Protein

Sarah Ohl
NRHS Foods & Nutrition
Why do we need to eat Protein?
Protein has a range of essential functions in the body,
including the following:

● Required for building and repair of body tissues

(including muscle)
● Enzymes, hormones, and many immune molecules
are proteins
● Essential body processes such as water balancing,
nutrient transport, and muscle contractions require
protein to function.
How often do we need to eat Protein?

At least once daily preferably two or more times

a day

Your body utilizes proteins as amino acids

constantly and needs to replace the amino
acids on a regular basis
How does protein replace fats and
carbohydrates in our diet?
Proteins in food are broken down into pieces
(called amino acids) that are then used to build
new proteins proteins can also provide energy.
How do fat & carbs replace protein in our diet?

Fats typically provide Carbohydrates, on the

other hand, can only be
more than half of the
stored in limited quantities,
body’s energy needs. so the body is eager to use
them for energy. Think of
carbs as the [nutrient] that’s
used first. The body can
only store a day or two of
carbs.
Why can’t carbohydrates and fats
replace protein?
A diet that is low in essential amino acids does not carry out
all of its protein functions.

Protein follows the all-or-none law: inadequate amounts of

essential amino acids cause the body to excrete proteins in
urine as urea.
Why shouldn’t I fast?
Fasting your body without proper protein intake
will cause your body to slowly start shutting
down. You must not only eat enough protein,
but you must eat the right types. Without the
right amount of essential proteins, no matter
how much you eat, your body will waste the
protein and not run properly.
Essential vs. Nonessential Amino Acids
Essential amino acids
● Essential amino acids cannot be made by the body. As a result, they must come from
food.
● The nine essential amino acids are: histidine, isoleucine, leucine, lysine, methionine,
phenylalanine, threonine, tryptophan, and valine.

Nonessential amino acids

● "Nonessential" means that our bodies produce an amino acid, even if we don't get it from
the food we eat.
● They include: alanine, asparagine, aspartic acid, and glutamic acid.

Conditional amino acids

● Conditional amino acids are usually not essential, except in times of illness and stress.
● They include: arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline, and
serine.
What are Amino Acids?
Amino acids are organic compounds that combine to form proteins. Amino acids and proteins
are the building blocks of life.

When proteins are digested or broken down, amino acids are left. The human body uses amino
acids to make proteins to help the body:

● Break down food

● Grow
● Repair body tissue
● Perform many other body functions
Amino acids can also be used as a source of energy by the body.

Amino acids are classified into three groups:

● Essential amino acids

● Nonessential amino acids
● Conditional amino acids
Amino Acids
Essential Non-essential

Histidine Alanine

Isoleucine Arginine

Leucine Aspartic Acid

Lysine Cysteine

Methionine Glutamic Acid

Methionine Glutamine

Tryptophan Glycine

Threonine Hydroxyproline

Valine Proline

Serine

Tyrosine
Two types of protein are...
Complete proteins contain all essential amino acids, while incomplete proteins
do not. In general, complete proteins include animal proteins such as meat,
eggs, cheese, yogurt, and milk.

Incomplete proteins include vegetable proteins such as vegetables, beans

(legumes), grains, fruits, and nuts.

However, you can combine two incomplete proteins so that they complement
each other and provide the equivalent of a complete protein. For instance, you
could eat navy bean soup and a couple of sesame crackers, which would
combine legumes and seeds. Or, by combining an incomplete protein
(macaroni) with a complete protein (fat-free or low-fat cheddar cheese), you
can meet the need for essential amino acids while lowering your intake of
animal fat and cholesterol.
What are good sources of protein?
Seafood
Seafood is an excellent source of protein because it's usually low in fat. Fish such as
salmon is a little higher in fat, but it is the heart-healthy kind: omega-3 fatty acids.
White-Meat Poultry
Stick to the white meat of poultry for excellent, lean protein. Dark meat is a little higher in
fat. The skin is loaded with saturated fat, so remove skin before cooking.
Milk, Cheese, and Yogurt
Not only are dairy foods -- like milk, cheese, and yogurt -- excellent sources of protein but
they also contain valuable calcium, and many are fortified with vitamin D. Choose skim or
low fat dairy to keep bones and teeth strong and prevent osteoporosis.
Eggs
Eggs are one of the least expensive forms of protein. The American Heart Association
says normal healthy adults can safely enjoy an egg a day.
What are good sources of protein?
Beans
One-half cup of beans contains as much protein as an ounce of broiled steak. Plus, these
nutritious nuggets are loaded with fiber to keep you feeling full for hours.
Pork Tenderloin
This great and versatile white meat is 31% leaner than 20 years ago.
Soy
Fifty grams of soy protein daily can help lower cholesterol about 3%. Eating soy protein
instead of sources of protein higher in fat -- along with a healthy diet -- can be heart
healthy.
Lean Beef
Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean
beef is also an excellent source of zinc, iron, and vitamin B12.
What happens to the body with
excess protein consumption?
Weight gain, extra protein is converted to and stored as fat.

Stress on your kidney due to trying to process the extra urea.

Dehydration due to the increased stress on your kidneys trying to process the
extra because protein metabolism requires extra water for utilization and
excretion (i.e., elimination) of its by-products.

Excess protein has also been shown to lead to an increase in the loss of
urinary calcium.

A chronic calcium loss, due to excess protein intake, is of particular concern

because it may increase the risk of osteoporosis, especially in women.
What are the two types of protein?
Complete proteins contain all the essential Amino Acids

Incomplete proteins do not contain all the essential Amino Acids

COMPLETE Meat, Poultry, Fish, Eggs, Cheese, Milk

PROTEINS

INCOMPLETE Vegetables, Grains, Legumes

PROTEINS
Combine two Incomplete Vegetables + Grains = Complete Protein
Proteins to make a
Complete Protein
How much protein is right for me?
Person, Situation & Goals Ideal Daily Protein Intake

Average healthy sedentary adult (male or female) 0.5-0.7 grams protein per lb. of
A
that does NOT work out or have any related goals. weight.

Average healthy adult (male or female) that IS 0.8-1 grams of protein per lb of
doing some form of exercise regularly or IS trying weight
to improve their body (lose fat, build muscle, etc.).

Average healthy adult FEMALE whose primary 1-1.2 grams of protein per lb. of
goal is building muscle, getting “toned,” weight.
maintaining muscle while losing fat, increasing
strength or improving performance.

Average healthy adult MALE whose primary goal 1-1.5 grams of protein per lb. of
is building muscle, getting “toned,” maintaining weight.
muscle while losing fat, increasing strength or
improving performance.
My protein necessary
Do you math...

Weight Activity level Desired outcome Total