Proteins: The Body’s

Building Blocks
Chapter 7
P is for Protein
Protein
• Central Ideas
• Protein is a complex nutrient essential to many important
functions in the body.
• Protein needs can be met by eating a variety of food sources.
What is Protein?
Protein: an energy-yielding nutrient composed of carbon,
hydrogen, oxygen, and nitrogen.
• Differs from carbohydrates and fats because of the presence
of nitrogen.
• The body has at least 30,000 types of protein, each with a
different job.
• The building blocks of all protein molecules are amino acids.
What is Protein?
• There are 20 different amino acids that create different
combinations for specific functions in the body.
• DNA provides the instructions for how the amino acids will be
linked to form the proteins in your body.

Song to enjoy: http://www.youtube.com/watch?v=QHvklS77_U0

What is Protein?
• The protein we consume can be altered and changed but can
never return to its initial form. This is called denaturation.
This can be seen when you add heat to an egg (it changes
from a runny fluid to a solid mass). The shapes of the protein
molecules in these foods have changed.
• Factors that cause denaturation:
1. Heat
2. Acids
3. Bases
4. Alcohol
Amino Acids
Types of Amino Acids
• Dispensable Amino Acids: Your body can produce these on its
own.
• Your body can synthesize 11 of the amino acids from the other
amino acids
• Indispensable Amino Acids: The remaining 9 amino acids must
come from your diet – also called essential amino acids
• You need all the amino acids to make the proteins your body needs
for good health
*Certain health conditions (such as PKU) interfere with the body’s ability
to make dispensable amino acids. That amino acid then becomes a
conditionally indispensable amino acid and it must be consumed through
the diet.
http://www.merckmanuals.com/home/children-s-health-
issues/hereditary-metabolic-disorders/disorders-of-amino-acid-
metabolism
Essential vs. Dispensable Amino Acids
Protein
• The quality of a protein is determined by its ability to
provide the 9 essential amino acids.

• Proteins from animal sources (eggs, dairy, meat, poultry,

and fish) and one vegetable protein (soy) are all
considered high-quality because they contain all of the
essential amino acids in the necessary proportions.
Protein in the Body
Protein in the Body

Muscle

Bone

Skin

Other: blood,
glands, nerve
tissue
The Function of Protein
• Build and maintain tissues
• Protein makes up about 18-20% of your body
• Is a necessary part of every cell (needed to form the structure of
muscles, organs, skin, blood, hair, nails and every other body
part).
• Skeletal muscle accounts for more than half of body protein
• Make important compounds
• Body uses proteins to make enzymes, some hormones, and
antibodies (defend against infection and disease)
• Regulate mineral and fluid balance
• Proteins help carry the minerals sodium and potassium from one
side of cell walls to the other (keeps a balance of fluid inside and
outside the cell)
The Function of Protein
• Maintain acid-base balance
• Maintenance of the correct level of acidity of a body fluid
• Proteins in the blood act as chemical buffers (counteract an excess of
acid or base in a fluid)
• Carry vital substances
• Used to transport lipoproteins (protein linked with fat), iron, and
other nutrients, as well as oxygen, chromosomes, and other
bundles of protein to other parts of cells
• Provide energy
• Provides the cells with the energy they need to exist
• If carbs and fats are lacking, the body uses protein as an energy
source
Protein in the Body
• When you consume protein food,
acids in the stomach start to denature
the proteins
• Once the proteins are broken down
into their simplest form the amino
acids are then carried in the blood
stream to the parts of the body they
are needed.
How Much Protein Do You
Need?
• Protein is not stored in the body
• Quantity depends on:
• Age
• Gender
• Body Size
• State of Health
• RDA is 52 grams/day for 14-18 year old males, 46 g/day for
females
• .85 grams of protein per kilogram of body weight
• 1 kg = 2.2 pounds
• 135#/2.2 = 61.3 kg x .85 g = 52 g of protein
How Much Protein Do You
Need?
• When increased muscle mass is not the goal, large amounts of
extra protein are not required
• Supplements to increase intake may have more harmful
affects than benefits
• Protein is commonly over consumed-too
much protein from artificial sources may be
harmful-stick to natural sources so that the
body may easily achieve it’s peak performance.
Who needs more protein?
• Growing youth and teens
• Pregnant & Breast Feeding Women
• Teen & Adult Males
• Individuals with Lean Muscle
• Large, tall person in comparison to a small, short person
• Ill and Injured People to build antibodies and rebuild damaged
tissue
Protein Needs
• Balanced Diet
• Focus on Carbohydrates: 60 – 65%
• Low end of Fats: 20 – 25%
• Remaining calories are adequate for Protein: 10 – 20%
• Avoid dehydration
• Consume low-fat sources of protein
• Use low-fat cooking methods: grilling, baking, & poaching
 Do Athletes Need More
Protein?
• More muscle does not automatically require more protein
• Most athletic activities require higher levels of energy which requires
more carbohydrates for energy to spare proteins to build and repair
muscles
• Low Intensity sports like running need less compared to High Intensity
sports like strength training.
• In weight lifting, more protein will help improve muscle mass
Protein requirements do vary based on a number of factors:

