proteins: an in depth discussion presented by: professor steven dion – salem state college sport,...

Proteins: An In Depth Discussion

Presented by: Presented by:

Professor Steven Dion – Salem State CollegeProfessor Steven Dion – Salem State College

Sport, Fitness & Leisure Studies Dept.Sport, Fitness & Leisure Studies Dept.

Proteins - Pro. Dion 2

Proteins Next to water it’s the most abundant Next to water it’s the most abundant

substance in body.substance in body. It aids in the transport of iron and oxygen It aids in the transport of iron and oxygen

to the body as well as: to the body as well as: aiding in the growth, maintenance and aiding in the growth, maintenance and

repair or all body tissuesrepair or all body tissues making of enzymes, hormones and making of enzymes, hormones and

antibodies, antibodies, helps fight infection.helps fight infection.


Classification of Proteins / Amino Acids

Peptides - link amino acids together to take on Peptides - link amino acids together to take on different formsdifferent forms

Dipeptide - 2 joined amino acidsDipeptide - 2 joined amino acids Tripeptide - 3 joined amino acidsTripeptide - 3 joined amino acids Polypeptide - up to 100 amino acidsPolypeptide - up to 100 amino acids Protein - combining more that 100 amino acids Protein - combining more that 100 amino acids

combinedcombined

A single cell can contain thousands of different A single cell can contain thousands of different protein molecules. The body has over 50,000 protein molecules. The body has over 50,000 different protein-containing compounds.different protein-containing compounds.


Other Purposes: Blood plasma, visceral tissue, and muscle = 3 major Blood plasma, visceral tissue, and muscle = 3 major

sources of body protein.sources of body protein. There is not storage of unused protein - all the There is not storage of unused protein - all the

protein in the body is being used for something - no protein in the body is being used for something - no true “reservoir.”true “reservoir.”

Body protein makes up 12 - 15 % if body mass - but Body protein makes up 12 - 15 % if body mass - but the protein content of different cells varies. For the protein content of different cells varies. For example:example: The brain cell consists of 10%, a white blood cell The brain cell consists of 10%, a white blood cell

and muscle cell have up to 20% protein.and muscle cell have up to 20% protein. Skeletal muscle makes up about 65% of the Skeletal muscle makes up about 65% of the

bodies protein - but can increase with lifting.bodies protein - but can increase with lifting.


Amino Acids They are the building blocks for synthesizing tissues: They are the building blocks for synthesizing tissues:

(approx. 20-22 amino acids)(approx. 20-22 amino acids) AA’s: activate vitamins key role in metabolic and AA’s: activate vitamins key role in metabolic and

physiologic functions.physiologic functions. Anabolism:Anabolism: tissue building process - accounts for 1/3 tissue building process - accounts for 1/3

of bodies intake of protein per day during rapid growth of bodies intake of protein per day during rapid growth in infancy and childhood. in infancy and childhood.

As we slow down growing - so does the amount of As we slow down growing - so does the amount of protein the body sets aside for anabolism.protein the body sets aside for anabolism.

Once you have reached full growth - there is a continual Once you have reached full growth - there is a continual turnover of protein tissue.turnover of protein tissue.

AA’s / proteins make up the collagen which give AA’s / proteins make up the collagen which give structure to our hair, teeth, nails, skin, bones, and structure to our hair, teeth, nails, skin, bones, and ligaments.ligaments.


Other Properties & Roles

Globular Proteins:Globular Proteins: - make up over 2000 enzymes - make up over 2000 enzymes that speed up chemical reactions and regulate the that speed up chemical reactions and regulate the catabolism (break down) of fats, carbs, and catabolism (break down) of fats, carbs, and proteins for energy release. proteins for energy release.

Proteins assist in Proteins assist in regulating acid-base qualityregulating acid-base quality of of the body fluids - the body fluids -

BufferingBuffering neutralizes excess acid metabolism neutralizes excess acid metabolism formed during vigorous exercise. formed during vigorous exercise.


Amino Acids The body can not synthesize 8 amino acids The body can not synthesize 8 amino acids

(nine in children and some older adults)(nine in children and some older adults) Those 8/9 are called Those 8/9 are called essential amino essential amino

acids:acids: so you need to get them from so you need to get them from external nutrients. external nutrients.

The 8 include: The 8 include: isoleucine, leucine, lysine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, methionine, phenylalanine, threonine, tryptophan and valine.tryptophan and valine.

Infants can not synthesizeInfants can not synthesize histidine histidine and have and have difficulty with difficulty with arginine.arginine.


