1. Bellringer What are essential nutrients?

3. Protein

4. Objective  I will learn about the function, sources, and recommended intake of protein

5. Protein  Surprisingly little is known about protein and health but some recommendations  Adults need 0.8 grams of protein/kg of body weight per day to keep from slowly breaking down their own tissues  Just over 7 grams of protein are needed for every 20 pounds of body weight

6. What is Protein?  Take away the water and about 75 percent of body weight is protein  Muscle, bone, skin, hair, and virtually every other body part or tissue. (25% of muscle)  Enzymes that power many chemical reactions and the hemoglobin that carries oxygen  At least 10,000 different proteins make the body what it is.

7. Protein Building blocks of the human body An energy yielding nutrient composed of carbon, hydrogen, oxygen, and nitrogen.

8. Amino Acids  Building Blocks from which new proteins are made.  There are 20 different ones, but 9 are essential for good health.  Essential and Nonessential

9. Protein has multiple functions  Build and repair body tissue  Maintain cell growth (enzymes)  Hormones  Fluid balance  Acid base  Transport  Energy

10. Proteins in the Body  Roles of Proteins Building Materials for Growth and Maintenance = LIFE A matrix of collagen is filled with minerals to provide strength to bones and teeth. Replaces tissues including the skin, hair, nails, and GI tract lining

11. Build and Repair Body Tissues  Form structure of muscles, organs, skin, blood, hair, nails, and other body parts  As body grows, protein helps make new tissues

12. Proteins in the Body  Roles of Proteins Enzymes are proteins that facilitate anabolic (building up) and catabolic (breaking down) chemical reactions.

13. Proteins in the Body  Roles of Proteins Hormones regulate body processes and some hormones are proteins. An example is insulin.

14. Proteins in the Body  Roles of Proteins Regulators of Fluid Balance Plasma proteins attract water Maintain the volume of body fluids to prevent edema which is excessive fluid Maintain the composition of body fluids

15. Proteins in the Body  Roles of Proteins Acid-Base Regulators Act as buffers by keeping solutions acidic or alkaline Acids are compounds that release hydrogen ions in a solution. Bases are compounds that accept hydrogen ions in a solution. Acidosis is high levels of acid in the blood and body fluids. Alkalosis is high levels of alkalinity in the blood and body fluids.

16. Proteins in the Body  Roles of Proteins Transporters Carry lipids, vitamins, minerals and oxygen in the body Act as pumps in cell membranes, transferring compounds from one side of the cell membrane to the other

17. Proteins in the Body  Roles of Proteins Source of energy and glucose if needed Other Roles Blood clotting by producing fibrin which forms a solid clot Vision by creating light- sensitive pigments in the retina

18. Protein provides energy  Can take the place of some fat and carbohydrate  Excess protein converted to energy  Stored as fat

19. Must be supplied daily  Constantly needed to replace wear and tear of tissue and keep up protein concentration in the blood serum

20. Fats and carbs cannot replace protein  Needed to replace wear and tear of tissue and keep up protein concentration in the blood  Excess protein, once converted to energy, cannot convert back to protein

21. Excessive Protein Converted back to energy May do more harm than good Not necessary to eat a lot

22. The best sources of protein  Milk  Eggs  Fish  Poultry  Red Meat  Soy

23. Dietary Protein  Complete protein contains all the essential amino acids needed to build new proteins. Animal sources of protein tend to be complete  Incomplete proteins sources lack one or more essential amino acids that the body can't make from scratch or create by modifying another amino acid These usually come from fruits, vegetables, grains, and nuts.

24. Complete Protein  Any food that has all 9 essential amino acids.  All animal proteins are classified as complete proteins.  Support growth and maintenance of body tissue

25. Incomplete Amino Acids  Provide normal maintenance  Do not support growth  Some plant foods contain protein, but not all essential amino acids  Beans, Nuts, grains, legumes, and peanut butter  Legumes: peanuts, black eyed-peas, kidney beans, black beans, lima, lentils, chick peas

26. Eat a variety of food  Make certain the body gets all the essential amino acids.  Make protein complete Combine plant and animal food Combining plant protein from variety of cereals and grains

28. Incomplete Proteins  Unused incomplete proteins will be excreted from the body  Combine incomplete proteins with animal proteins to extend animal proteins

29. Extending Proteins  Chicken and Rice  Chili con carne  Macaroni and Cheese  Tuna Noodle Casserole  Also called “sparing”

30. Protein needs influenced by  Age  Body Size  Quality of the proteins  Physical state of the person  3-6 ounces per day or 2-3 “servings”

31. RDA for Protein  Males: 52 grams/day  Females: 46 grams/day

32. You need protein for your muscles, bones, and the rest of your body. Exactly how much you need changes with age:protein  Babies need about 10 grams a day.  School-age kids need 19-34 grams a day.  Teenage boys need up to 52 grams a day.  Teenage girls need 46 grams a day.  Adult men need about 56 grams a day.  Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding) pregnant  You should get at least 10% of your daily calories, but not more than 35%, from protein, according to the Institute of Medicine.

