Protein

A Little Background Info

● Proteins are molecules made from one or more chains of amino acids. There are 20 types of amino acids.

● The arrangement of these chains of amino acids dictate the protein’s function.

● Functions of protein include the formation of antibodies, enzymes, messenger proteins, transport/storage, and structural proteins. ○ Structural proteins, on a large scale, enable the

body to move - muscles.

Timing is Everything

● Protein is absorbed through the small intestine. ● Only so much can be metabolized at one time, about 30

grams per sitting. ● Although protein contains as many calories per gram as

carbohydrates, it is an inefficient energy source. ● To successfully consume enough protein a day, it is

recommended to evenly space out intake. ● For example, if someone were to eat 50 grams of protein, it

would be more beneficial to ingest half prior to a workout, and then the rest after.

Best Food Sources

● Each protein containing food has a “Biological Value” score. This score measures protein quality.

● The scores for each food is based off of nitrogen retention vs. nitrogen taken in.

● Nitrogen is contained in amino acids, which make up proteins. ● Foods with higher scores have more complete amino acids, and

are high in grams of protein per serving size● Animal products are complete protein sources, however plant

products are not.

Different types of protein

Casein-most abundant milk protein, slow release

Whey-fastest digesting complete protein, ranks high in bv

Glutamine-heals muscles, prepares for next workout

Creatine-quick muscle growth,improved muscular endurance

Weight gainers

Meal replacement powders

Protein powders

Protein supplements

High calories, high carb high protein, this will give you mass, best for people stuck in a plateau(serious mass)

Lower in calories, way less carbs, more nutrients(slim fast)

Mainly whey, best in combinations, 5 g carbs, 100-150 calories, 25 g protein

Did you know?

-Protein powder can also be used in weight loss.-Could help lower your cholesterol, blood pressure, and body mass-Great for vegans/vegetarians-Too much can damage your liver

Protein in Athletes

● Protein is a vital part in an athletes diet● Used in recovery and building of muscles

that are broken down during exercise● Each athlete has different needs in amounts

of protein

Protein:Power Athletes

● Using Protein for gaining muscle● Examples: Track throwers, Football players,

Body Builders● Males: (70kg)

○ 84-119 g/day● Females:(55kg)

○ 66-94 g/day

Protein: Endurance Athletes

● Use protein more for fuel purposes● Examples: track runners, swimmers, and

bikers● Male: (70kg)

○ 84-98 g/day● Female: (55kg)

○ 66-77 g/day

Protein: Average Americans

● Average Americans with normal daily diets and exercise

● Male:(70kg)○ 56 g/day

● Females:(55kg) ○ 44 g/day

Protein Deficiencies

● When your body isn’t getting enough protein it begins to break down

● It will break down muscle to get protein needs

● Impairs your immune system● increase risk of injury● loss of weight/energy

Excess Protein

● Taking in too much protein can also be dangerous

● Kidney Damage● Excess stored as fat● Loss of water in body

○ dehydration during exercise● Liver Damage