If the individual is a(n) Protein needs

Sedentary Adult .8 g/kg
Growing teen athlete 1.5-2.0 g/kg
Adult in strength training 1.5-1.7 g/kg
Adult in endurance training 1.2-1.7 g/kg
Figures represent commonly recommended findings from the American College of Sports Medicine, American
Dietetic Association, and the Dietitians of Canada.
Protein Hunt Activity
• Complete the protein hunt handout.
Read the directions at the top of the
page before beginning. You can find
nutritional value charts in Appendix D of
your textbook.
Protein Song
Food Sources of Protein
• Proteins in the diet can be provided from both animal and
plant sources.
• Factors that influence peoples protein choices:
1. Availability - http://ed.ted.com/lessons/should-we-eat-bugs-emma-bryce
2. Cost
3. Health Concerns
4. Food Preferences
5. Religious Beliefs
6. Environmental Factors
Food Sources of Protein
• Animal Sources of Protein
• The largest source of protein, especially in U.S.
• Beef, Veal, Pork, Lamb, Poultry, & Fish.
• Other: Eggs, Milk, Yogurt, and Cheese
• Average American consumes 200 pounds of meat, poultry and
seafood annually.
• Fast food chains provide the bulk of protein in teens diets
Food Sources of Protein
• Meat is an excellent source of protein but can be high in fat,
the same is true for dairy.
• 57% of calories in ground beef come from fat
• Mostly saturated
• No fiber
• Considerably more expensive
Food Sources of Protein
• Plant Sources of Protein TEMPEH
• Can be found in grains, nuts, seeds, and legumes
• Legumes capture nitrogen making them more protein dense:
peanuts, black-eyed peas, kidney beans, black beans, lentils,
chickpeas, and lima beans
• Soybeans are a type of legume that can be converted to form
different types of food products – meat alternative
Comparing Protein Sources

