1. Protein Overview What is a protein? Why do you need protein?
Complete and incomplete proteins
Why do you need protein?
Main job responsibilities
How does protein in food become a part of you?
Digestion & absorption
How much protein do you need?
RDA
Building muscle
Risks of a high protein diet
Nutrition 10

2. Protein Where is protein found? How are proteins made?
Animal and plant foods
How are proteins made?
Amino acids (AA) linked together
Amino acids building blocks for all proteins (similar to letters of the alphabet used to build words)
Your needs 20 amino acids to make protein
9 Essential – must be supplied by food
11 Nonessential – can be made in the body
Nutrition 10

3. Amino Acids Proteins are sequences of amino acids 20 amino acids
Nutrition 10

4. Complete & Incomplete Protein
A complete protein contains all 9 essential amino acids (animal & soy protein)
All plant proteins (except soy) are incomplete proteins - low in 1 of the 9 essential amino acids
By complimenting plant foods, you will provide all 9 essential amino acids
Nutrition 10

5. 100 “LEFT TURN ONLY” Signs
Mr. Grain has a large supply of all the letters in the alphabet except “L”s.
Only has 20 “L”s
Ms. Bean has a large supply of all the letters in the alphabet except “T”s.
Only has 50 “T”s
How do they make 100 signs?
The sign makers shared their letters. Same is true for plants - they share their amino acids.
Nutrition 10

6. Combine food from any 2 columns for complete protein
Grains
Legumes
Seeds & Nuts
Rice
Beans
Sesame seeds
Wheat
Lentils
Cashews
Oats
Peanuts
Almonds
Corn
Peanut butter
Other nuts
Nutrition 10

7. Why do you need protein? Growth, Repair & Replacement of Tissue
Main job is to build muscle, bone, skin and hair
Protect you from illness
Antibodies are made from protein
Enzymes & Hormones
Insulin (hormone) - made from protein
Fluid Balance
Protein deficiency causes edema – swelling from a build up of fluid between cells
Energy
Nutrition 10

8. How does eating protein become a part of YOU?
Stomach
Hydrochloric acid and pepsin begin breaking down bonds of amino acids
Small intestine
Most digestion occurs in small intestine.
Individual amino acids are absorbed into the bloodstream
Allergic reactions occur when partial proteins are absorbed
Proteins in peanuts, egg, milk, soy, seafood and wheat most common allergens
Nutrition 10

9. How much protein do YOU need?
RDA:
0.8 grams/kilogram of body weight
(kg = lbs divided by 2.2)
How many grams do you need?
Your weight (lbs.) divided by 2.2 = kilograms
(kilograms) x (.8 grams) = protein grams/day
Adjustment for athletes:
Athletes need grams per kg body weight
Nutrition 10

10. What are the healthiest protein foods?
Complimenting PLANT foods for complete protein
Soy (complete protein) - soymilk, tofu, edamame
Chicken, turkey & fish
Low-fat dairy - yogurt, milk
Least healthy protein foods:
WHO reviewed scientific studies and determined processed meat “increases risk of cancer” and red meat “probably increases risk of cancer”.
Processed meats (ex: sausage, salami, bacon, hotdogs, beef jerky)
Red meat (ex. beef, lamb, pork)
Nutrition 10

11. Challenge Question: Protein
After intense weight training, how long does it take to rebuild muscle?
1 hour
2 hours
6 hours
24 hours

12. Protein Before & After Exercise
Muscle gain is optimized when protein is consumed prior to training
Consume protein 2-4 hours prior to exercise.
AFTER:
Protein is key for post muscle recovery
This post exercise muscle repair is why athletes have higher protein needs

13. After: Timing of Protein
30-60 min. after exercise protein & carbohydrates stop muscle breakdown & begin muscle repair
Consume protein & carbs
6-20 grams of protein with grams of carbohydrate (ex. 8 oz. chocolate milk)
No benefit with >20 grams of protein
Protein in meals contribute to muscle gain up to 24 hours.

14. After workout, how long does it take to build muscle?
It takes at least 24 hours to build muscle after intense exercise
Meals with protein contribute to muscle gain for up to 24 hrs.

15. Adequate protein is important, more is not better

16. What are the risks of eating a high proteiN diet?
All proteins have an amine (NH2) group
When protein is used for energy, it is stripped of the NH2 group
NH2 forms urea, carried via the blood to the kidneys where it is excreted as urine.
Nutrition 10

17. What are the risks of eating a high proteiN diet?
Places stress on kidney
Body has to excrete NH2 in form of urea
This increases the body’s water loss via urine
Likely to become dehydrated
Failure to increase fluids leads to dehydration & compromised athletic performance
Recommendations:
Do not go on high protein diet (>25% calories from protein) if you have kidney problems
Drink plenty of fluids to stay hydrated