Nutrition Challenge Lesson 1: PROTEIN Presented by: Jessica Quinn, RDN LDN Dana Kennedy, RDN LDN

What You Will Learn: Protein: What is it and what does it do for us? Dietary Guidelines: How much is recommended? Sources of protein: Animal and plant-based protein- is one better than the other? Is too much protein harmful? Timing of protein intake: Pre- and post-workout recommendations.

Protein Defined: Proteins are large, complex molecules that play many critical roles in the body. Protein is found in muscle, bone, skin, hair, and virtually every other body part or tissue. They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs. Structurally, proteins are comprised of strands of amino acids.

Functions of Protein in the Body Plays a critical role in regulation of human metabolism- used in formation of almost all enzymes, many hormones, and other compounds that control body functions. Builds antibodies which fight diseases. Serves as a transport substance- helps to carry oxygen throughout the body via hemoglobin. Maintains fluid and electrolyte balance, as well as acid- base balance.

Functions of Protein in the Body Provides structure and movement of muscle tissue Provides energy: 4 calories per gram.

Dietary Guidelines for Protein Amount of protein needed depends on many factors including: Height, weight, age, sex, amount & type of physical activity. The Institute of Medicine suggests 10-35% of total calories should come from protein. The Recommended Daily Allowance (RDA) for protein = 0.8 grams/kilogram of body weight. RDA = Average daily level sufficient to meet the nutrient requirements of nearly all (97-98%) healthy people.

Sources & Serving Sizes of Protein: Animal Meat 1 ounce cooked lean beef, lean pork, or ham Poultry 1 ounce cooked chicken or turkey (without skin) 1 sandwich slice of turkey Seafood 1 ounce cooked fish or shellfish Eggs 1 egg

Sources & Serving Sizes of Protein: Plant-based Nuts 1 ounce of almonds, pistachios, or walnut halves Seeds ½ ounce seeds 1 Tablespoon peanut butter or almond butter Beans ¼ cup cooked beans (such as, black, pinto, kidney, or white) Peas ¼ cup cooked peas (such as chick peas, lentils, split peas) ¼ cup tofu 1 ounce tempeh ¼ cup roasted soybeans 2 tablespoons hummus

Animal vs. Plant-based Proteins: Animal sources of protein tend to deliver all the amino acids we need. Plant-based proteins lack one or more essential amino acids. Vegetarians need to be aware of this and make sure they are eating a variety of protein-containing foods to get all of the amino acids needed.

Is Too Much Protein Harmful? More research is needed re: the long-term health effects of over-consumption of protein. A limited amount of protein is needed for protein synthesis (25-30 grams at a time). One study indicated that consuming a hypercaloric diet for 8 weeks, composed of 5 times the recommended amount for protein did not increase body weight, fat mass, fat-free mass, or percent body fat (Antonio et al.).

Protein… Pre- or Post- Workout? According to the National Strength and Conditioning Association, “research on nutrient timing suggests protein consumption AFTER resistance training may be more effective (one hour after.” Thus the timing of protein supplementation is crucial. “For the proper synthesis of protein, supplementation should take place during the recovery period, after a bout of resistance training. Although the body stays in an anabolic state for up to 48 hours after training, the one 1-hour window is most important for optimal synthesis. Anything after this time period will still be used by the body, but it will not provide the best repair of the muscle tissues and protein synthesis.”

Protein…Pre- or Post-Workout (Cont’d) The highest-quality proteins are the milk proteins, casein and whey: Casein: Slowly digested in the stomach, which allows a sustained elevation of amino acids in the blood. Whey: Digested much more rapidly than casein, contains a large portion of the BCAAs (branched-chain amino acids), which are the most abundant amino acids in muscle tissue, and critical for muscle building.

Protein…Pre- or Post-Workout (Cont’d) Amount of protein ingested is as equally important as the type. Whey protein = most easily absorbed 25-30 grams of protein is the most that the body can absorb and use at one time. Excess protein will be excreted through the urine. Please note: Sufficient carbohydrate intake is needed for protein to do its job! (…More on this matter later…)

But for now….there’s this. https://www.youtube.com/watch?v=96xhahb LgHc The End

References http://ghr.nlm.nih.gov/handbook/howgeneswork/protei n www.choosemyplate.gov http://iom.nationalacademies.org/Reports/2002/Dietar y-Reference-Intakes-for-Energy-Carbohydrates-Fiber- Fat-Fatty-Acids-Cholesterol-Protein-and-Amino- Acids.aspx https://www.nsca.com/education/articles/resistance- training-benefits-of-post-exercise-consumption-of- protein-supplements/