied daily

Constantly needed to replace wear and tear of tissue and keep up protein concentration in the blood serum

Fats and carbs cannot replace protein

Needed to replace wear and tear of tissue and keep up protein concentration in the blood

Excess protein, once converted to energy, cannot convert back to protein

Excessive Protein

Converted back to energy

May do more harm than good

Not necessary to eat a lot

The best sources of protein

Milk Eggs Fish Poultry Red Meat Soy

Dietary Protein

Complete protein contains all the essential amino acids needed to build new proteins.

Animal sources of protein tend to be

complete

Incomplete proteins sources lack one or more essential amino acids that the body can't make from scratch or create by modifying another amino acid

These usually come from fruits, vegetables, grains, and nuts.

Complete Protein

Any food that has all 9 essential amino acids.

All animal proteins are classified as complete proteins.

Support growth and maintenance of body tissue

Incomplete Amino Acids

Provide normal maintenance Do not support growth Some plant foods contain

protein, but not all essential amino acids

Beans, Nuts, grains, legumes, and peanut butter

Legumes: peanuts, black eyed-peas, kidney beans, black beans, lima, lentils, chick peas

• •

Eat a variety of food

Make certain the body gets all the essential amino acids.

Make protein complete Combine plant and

animal food Combining plant

protein from variety of cereals and grains

• • •

Incomplete Proteins

Unused incomplete proteins will be excreted from the body

Combine incomplete proteins with animal proteins to extend animal proteins

Extending Proteins

Chicken and Rice Chili con carne Macaroni and Cheese Tuna Noodle Casserole Also called “sparing”

•

Protein needs influenced by

Age Body Size Quality of the proteins Physical state of the

person 3-6 ounces per day or

2-3 “servings”

RDA for Protein

Males: 52 grams/day

Females: 46 grams/day

You need protein for your muscles, bones, and the rest of your body. Exactly how much you

need changes with age: Babies need about 10 grams a day. School-age kids need 19-34 grams a day. Teenage boys need up to 52 grams a day. Teenage girls need 46 grams a day. Adult men need about 56 grams a day. Adult women need about 46 grams a day (71 grams, if

pregnant or breastfeeding)

You should get at least 10% of your daily calories, but not more than 35%, from protein, according to the Institute of Medicine.

Recommendations for Protein Intake

AGE grams/pound amount 0-6 months 1 gram/# 13 grams 6-12 mos. .7 gms/# 14 grams 1-3 years .6 gms/# 16 grams 4-6 .55 gms/# 24 grams 7-14 .45 gms/# 28-45 gms 15-18 .4 gms/# 44-59 gms Adults .35 gms/# 50-65 gms

Calculations

How to Calculate Your Protein Needs:

1. Weight in pounds divided by 2.2 = weight in kg2. Weight in kg x (0.8-1.8 gm/kg) = protein gm.Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

Bellringer

Name 2 functions of proteins

Do athletes need more?? Extra protein does not build muscle, once

body uses what it needs, extra protein is used as energy or stored as fat.

A little more is okay, but not an excess. Best way to gain muscle is by exercising Benefits of extra protein is for muscle

rebuilding A balanced diet can easily provide enough

protein for an athlete, and protein supplements are not necessary.

Protein Supplements

Protein Powders:Whey- water soluble milk protein

SoyCasein –protein that causes milk

allergies

When to add extra protein:Starting a workout program to gain muscleTraining/amping up your workout or trainingRecovering from injuryChanging to a vegan diet

Health Effects and Recommended Intakes of Protein

Protein and Amino Acid Supplements

Protein Powders have not been found to improve athletic performance.

Purified protein preparations increase the work of the kidneys.Most professionals recommend natural proteins from diet

Here are examples of amounts of protein in food:

1 cup of milk has 8 grams of protein A 3-ounce piece of meat has about 21 grams

of protein 1 cup of dry beans has about 16 grams of

protein An 8-ounce container of yogurt has about 11

grams of protein

Food Serving Size Grams of ProteinMilk 1 cup 8Yogurt 1 cup 8Greek yogurt 1 cup 12 to 15 Egg 1 7Cheese 1 ounce 7Beans ½ cup 7 to 9Nut butters 2 tablespoons 5 to 8Ground beef, cooked 4 ounces 29Chicken breast, cooked

4 ounces 27

Fish, salmon, cooked 4 ounces 29Tofu ½ cup 20Quinoa ½ cup 4

How much protein does your favorite food provide? Follow this chart to find out:

To help you make lower-fat protein choices

Choose meats that are leaner cuts and trim away any fat you can see. For chicken and turkey, remove the skin to reduce fat.

Substitute pinto or black beans for meat in chili and tacos.

Choose low-fat or fat-free milk and yogurt. Choose low-fat or fat-free cheese. Choose egg whites or pasteurized egg white

products.

Insufficient Protein

Lower one’s resistance to disease,

Damage liver Death Tiredness Weight loss Lack of energy Stunt growth Not common in U.S.

PEM

Protein-energy Malnutrition

Kwashiorkor Marasmus

Health Effects and Recommended Intakes of Protein

PEM Marasmus

Infancy, 6 to 18 months of age Severe deprivation or impaired absorption of

protein, energy, vitamins and minerals Develops slowly Severe weight loss and muscle wasting,

including the heart < 60% weight-for-age Anxiety and apathy Good appetite is possible Hair and skin problems

Marasmus

Health Effects and Recommended Intakes of Protein

PEM Kwashiorkor

Older infants and young children, 18 months to 2 years of age

Inadequate protein intake, infections Rapid onset Some muscle wasting, some fat retention Growth is 60-80% weight-for-age Edema and fatty liver Apathy, misery, irritability and sadness Loss of appetite Hair and skin problems

Q&A

Which has more protein? 1 cup of whole milk 1 cup of vegetarian baked beans 3 ounces of beef 1 large egg

3 ounces of beef

Q&A

NO. In the past, it was thought that these complementary proteins needed to be eaten at the same meal for your body to use them together. Now studies show that your body can combine complementary proteins that are eaten within the same day.

Is it true that complementary proteins must be eaten together to count as a complete protein source?

Q&A

True or false: Our bodies are good at storing protein?

FALSE. Our bodies don't store proteins the way they store carbs and fats. That's why you need a steady supply of protein every day.

Q&A

True or False: You can build muscle by eating protein right after a workout.

TRUE. Protein can help repair muscles after working out. Many studies show that having high-protein foods or drinks soon after exercise helps build and restore muscle. But protein is only part of the story. The key nutrient to strengthen muscles is carbohydrates