Amino Acids The body manufactures the remaining 9The body manufactures the remaining 9

Those 9 are called Those 9 are called nonessential amino acids.nonessential amino acids. Nonessential means our body synthesizes them Nonessential means our body synthesizes them

within the body, not that they are not importantwithin the body, not that they are not important The source of the amino acids doesn't matter - just The source of the amino acids doesn't matter - just

as long as the body gets the AA’s whether it’s as long as the body gets the AA’s whether it’s from plants or animals.from plants or animals.

Ideally coming from a nutrient rich, healthy food Ideally coming from a nutrient rich, healthy food source.source.


Proteins Major Categories Complete proteins or higher quality Complete proteins or higher quality

proteinsproteins - come from foods containing all of - come from foods containing all of the essential amino acids in the quantity and the essential amino acids in the quantity and correct ratio to maintain nitrogen balance and correct ratio to maintain nitrogen balance and allow for tissue growth and repair.allow for tissue growth and repair.

Incomplete proteins or lower quality Incomplete proteins or lower quality proteinsproteins - lack ore or more of the essential - lack ore or more of the essential amino acid. Incomplete protein diets will amino acid. Incomplete protein diets will eventually lead to protein malnutrition. eventually lead to protein malnutrition.


Protein Sources Complete proteinsComplete proteins sources include: sources include:

eggs, milk, meat, fish, and poultry. (pg. 31 eggs, milk, meat, fish, and poultry. (pg. 31 chart – rating scale)chart – rating scale)

Eggs provide the optimal mixture of essential Eggs provide the optimal mixture of essential AA’s.AA’s.

Ideally choose egg whites and egg white protein Ideally choose egg whites and egg white protein shakes over whey/Casine powder shake.shakes over whey/Casine powder shake.

ComplementaryComplementary sources of incomplete / low sources of incomplete / low quality proteins to create a complete protein meal:quality proteins to create a complete protein meal: You can combine incomplete proteins to create You can combine incomplete proteins to create

a complete protein meal. a complete protein meal. For example: rice and beans, rice and lentils, For example: rice and beans, rice and lentils,

tortillas and beans, and rice and peastortillas and beans, and rice and peas


Recommended Dietary Intake: AnAn intake greater than 3 times the intake greater than 3 times the

recommended level does not enhance work recommended level does not enhance work capacity during intensive training. capacity during intensive training. (so 12-(so 12-15% of total cals)15% of total cals)

Excessive dietary protein becomes used for Excessive dietary protein becomes used for energy or recycled as components of other energy or recycled as components of other molecules including stored fat in molecules including stored fat in subcutaneous (adipose) deposits. subcutaneous (adipose) deposits.


In Addition Consumption:Consumption: Consume Consume .83 – 1 gram per kg. .83 – 1 gram per kg.

For example: a 90 kg male should For example: a 90 kg male should consume approximately 75 grams of consume approximately 75 grams of protein per day.protein per day.

Infants and growing children should Infants and growing children should consume 2 – 4 grams per kg. consume 2 – 4 grams per kg.

If you are pregnant: Increase by 20 grams If you are pregnant: Increase by 20 grams and if you are nursing increase by 10 and if you are nursing increase by 10 grams.grams.


Protein Metabolism In well nourished individuals - protein breakdown In well nourished individuals - protein breakdown

contributes about 2-5% of the body’s total energy contributes about 2-5% of the body’s total energy requirements.requirements.

Catabolism: Catabolism: protein breakdownprotein breakdown 1. Body breaks nutrients into its amino acid 1. Body breaks nutrients into its amino acid

components.components. 2. The amino acids go through the liver = 2. The amino acids go through the liver =

deanimationdeanimation 3. 3. DeanimationDeanimation causes AA’s to lose a nitrogen - causes AA’s to lose a nitrogen -

creating urea (urine)creating urea (urine) 4. The new AA is free to produce carbs or fat or 4. The new AA is free to produce carbs or fat or

metabolize directly for energy.metabolize directly for energy.


Key Terms AnabolismAnabolism – tissue building process – tissue building process CatabolismCatabolism – tissue breakdown process – tissue breakdown process Deanimation Deanimation – the removal of the amino – the removal of the amino

(nitrogen) from the amino acid – thus creating (nitrogen) from the amino acid – thus creating urea. urea. The remaining deaminated carbon The remaining deaminated carbon

compound can be used to form carbs or fat compound can be used to form carbs or fat to produce energy.to produce energy.

Excessive urea production requires Excessive urea production requires increased fluid loss – because urea must be increased fluid loss – because urea must be diluted.diluted.


