PROTEIN-Part TwoNFSC 303 – Nutrition and Fitness

McCafferty

Protein RDA

Nitrogen Balance Studies:

N Balance =

Intake:

Output:

Example:

On the RDA table:

Males 19-24 years: (based on reference male 5’10” 160# )

Females 19-24 years: (based on reference female 5’5” 128#)

“Appropriate Body Weight”

Females: 100# for first 5’ of height, plus _______

__________________________________________

Males: 106# for first 5’ of height, plus _________

__________________________________________

(for those under 5’, subtract 2 lb. per inch under 5’)

Use appropriate body weight to calculate your

protein needs

Adjusted Calculation for “Obesity”

If your weight appropriate body weight > 130%,

AND the extra weight is not muscle mass

use adjusted calculation to figure protein needs[(ABW - RBW) X0.25] +RBW = adjusted weight

ABW =

RBW =

0.25 =

Example: Deb is 5’7” tall and weighs 185 pounds. She is lightly to moderately active. Calculate her protein needs.

Typical U.S. Intake

Typical Male:

Typical Female:

Older Americans may need

Do Athletes need more protein?

Do Athletes require protein supplements?

Protein Requirements for Exercisers/Athletes

Regular exerciser:No RDA for athletes, but recommended:Endurance Strength (resistance trained) Vegetarian:Controversial –

Protein sparing effect of adequate kcals

Example 1: Regular exerciserBeth cycles 4-5 hours per week. She’s 5’8” tall and weighs 145 pounds. Estimate her protein needs.

Example 2: Strength AthleteMike is a competitive body builder . He is 6’1” tall and weighs 205#. Estimate his protein needs.

Excessive Protein Intake>2.0g/kg?ASSOCIATED WITH:

No evidence to support kidney damage in healthy adults.

Vegetarianism

Affects protein intake because some or all animal foods are eliminated from the diet.

Why Do People Go Veggie?

Potential for improved health

Environmental Concerns

Scarce availability or high cost of meat

Concern over inhumane treatment of animals

Cultural or Religious Practices

Some combination of these

The Vegetarian Continuum

Vegetarian:

The Vegetarian Continuum

The Vegetarian Continuum

Other terms: Far vegetarian:

Pescovegetarian:

Semivegetarian:

Fruitarian:

But are there health benefits?Vegetarian diet is usually:

Vegetarians Are At Decreased Risk For:

Colon Cancer

Hypertension

Gallstones

Kidney Stones

Vegetarians also

drink less alcoholare less likely to smokeare less likely to use drugsexercise morelead a healthier lifestyle overall

Plants Do Provide Protein!Quick Review:

Proteins are built from amino acidsIn order for the body to build a protein, it

must have ALL the EAAs.If just one essential amino acid is missing,

protein cannot be synthesized, and all the other amino acids are deaminated.

But all protein sources are not created equal.

Complete Proteins

• meat, fish and poultry

• eggs

• dairy

“Incomplete” proteins

So, how does the body make protein from plant foods?

By combining “Complimentary Proteins”

Complimentary proteins: protein foods whose AAs compliment each other so that the EAAs missing from each are supplied by the other.

For Example:

So …

Even better:

Peanut-sesame seed snack mix

minestrone soup and salad topped with nuts

grain and nut cereal with soy milk

add cheese to bean and rice burrito

macaroni and cheese add hard-cooked egg to

salad drink a glass of milk

with the meal

A Quick Word About Soy Protein

Potential Nutritional Concerns With a Vegetarian Diet

Variety and Adequacy

The more restrictive the diet, the more

potential for nutritional inadequacy

Special attention to combining proteins:

Specific Nutrients of ConcernCalcium

Iron and Zinc

Vitamin B12

Vitamin D

Vegetarian SourcesCalcium

Iron

Vegetarian Sources

Vitamin B12

Vitamin D

Choose Wisely

Choose whole grainsChoose a variety of fruits and vegetablesChoose plenty of legumesCombine protein sources every dayWatch the junk food!

Fat, saturated fat, cholesterol, and empty calories