2. Role in the body: Used for tissue growth and Repair. Can also be an energy source when carbohydrates stores are depleted.

3. Makes up nearly half of the body’s dry weight Within six months every protein molecule in your body is broken down and replaced. Some proteins aid in the repair and growth of muscles, hair, nails, and the brain. Some is lost through excretion; when you sweat, some proteins are lost. During heavy exercise blood cells are destroyed, and protein is used to rebuild those cells. The more intensely you train, the more protein is required for repair and growth. Consuming more protein than the body can utilize can result in an increase in fat storage, and overabundance can increase the formation of a toxic ammonia called urea which needs to be excreted or it will place a strain on your kidneys and liver.

4. Lean body weight in lbs. X Requirement Factor = Daily Protein (non – fat weight) Requirement (In grams) REQUIREMENT FACTORS.5 – Sedentary, no sports or training.6 – Jogger or light fitness training.7 – Sports participation or moderate training 3 x a week..8 – Sports training and moderate weight training 3 x a week.9 – Heavy Weight Training 1.0- Heavy Weight Training and Sports Training

5. There are 9 that you need to get from food sources There are 11 that can be manufactured within your body There are 20 different amino acids:Essential Non - Essential

6. Complete Proteins: contain ample amounts of all essential amino acids Incomplete proteins: are missing or do not have enough of one or more of the essential amino acids

7. Animal Protein (complete) Vegetable protein (Incomplete) need to be combined Meat Fish Poultry Milk Cheese Eggs Grains Legumes Nuts Seeds Other vegetables

8. Males 15 -18 years old59 grams 19 - 24 years old58 grams Females 15 - 18 years old44 grams 19 – 24 years old46 grams *Info obtained from “The idiots guide to total nutrition 3 rd edition”

9. Peanut butter 2 tablespoons = 8 grams of protein Turkey breast = 26 grams Chicken, light without skin = 26 grams Tofu (6 oz) = 12 grams Tuna, white in water = 25 grams Shrimp = 17 grams Brown rice 1 cup = 5 grams Soy Milk 1 cup = 7 grams Steak, sirloin = 26 grams Cottage cheese ½ cup = 14 grams Egg (1) = 6 grams

10. 1,600 calorie plan 2,200 calorie plan 2,800 calorie plan 2 servings daily 2-3 servings daily 3 servings daily *serving sizes will be explained more clearly when you complete your tri – fit meal plan A serving size of (complete protein) is about 4 ounces of lean steak, turkey, pork, chicken or 1 oz. Nonfat - milk cheese