Extra Lean Ground Beef Patty White Beans

4 ounces ½ cup
290 calories 116 calories
112 mg cholesterol 0 mg cholesterol
High in Saturated Fat Low in Saturated Fat
0 g fiber 7 g fiber
Food Sources of Protein
• Vegetarianism: diet consisting entirely or largely of plant foods.
• Growing trend
• Offers many health benefits
• Good source of fats
• No cholesterol
• High in fiber
• Low in saturated fat
• Negative side
• Not easily digested
Types of Vegetarianism
VEGANS - (or strict vegetarians) eat no foods from animal
sources. Diet limited to foods from plant sources.
LACTO-VEGETARIANS - eat animal protein by milk, cheese, and
other dairy products. They do not eat meat, fish, poultry, or
eggs.
OVO-VEGETARIANS - eat eggs, but do not eat meat or dairy
products (“ovo” = latin for egg)
LACTO-OVO VEGETARIANS - eat animal protein from dairy
products and eggs. Do not eat meat, fish, or poultry.
FRUITARIANS - eat vegan diets based on fruits, nuts and seeds,
vegetables. Grains, beans, and animal products are excluded.
PESCETARIANS - eat vegetables, fruits, nuts, beans, and
fish/seafood, but reject animal or poultry products.
FLEXITARIAN/SEMI-VEGETARIANS - partial vegetarians, eat
dairy products, eggs, poultry, seafood. Eat little to no red meat.
Food Sources of Protein
Reasons for Vegetarianism:
1. Religious
2. Health
3. Socioeconomic
4. Environmental
5. Humanitarian
Food Sources of Protein
• Protein Quality: the amount and type of protein can vary
greatly, some are better than others
• Complete Proteins
• Meat, Poultry, & Fish (Animal Sources)
• Very high
• All Indispensable Amino Acids are present
• Incomplete Proteins
• Plant Sources
• Lower Quality
• Missing or short in one or more of the indispensable Amino
Acids.
Food Sources of Protein
• Amino Balance is needed for the production of tissues and
other compounds.
• When lacking, your cells will not be able to make needed
proteins
• Example: writing a paper but you are only allowed to use a
limited amount of letters from the alphabet.
Food Sources of Protein
• Complementary Proteins: Two or more incomplete proteins
that can be combined to provide all the indispensable amino
acids.
• Must consume more to get what is needed
• Only focusing on incomplete protein is harmful
• The right combinations:
• Grains, nuts, or seeds with legumes.
• Peanuts (legumes) and wheat (grain)=complete protein
• Add complete protein sources (meat)
Protein Deficiency & Over
Consumption
• Nitrogen Balance: comparison of the nitrogen a person
consumes with the nitrogen he or she excretes.
• Protein is the only energy nutrient that provides nitrogen
• Nitrogen Equilibrium: excrete the same amount that is taken in
• Positive Nitrogen Balance: build new tissue - takes in more than
is excreted
• Negative Nitrogen Balance: tissues that are deteriorating.
• Example: body that is wasting due to starvation
Protein Deficiency
• Deficiency: shortage
• Deficiency Disease: sickness caused by a lack of an essential
nutrient
• In the U.S., typically protein is easy to get in amounts of
excess.
• Populations fighting poverty, deficiency is not uncommon.
Protein Deficiency
• Protein-energy malnutrition (PEM): lack of calories and
protein in the diet.
• Symptoms: diarrhea and & various nutrient deficiencies.
• Kwashiorkor is a form or PEM, a protein deficiency disease.
• In poor countries it can occur when the next sibling is born and the
older sibling is no longer receiving protein-rich breast milk and starts
a diet that is much lower in protein
Protein Deficiency
• Child suffering from
Kwashiorkor:
• Does not reach full
growth potential
• Bloated abdomen
• Skinny arms and legs
• Fluid imbalance
resulting in death from
simple illnesses.
Protein Deficiency
• Marasmus: wasting disease cause by a lack of calories and
protein
• Most often affects infants
• Muscles and tissues of these children begin to waste away
• More susceptible to infection and disease.
• Suffering from starvation
Protein Over Consumption
• Excess Proteins in the diet
• Most people in the U.S. are guilty of this
• Women eat almost 1 ½ times the RDA
• Men eat nearly twice the RDA
• Lack of education about protein needs
Protein Over Consumption
• Excess Protein
• Liver & Kidney Problems
• Produces an overabundance of nitrogen waste.
• Body must excrete this waste before it builds up to toxic levels.
• Liver turns nitrogen waste into urea, kidneys are then responsible for
excreting through urine
• Extra work on the liver and kidneys creating stress and aging
• Calcium Loss
• Diets high in protein from animals contribute to calcium loss in the
bones
• Excess Body Fat
 “The Dangerous Truth about
Protein”
• By Dr. Janice Stanger, Ph.D.

• http://www.youtube.com/watch?v=2R07FL1wVo4