33. Recommendations for Protein Intake AGE grams/poundamount 0-6 months 1 gram/#13 grams  6-12 mos..7 gms/#14 grams  1-3 years.6 gms/#16 grams  4-6.55 gms/#24 grams  7-14.45 gms/# 28-45 gms  15-18.4 gms/#44-59 gms  Adults.35 gms/#50-65 gms

34. Calculations How to Calculate Your Protein Needs: 1. Weight in pounds divided by 2.2 = weight in kg 2. Weight in kg x (0.8-1.8 gm/kg) = protein gm.  Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.

35. Bellringer  Name 2 functions of proteins

36. Do athletes need more??  Extra protein does not build muscle, once body uses what it needs, extra protein is used as energy or stored as fat.  A little more is okay, but not an excess.  Best way to gain muscle is by exercising  Benefits of extra protein is for muscle rebuilding  A balanced diet can easily provide enough protein for an athlete, and protein supplements are not necessary.

37. Protein Supplements Protein Powders:  Whey- water soluble milk protein  Soy  Casein – protein that causes milk allergies When to add extra protein:  Starting a workout program to gain muscle  Training/amping up your workout or training  Recovering from injury  Changing to a vegan diet

38. Health Effects and Recommended Intakes of Protein  Protein and Amino Acid Supplements Protein Powders have not been found to improve athletic performance. Purified protein preparations increase the work of the kidneys. Most professionals recommend natural proteins from diet

39. Here are examples of amounts of protein in food:  1 cup of milk has 8 grams of protein  A 3-ounce piece of meat has about 21 grams of protein  1 cup of dry beans has about 16 grams of protein  An 8-ounce container of yogurt has about 11 grams of protein

40. FoodServing SizeGrams of Protein Milk1 cup8 Yogurt1 cup8 Greek yogurt1 cup12 to 15 Egg17 Cheese1 ounce7 Beans½ cup7 to 9 Nut butters2 tablespoons5 to 8 Ground beef, cooked4 ounces29 Chicken breast, cooked 4 ounces27 Fish, salmon, cooked4 ounces29 Tofu½ cup20 Quinoa½ cup4 How much protein does your favorite food provide? Follow this chart to find out:

41. To help you make lower-fat protein choices  Choose meats that are leaner cuts and trim away any fat you can see. For chicken and turkey, remove the skin to reduce fat.  Substitute pinto or black beans for meat in chili and tacos.  Choose low-fat or fat-free milk and yogurt.  Choose low-fat or fat-free cheese.  Choose egg whites or pasteurized egg white products.

42. Insufficient Protein  Lower one’s resistance to disease,  Damage liver  Death  Tiredness  Weight loss  Lack of energy  Stunt growth  Not common in U.S.

43. PEM  Protein-energy Malnutrition  Kwashiorkor  Marasmus

44. Health Effects and Recommended Intakes of Protein  PEM Marasmus Infancy, 6 to 18 months of age Severe deprivation or impaired absorption of protein, energy, vitamins and minerals Develops slowly Severe weight loss and muscle wasting, including the heart < 60% weight-for-age Anxiety and apathy Good appetite is possible Hair and skin problems

45. Marasmus

46. Health Effects and Recommended Intakes of Protein PEM Kwashiorkor Older infants and young children, 18 months to 2 years of age Inadequate protein intake, infections Rapid onset Some muscle wasting, some fat retention Growth is 60-80% weight-for-age Edema and fatty liver Apathy, misery, irritability and sadness Loss of appetite Hair and skin problems

47. Q&A  Which has more protein? 1 cup of whole milk 1 cup of vegetarian baked beans 3 ounces of beef 1 large egg 3 ounces of beef

48. Q&A NO. In the past, it was thought that these complementary proteins needed to be eaten at the same meal for your body to use them together. Now studies show that your body can combine complementary proteins that are eaten within the same day. Is it true that complementary proteins must be eaten together to count as a complete protein source?

49. Q&A  True or false: Our bodies are good at storing protein? FALSE. Our bodies don't store proteins the way they store carbs and fats. That's why you need a steady supply of protein every day.

50. Q&A  True or False: You can build muscle by eating protein right after a workout. TRUE. Protein can help repair muscles after working out. Many studies show that having high-protein foods or drinks soon after exercise helps build and restore muscle. But protein is only part of the story. The key nutrient to strengthen muscles is carbohydrates