1. PROTEIN:
What is it and how much do we
need?
Chloe Diamond
NTR 300
September 24, 2014
from www.askthetrainer.com
2. What is PROTEIN?
“Building block”
One of six essential nutrients
One of three macronutrients
Satiating
4 kcal per g
Amino Acids
2
3. What are the functions of
PROTEIN?
• Building-block of cells,
muscles, organs
• Aide in physical activity
recovery
• Allow the body to grow
• Source of amino acids
• Most vital component of
various cellular processes
from teachingthem.com
3
4. PROTEIN myths debunked
• Will not kill your kidneys from
thefitnessoffice.com
• Will not turn you into a bodybuilder
www.fotosearch.com
from
• Will not give you cancer
• Will assist in weight loss
4
8. Protein Recommended Dietary Allowance (RDA)
7
6
5
4
3
2
1
0
2-3
4-8
9-13
14-18
19-30
31-50
50+
Age (years)
Amount (oz.)
Male
Female
from
www.choose
myplate.gov
by Age and Gender
8
9. Suggestions for Incorporating More
PROTEIN into Your Diet
• Learn how much you need
daily
• Use as the base of a meal
• Include protein in each
meal
• Read food labels when
shopping
• Educate yourself!
9
10. Suggestions for Incorporating More
PROTEIN into Your Diet
• Learn how much you need
daily
• Use as the base of a meal
• Include protein in each
meal
• Read food labels when
shopping
• Educate yourself!
9
Editor's Notes
Along with carbohydrates and fat, protein is one of the three macronutrients our body needs. These three macronutrients along with water, vitamins, and minerals are the six essential nutrients for human function. Consuming dietary protein is the only way to ensure that the nine essential amino acids that our body cannot make are obtained. Humans need a total of twenty different amino acids to conduct bodily processes and maintain organs and muscle.
Although they both supply four kilocalories per gram, protein is more satiating than carbohydrates. Though fats are also satiating, they provide 9 kcal per gram, making them highly caloric although they too are still vital for optimal health. When the body digests protein, it requires more energy than any other macronutrient, therefore “burning” more calories than carbs or fats do when they are being digested. Protein has also been called the building block for life because without it, we could not function.
Protein contains amino acids, which make up our DNA, which makes up our cells, organs, and entire beings. On a cellular level, protein acts as a messenger between cells. There are 20 amino acids total needed for human function, and we are unable to produce nine of them within our bodies and metabolic processes and therefore must get them from our daily food intake. Without these, our body cannot grow or repair itself. Protein can also be used as energy for our metabolisms, just as carbohydrates and fats can. However, carbohydrates and fats are unable to act as protein does on a cellular level. It would not be at all optimal to live without consuming all six necessary nutrients for life, but of them all, protein definitely holds the most significant role and can be noted as one of the most important nutrients.
Just consuming protein alone will not give you cancer. Numerous studies published recently have noted that increased protein consumption might raise risk factors for certain cancer forms, but this is because overconsumption of one macronutrient usually means overconsumption overall. Obesity is linked with causing cancer, a result of overconsumption and under activity. Also, kidney disease is not caused by eating too much protein, nor will consuming protein cause any damage to the kidneys if an existing condition does not exist. If a person does however have a kidney disease or condition, they should contact their physician as they may be placed on a low protein diet.
Bodybuilding and building muscle is often associated with consuming protein. However, there are numerous other factors that come into play in order to achieve such extreme muscle building results so it is highly unlikely that consuming protein alone will cause you to look like a Mr. Olympia contestant. As was mentioned in a previous slide, protein is very satiating and only provides 4 kcal per gram. This means that it is fairly difficult (not impossible) to consume protein in excess without filling up, keeping calories fairly low. Obviously one cannot live on protein alone, so it is important to balance your diet with healthy fats and complex carbohydrates and fibrous foods as well.
When people usually think of protein, they think of animal-based food sources like milk products and meat. Milk, cheese, and eggs are all excellent sources of protein. Lean cuts of meat such as chicken breast, turkey, and some cuts of pork are great ways to get protein in on a daily or weekly basis. Cuts of meat higher in fat like steak should be eaten less often but can still be part of a healthy diet in moderate to low amounts. Fish is also an excellent protein source and also provides healthy fats our bodies need. It is definitely possible to exclude meat protein sources and include dairy and eggs in your diet or even to exclude all animal sources if you properly supplement with plant protein sources as the next slide will further explain.
As was mentioned in the previous slide, though it may present to be more difficult for some, it is completely possible to obtain all of one’s dietary protein solely from plant sources. Beans, lentils, chick peas, and quinoa just to name a few are all excellent sources of plant proteins. When consumed together, beans and rice make a complete protein. Soy products are also a very popular vegan and vegetarian source of protein. The only downside to consuming all of your protein from plant sources is the potential to consume too many carbohydrates and this is because beans and other plant proteins are also good sources of carbohydrates. It is important to remember moderation when consuming any kind of protein, from plants or animals because there is such thing as too much of a good thing and overconsumption of plant proteins can still lead to weight gain and related issues.
One ounce equivalents of protein food items can be used to represent one serving out of the 2 to 6 1/2 total servings recommended daily servings for human consumption. Some ounce equivalents are pretty straight forward and easy to remember, such as one ounce of meat. For some, a six ounce chicken breast suffices the daily requirement, and for others might even exceed the daily requirement. Plant foods which can also be classified as protein items can act as carbohydrate servings for those consuming protein from animal sources. It’s important to switch up protein sources and to consume balanced meals while practicing moderation.
The amount of protein a person needs to consume is determined by numerous factors, of which the two most important are age and gender. Protein needs differ for those who are physically active, and people falling into athlete and highly active categories need to consume more protein because they also need to consume more total calories. Americans on average over consume protein (because they over consume all macronutrients) and this is what has given protein a “bad rap” in the past. It’s important to stay within the recommended ounce amount by one or two ounces (more or less). As the chart shows, men need more protein than women do, because they have more muscle mass and tend to weigh more.
Using the chart in the previous slide, find out how many ounces protein you should consume for your age and gender on a daily basis. Are you physically active? Increase your daily serving by an ounce or two depending on activity level. If you are very inactive due to an injury for example, do not over consume rather consider eating an ounce less than recommended. An easy way to ensure that you consume enough protein is to make sure that you include a protein item in each meal, and that you eat at least three meals daily. It can be difficult to get enough protein in if you are only consuming one meal each day. When shopping, read food labels and choose items high in protein for snacks and additions to meals, like cheese or canned beans. If you find yourself getting bored of the same old protein item day in and day out, switch up flavors/seasonings to keep meals interesting! Educate yourself by using MyPlate and other government run nutrition programs.