Key Terms Continued

TransaminationTransamination – the passing of nitrogen of an – the passing of nitrogen of an amino group form one compound to another amino group form one compound to another

Positive nitrogen balancePositive nitrogen balance – nitrogen (protein) – nitrogen (protein) intake exceeds nitrogen excretion. (children, intake exceeds nitrogen excretion. (children, pregnancy & illness)pregnancy & illness)

Negative nitrogen balanceNegative nitrogen balance – greater nitrogen – greater nitrogen output compared to intake. Energy has become a output compared to intake. Energy has become a fuel source.(heavy exercises, fasting, starvation fuel source.(heavy exercises, fasting, starvation diets)diets)


Cautionary Note When catabolization occurs, When catabolization occurs, ammoniaammonia is a is a

byproduct of the process. This increases the amount byproduct of the process. This increases the amount of urea produced.of urea produced.

High levels of urea production can lead to High levels of urea production can lead to dehydration and calcium loss since urea needs to dehydration and calcium loss since urea needs to leave the body with water and it needs to be leave the body with water and it needs to be matched with calcium to do so. (Osteo… what?)matched with calcium to do so. (Osteo… what?)

There is no advantage of consuming more protein - There is no advantage of consuming more protein - (except in times of growth and if you have poor / (except in times of growth and if you have poor / malnourished diet)malnourished diet)

These problems have been shown in individuals These problems have been shown in individuals taking 3 - 4 grams per body wt.taking 3 - 4 grams per body wt.


Info to Consider The type or amount of protein or proteins The type or amount of protein or proteins

needed depends on your type of activity needed depends on your type of activity levels / exercises.levels / exercises.

A certain type of protein is made inside the A certain type of protein is made inside the muscle nuclei depending on its use - either muscle nuclei depending on its use - either aerobic or anaerobic protein synthesis.aerobic or anaerobic protein synthesis.

Athletes retain more protein and use more Athletes retain more protein and use more protein for energy sources than non-athletes. protein for energy sources than non-athletes. (pg. 337)(pg. 337)


Gender and Protein

Naturally men have a higher metabolism Naturally men have a higher metabolism than most women because of their larger than most women because of their larger physical size, bone structure, muscle mass physical size, bone structure, muscle mass & larger brain size.& larger brain size.

Women who have gone through Women who have gone through menopause, may need to pay attention to menopause, may need to pay attention to protein intake and increase calcium to assist protein intake and increase calcium to assist in the prevention of osteoporosis - in the prevention of osteoporosis -


Vegetarianism Vegan Vegan - no animal products- no animal products Lacto-vegetarianLacto-vegetarian - eats only dairy products - eats only dairy products

- avoid all flesh products- avoid all flesh products Ovo-vegetarianOvo-vegetarian – eats only eggs – eats only eggs Ovolacto-vegetarianOvolacto-vegetarian - eats eggs and dairy - eats eggs and dairy Pesco-vegetarianPesco-vegetarian - eats fish, dairy, eggs, no - eats fish, dairy, eggs, no

red meat, poultry & porkred meat, poultry & pork Semi-vegetariansSemi-vegetarians - eat fish chicken, dairy, - eat fish chicken, dairy,

and eggs, but no red meat & porkand eggs, but no red meat & pork


Benefits of the Vegetarian Diet

Lowers LDL cholesterol levels without Lowers LDL cholesterol levels without having an effect on HDL levelshaving an effect on HDL levels

Typically less fat and healthier body Typically less fat and healthier body Less possible toxins in foodLess possible toxins in food Reduced risk of colon, heart, breast cancerReduced risk of colon, heart, breast cancer


Drawbacks of a Vegetarian Diet Difficult to have a lot of variety - more difficult to Difficult to have a lot of variety - more difficult to

prepare yummy foods dishesprepare yummy foods dishes Can be expensiveCan be expensive In the US less education on creative and healthy In the US less education on creative and healthy

cookingcooking Lack of knowledge can lead to deficienciesLack of knowledge can lead to deficiencies Possible deficiencies in B2 (riboflavin) and B12, and D. Possible deficiencies in B2 (riboflavin) and B12, and D.

B2 is found in meats and eggs, dairy - but broccoli, B2 is found in meats and eggs, dairy - but broccoli, almonds, asparagusalmonds, asparagus

B12 and D are found only in dairy products: but B12 is B12 and D are found only in dairy products: but B12 is made by body and D can be synthesized with sunlight, made by body and D can be synthesized with sunlight, or soy milk.or soy milk.

proteins: an in depth discussion presented by: professor steven dion – salem state college sport,...

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