Protein: The Key to Anabolic Happiness
Proteins
• These nutrients serve as structural building blocks and the “work horses” in body chemistry.
• They are only used as a source of energy when alternative sources are not adequately available - very inefficient conversion to glucose!
• Functions of Protein in the Body:
o Structural Components of Body (esp. Muscle, Bone).
o Enzymes (“workhorses” of body chemistry).
o Hormones (communication).
o Antibodies (immunity).
o Emergency source of energy.
o Help maintain body fluid balance.
• Made up of NITROGEN containing subunits called AMINO ACIDS.
• There are 20 total amino acids.
• 9 of the 20 amino acids are essential: Histidine, Isoleucine, Phenylalanine,Methionine, Leucine, Threonine, Valine, Lysine, and Tryptophan.
Protein Quality—Complete vs. Incomplete
• COMPLETE PROTEINS
o Contain all the essential amino acids in adequate amounts.
o Good sources include: Lean meat, boneless/skinless chicken breast, fresh fish, egg white, cheese, milk, soy.
• INCOMPLETE PROTEINS:
o Lacking in one or more of the essential amino acids.
o Least present essential amino acid (relatively) is the Limiting Factor in protein synthesis.
• Complimentary Proteins (need to mix & match to get correct quantities and balance).
• Examples:
o wheat bread/peanut butter
o beans/rice
Protein Selection Tips and Recommendations
• Select lean meats such as halibut, tilapia, boneless/skinless chicken breast (white meat), lean turkey breast, egg whites and whey protein. You can also occasionally eat LEAN Sirloin steak or any leaner cut of beef.
• Necessary for building lean muscle tissue.
• Protein provides 4 calories per gram.
• Protein needs vary based on activity levels; 0.8 grams per kg body weight in normal people and 1.2 – 2.2 grams per kg body weight in athletes.
• If on a high protein diet, it is essential to stay hydrated. Dehydration and increased protein intake can cause the kidneys to over work themselves.
• These nutrients serve as structural building blocks and the “work horses” in body chemistry.
• They are only used as a source of energy when alternative sources are not adequately available - very inefficient conversion to glucose!
• Functions of Protein in the Body:
o Structural Components of Body (esp. Muscle, Bone).
o Enzymes (“workhorses” of body chemistry).
o Hormones (communication).
o Antibodies (immunity).
o Emergency source of energy.
o Help maintain body fluid balance.
• Made up of NITROGEN containing subunits called AMINO ACIDS.
• There are 20 total amino acids.
• 9 of the 20 amino acids are essential: Histidine, Isoleucine, Phenylalanine,Methionine, Leucine, Threonine, Valine, Lysine, and Tryptophan.
Protein Quality—Complete vs. Incomplete
• COMPLETE PROTEINS
o Contain all the essential amino acids in adequate amounts.
o Good sources include: Lean meat, boneless/skinless chicken breast, fresh fish, egg white, cheese, milk, soy.
• INCOMPLETE PROTEINS:
o Lacking in one or more of the essential amino acids.
o Least present essential amino acid (relatively) is the Limiting Factor in protein synthesis.
• Complimentary Proteins (need to mix & match to get correct quantities and balance).
• Examples:
o wheat bread/peanut butter
o beans/rice
Protein Selection Tips and Recommendations
• Select lean meats such as halibut, tilapia, boneless/skinless chicken breast (white meat), lean turkey breast, egg whites and whey protein. You can also occasionally eat LEAN Sirloin steak or any leaner cut of beef.
• Necessary for building lean muscle tissue.
• Protein provides 4 calories per gram.
• Protein needs vary based on activity levels; 0.8 grams per kg body weight in normal people and 1.2 – 2.2 grams per kg body weight in athletes.
• If on a high protein diet, it is essential to stay hydrated. Dehydration and increased protein intake can cause the kidneys to over work themselves.
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