Professional Documents
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Anabolism Catabolism
Protein Exercise
Disease
Animal Cellular respiration
amine
Urine
Carbohydrates—An Ideal Source of Energy
Glucose
Carbohydrate
Glycolysis
Glucose
Beta-oxidation
Amino Acids
Carbohydrate
Anabolism Catabolism
Exercise
Disease
Protein
• Key to building body’s structural
components
– Muscles, bones, blood, enzymes, cell membranes, and some
hormones
• Compound of carbon, hydrogen, nitrogen,
and oxygen
• Composed of 20 amino acids, 9 of which
are essential
Protein
Complete vs. Incomplete
Complete = foods that supply all the essential amino
acids in adequate amounts
Meat, fish, poultry, eggs, milk, cheese, and soy
Incomplete = foods that supply most but not all
essential amino acids
Plants, including legumes, grains, and nuts
Complementary
Two or more incompletes that together supply all
the essential amino acids
Protein
• Recommended Intake
– 0.8 gram per kilogram (0.36 gram per pound)
of body weight daily to prevent deficiencies
– Endurance athletes = 1.2 – 1.4 g/kg
– Resistance and strength-training athletes = 1.2
– 1.7 g/kg
• AMDR
– 10–35% of total daily
calories
Protein Requirements
• Post-meal muscle protein synthesis plateaus at
20 grams in young adults (Moore et al. 2009;
Witard et al. 2014)
• 40 grams of protein stimulated non-anabolic
processes
– Increased rates of amino acid oxidation
– Increased urea production
– No change in muscle protein synthesis
Factors Involving Muscle Protein Synthesis
The Protein Digestibility–Corrected Amino Acid Score J. Nutr. July 1, 2000 vol. 130 no. 7 1865S-1867S
Protein Bioavailability
• 1.00 casein (milk protein) • 0.76 fruits
• 1.00 egg white • 0.75 black beans
• 1.00 soy protein • 0.73 vegetables
• 1.00 whey (milk protein) • 0.70 Other legumes
• 0.99 mycoprotein (meat • 0.59 cereals and
substitute product) derivatives
• 0.92 beef • 0.52 peanuts
• 0.91 soybeans • 0.42 whole wheat
• 0.82 yellow pea • 0.25 wheat gluten (food)
• 0.78 chickpeas
The Protein Digestibility–Corrected Amino Acid Score J. Nutr. July 1, 2000 vol. 130 no. 7 1865S-1867S
PROTEIN PDCAAS
WHEY 1.0
SOY 1.0
EGG 1.0
Grains & Legumes 1.0
Grains & Vegetables 1.0
Grains, Nuts, & Seeds 1.0
Rice & Peas 1.0
Legumes, Nuts, & Seeds 1.0
Beef 0.92
Rice + Milk 0.92
Peas 0.73
Oats 0.57
Peanuts 0.52
Rice 0.47
Corn 0.42
Wheat Gluten 0.25
FATS
Metabolism
Build – Up Break Down
Anabolism Catabolism
Exercise
Disease
Fats: How can we use them?
• Supply energy
• Provide insulation
• Support and cushion organs
• Absorb fat-soluble vitamins
• Cell membrane structure
fats