Focus on: Protein

Nutrients: Energy Yiel ding or Not?

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Yes No
Macronutrients
Carbohydrates 4 kcal/gram
Fats 9 kcal/gram
Protein 4 kcal/gram
Micronutrients
Vitamins
Minerals
Miscellaneous
Water
Alcohol 7 kcal/gram
Over view
o roLeln declency ln Lhe uS ls rare
o 2/3 proLeln ln uS from meaL, poulLry, seafood,
eggs, dalry
o ueveloplng world relles on planL proLelns
o As a populauon's economlc sLaLus lmproves -
Lhere ls a consequenL ^ ln proporuon of
anlmal proLeln consumed
Rol es of Protein in the Body
Enzymes: chemical reaction catalysts
Hormones, antibodies & transport proteins
Maintains fluid & electrolyte balance
Maintains acid-base balance
Grow, maintain & repair body tissues
Provide energy (4 kcal/g)
Can provide glucose via gluconeogenesis
Amino Acids
o Amlno aclds are Lhe bulldlng blocks of proLelns
o Amlno aclds are llnked LogeLher by pepude
bonds:
2 amlno aclds [olned = dlpepude
3 amlno aclds [olned = Lrlpepude
> 3 amlno aclds [olned = polypepude
Amino Acids
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Essential vs. Non-Essential AAs
Essential Amino Acids
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryoptophan
Valine
Nonessential Amino Acids
Alanine
Asparagine
Aspartic acid
Glutamic acid
Conditional Amino Acids
Arginine Glycine
Cysteine Ornithine
Glutamine Proline
Tyrosine Serine
Using Protein for Energy
o When we do noL consume enough calorles Lo meeL
needs, body proLelns are broken down slnce amlno
aclds are noL sLored
o nlLrogen makes up abouL 16 of welghL of proLeln -
slmllar Lo Lhe earLh's aLmosphere
o 170 pound body conLalns 16 proLeln - abouL 27
pounds & waLer makes up 70 of Lhe resL of LhaL
o Palf of body's LoLal proLeln used Lo form skeleLal
muscles
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Using Protein for Energy
o ueamlnauon removes amlno group (nP
2
)
roduces urea whlch ls excreLed ln urlne
o Carbon, hydrogen, and oxygen can be broken down
Lo produce A1 or used Lo make glucose or fauy
aclds
Dietar y Sources of Protein
Dairy: milk, yogurt, cheese
Animal flesh: poultry, fish, meat
Legumes, nuts, eggs
Grains usually incomplete proteins
Vegetables usually incomplete proteins
Soy is the only non-animal complete protein
Quinoa, buckwheat, hempseed, amaranth also complete
proteins but not 1.0 on the Protein Digestibility Corrected Amino
Acid Score (PDCAAS) scale
Animal Sources of Protein
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1 cup of mllk = 8 g proLeln

1 egg = 6 g proLeln

3 oz meaL = 20+ g proLeln
Pl ant Sources of Protein
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1 sllce of bread = 2 g proLeln

