1. Protein How much do you need to build muscle?

2. Objectives this week Basic information about protein. How much protein do you need to build muscle? Identify amount of proteins in common food.

3. What are proteins? Amino acids linked together Composed of: Carbon Hydrogen Oxygen Nitrogen

4. Building Blocks of Protein: Amino Acids 20 amino acids Each protein consists of 50-2000 amino acids linked together. They’re folded and twisted into unique shape, which determines the protein’s function. 9 essential amino acids Come from diet because your body cannot make them. You body doesn’t store amino acids, so its needs regular daily supply. 11 nonessential amino acids Misleading because they fill essential roles, but since they’re synthesized by your body, they’re not an essential part of your diet.

5. Building blocks of Protein : Amino Acids Cont… S No. Essential Amino Acids S No.Conditionally Essential Amino Acids S No. Non Essential Amino acids 1Leucine1Arginine1Alanine 2Isoleucin2Cysteine2Asparagine 3lysine3Tyrosine3Aspartic acid 4Methionine4Glycine4Serine 5Phenylalanine5Glutamine5Glutamic acid 6Threonine6Proline 7Valine 8Tryptophan 9Histidine

6. Protein Functions Tissue building and repair (muscle building). Cell functioning Enzymes are proteins that facilitate biochemical reactions. Often referred to as catalysts. Body functioning Hormones (insulin, oxytocin, somatotropin) Immune function (antibodies) Structural (keratin, collagen, elastin) Energy source

7. Complete Proteins Contains all the essential amino acids Usually from animal- derived foods Meat Fish Poultry Cheese Eggs Milk Photo © Mark Adams/Superstock

8. Quinoa – Complete Protein Referred to as superfood, quinoa is derived from the seed of a plant that is related to spinach. High protein grain alternative. Weapon in the fight against diabetes and hypertension. Natural appetite suppressant. Anti-aging properties.

9. Incomplete Proteins Lacks one or more essential amino acids By combining foods from two or more incomplete proteins, a complete protein can be made. Usually from plant- derived foods Grains Nuts Beans Seeds Peas Photos courtesy of the USDA

10. Complementing Proteins Complementing proteins are incomplete proteins that when eaten together provide a full complement of all essential amino acids. Photo © PhotoDisc

11. Complementing Proteins Combination Legumes and grains Beans and rice Lentil soup with whole grain bread Falafel and hummus on whole-wheat pita Nuts and grains Peanut butter on whole grain bread (plus banana) Dairy with seeds Yogurt mixed with flax seeds

12. How much protein do you need to build muscle? Recommended Dietary Allowance (RDA) 0.36 grams per pound of bodyweight to avoid deficiency. National Strength and Conditioning Association (NSCA) 0.4-0.6 grams per pound of bodyweight for active people who engage in strength and endurance training Popular belief from fitness community 1 gram per pound of bodyweight 2 grams per pound of bodyweight for weightlifters From our article on Monday 0.5 grams per pound of bodyweight

13. Proteins from Common Foods Sirloin steak, 6 oz. – 48g protein Chicken breast, 6 oz. – 42g protein Ground beef, 4% fat, 4 oz. – 32g protein Pork chop, 6 oz. – 42g protein Bacon, 1 medium slice – 2g protein Egg, 1 medium – 6g protein Salmon, 6 oz. – 42g protein Cod, 6 oz. – 39g protein Ham, 4 oz. – 22g protein

14. Proteins from Common Foods Almonds, 2 oz. – 12g protein Tuna, 4 oz. – 28g protein Turkey breast, 4 oz. – 28g protein Flax seed, ¼ cup – 8g protein Lentil, 1 cup – 18g protein Pinto beans, 1 cup – 14g protein Green peas, 1 cup – 9g protein Brown rice, 1 cup – 5g protein Whole wheat bread, 2 slices – 8g protein

15. Proteins from Common Foods Quinoa, 1 cup – 5g protein Corn, 1 cob – 5g protein Broccoli, 1 cup – 3g protein Kale, 1 cup – 2.5g protein Avocado, 1 medium – 4g protein Sunflower seeds, 1 cup – 10g protein Greek yogurt, 6 oz. – 17g protein Milk, 8 oz. – 8g protein

16. Protein Supplements Whey A protein found in milk Fast-absorbing: In your body for a shorter time Casein The main protein in milk Slow-absorbing: In your body for a longer time Soy A plan-based source of protein As digestible as other sources of protein

17. Your Protein Need and Intake Calculate your protein need based on your weight. 0.5 x bodyweight Mr. Chan: 0.5 x 165 = 82.5 grams of protein 0.7 x bodyweight Mr. Chan: 0.7 x 165 = 115.5 grams of protein Determine the amount of protein you ate yesterday.

18. Mr. Chan’s Protein Consumption – 167g protein Breakfast: Whole wheat bread and egg. 1 slice of bread – 4g protein 1 medium egg – 6g protein Snack: Almonds. 2 oz. – 12g protein Lunch: Chicken, roasted potatoes, mixed vegetables. 6 oz. chicken breast – 42g protein Potatoes and vegetable – 5g protein Snack: Porto’s potato ball, turkey croissant. 4 oz. turkey – 28g protein 1 slice of Swiss cheese – 5g protein Croissant – 5g protein Potato ball – 10g protein Dinner: Cod, brown rice, sautéed spinach, roasted cauliflowers. 6 oz. cod – 40g protein 1 cup brown rice – 5g protein Spinach and cauliflowers – 5g protein