1. 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

2. 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

3. Amino Acids Proteins are sequences of amino acids 20 amino acids

4. 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

5. 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).

6. Combine any 2 groups for complete protein GrainsLegumesSeeds & Nuts RiceBeansSesame seeds WheatLentilsCashews BarleyPeanut butterOther nuts

7. Why do you need protein? 1.Growth, Repair & Replacement of Tissue Main job is to build muscle, bone, skin and hair 2.Protect you from illness Antibodies are made from protein 3.Enzymes & Hormones Insulin - made from protein 4.Fluid Balance Edema – swelling from a build up of fluid between cells 5.Energy

8. 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

9. 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

10. 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?

11. 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.

12. 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.

13. 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

14. Protein and Muscle Gain It takes at least 24 hours to rebuild muscle proteins after intense exercise

15. Are there risks to eating a high proteiN diet? All proteins have an amine (NH 2 ) group When protein is used for energy, it is stripped of the NH 2 group NH 2 forms urea, carried via the blood to the kidneys where it is excreted as urine.

16. 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

17. What happens to extra calories from protein? The excess calories are stored as fat in our fat tissue (adipose), NOT our muscle.