x cup legumes = 6-10 g proLeln

x cup rlce, cereal, pasLa = 2-3 g proLeln

x cup nuLs, seeds = 3-10 g proLeln
Recommended Ser ving Sizes
o 2-3 ounces cooked lean meaL, poulLry, sh
o x cup cooked drled beans
o 1 egg
o 2 Lablespoons peanuL buuer
o 1 oz cheese
o 2-3 oz soy proLeln, soybeans or meaL alLernauves
Deter mining Protein Needs
Acceptable Macronutrient Distribution Range for Protein
10-35% total kcal intake should be from protein
Average Intake in United States
12-18% of calories from protein
4-JKA =:K=L-
Deter mining Protein Needs
Age Recommended Dietary Allowance (RDA), Protein (g/kg)
0-6 months 1.52*
7-12 months 1.5
1-3 years 1.1
4-8 years 0.95
9-13 years 0.95
14-18 years 0.85
Adults 18+, non-pregnant 0.8
Pregnant women 1.1
Lactating women 1.3
Other Protein Recommendations
o Clder adulLs ln reslsLance Lralnlng: 1.0-1.3 g/kg
alLhough lndlvldual needs hlghly varlable"
accordlng Lo healLh & Lralnlng reglmen
o ALhleLes: 0.9-1.3 g/kg/day
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Other Protein Recommendations
o 8rlush ueparLmenL of PealLh & World Cancer
8esearch lund advlse:
Maxlmum lnLake of 2.3 ounces red meaL/day
no more Lhan 1 pound red meaL/week
o Who may need hlgher proLeln lnLakes?
o Who may need lower proLeln lnLakes?
Appl ication: Protein Needs
o A 30 year old male welghs 172 pounds (78.2
kg)
o uslng Lhe 8uA for proLeln, deLermlne how
many grams proLeln per day he should have
Appl ication: Sol ution
o 8uA for proLeln for non-pregnanL adulLs age
18+ ls 0.8 g/kg/day
o 30 year old male welghs 78.2 kg
o 78.2 kg x 0.8 grams proLeln/kg/day = 63 g pro
What does 63g protein l ook l ike?
1&2*, 3 4'256, 7$8#&%'
8reakfasL: 1 Lgg, hard-bolled (6g) + 1 sllce whole wheaL LoasL (2g) + 1 pear (1g) 9 grams
Lunch: 1 cup lenul soup (9g) + 1 cup long graln rlce (4g) + 1 cup bolled greens (3g) 16 grams
Snack: 1 cup lowfaL yogurL (11g) + 1 cup berrles (1g) 12 grams
ulnner: 2 oz chlcken breasL (17g) + x cup soba noodles (3g) + 1 cup carroLs (1g) 23 grams
Snack: x cup lce cream (3g) 3 grams
98#2*: ;< .$2=,
What does W pro intake l ook l ike?
1&2*, 3 4'256, 7$8#&%'
8reakfasL: 2 Mcuonald's Sausage McMumn wlLh Lgg (42g) 42 grams
Lunch: uell Club Sandwlch wlLh Cheese (37g) 37 grams
Snack: nacho 1orulla Chlps wlLh Cheese (10g) 10 grams
ulnner: 8 oz chlcken breasL (68g) + 1 cup rlce (4g) + 1 cup broccoll (3g) 73 grams
Snack: 1 x cup corn akes cereal (2g) + 1 cup sklm mllk (8g) 10 grams
98#2*: >?@ .$2=,
Research: Protein Perceptions
2012 lllC lood & PealLh Survey found:
48 consumers pooled sald Lhey are Lrylng Lo eaL
more proLeln - up from 39 Lhe prevlous year
69 say lncrease Lo help you feel full"
60 say lncrease because hlgh proLeln dleLs can
help wlLh welghL loss"
DEFD !58%05#>)5#, M))N !5O)0"#>)5 P)25Q6, R!M!PS M))N < :%#,8; -207%9
Research: Protein & Satiety
2012 sLudy by lrench researchers ln Cell proved saueLy:
When you dlgesL dleLary proLeln, Lhls modulaLes acuvlLy of
molecules called mu-oplold recepLors (MC8s)
Same recepLors used ln body's response Lo morphlne
MC8s send slgnals Lo braln Lelllng lnLesune Lo release
glucose
Clucose suppresses your hunger, appeuLe, lnLake
SLudy: mlce geneucally englneered Lo lack MC8s fall Lo
show slgns of feellng full when fed hlgh-proLeln meals
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Research: Protein Intake & Heal th
2010 analysls of nurses' PealLh SLudy
n=84,136 women, age 30-33 yrs, no known cancer,
dlabeLes, anglna, Ml, sLroke or Cvu, 26 yr f/u perlod
8ed meaL lnLake assoclaLed wlLh hlgher rlsk of
coronary hearL dlsease
Shllng sources of proLeln ln dleL lowers rlsk from
13-30 per dally servlng
Shl" was less red meaL and more nuLs, low-faL dalry,
poulLry and sh
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Research: Protein Intake & Heal th
2010 analysls of low-carb, hlgh-proLeln dleL:
n=43,396 Swedlsh women, age 30-49 yrs, 13.7 yr f/u
wlLh exLenslve dleLary quesuonnalre compleLed
Lach 1-polnL ^ ln proLeln consumpuon (10-pL scale)
assoclaLed w/ 4 ^ rlsk cardlovascular evenL
Lach 2-polnL ^ on 20-pL pro/carb scale (=+3g pro &
-20g carb/day) assoclaLed w/ 3 hlgher rlsk
Assoclauons sLronger ln women where proLeln was
mosLly from anlmal sources

/Z( DEFD (25 DYTH[[&%N[EDY
For More Infor mation
o Medllnelus, roLeln:
hup://www.nlm.nlh.gov/medllneplus/ency/arucle/002467.hLm
o CuC, nuLrluon for Lveryone, roLeln:
hup://www.cdc.gov/nuLrluon/everyone/baslcs/proLeln.hLml
o lAC, Lnergy and roLeln 8equlremenLs:
hup://www.fao.org/docrep/003/AA040L/AA040L00.P1M
o uCSl auenL Lducauon, PealLhy Ways Lo lncrease Calorles &
roLeln:
hup://www.ucsmealLh.org/educauon/
healLhy_ways_Lo_lncrease_calorles_and_proLeln/lndex.hLml