Macronutrients - Protein Flashcards
What are complete proteins
Contain adequate amounts of all amino acids
What are examples of complete proteins
Eggs Meat Fish Dairy produce Poultry Soya Quinoa
What are examples of incomplete proteins
Cereals Grains Nuts Beans Lentils Seeds Veg
What are examples of how to combine incomplete proteins to form a complementary protein for vegetarians
Grains and pulses Vegetables and nuts Vegetables and seeds Grains and dairy Nuts and seeds Nuts and pulses Seeds and pulses
What are whole sources of protein and examples
Where protein is the main macronutrient
Pork Eggs Beef Tofu Fish (cod, kippers) Poultry Wild game Cottage Cheese
What are the three other types of protein categories
Structural - form the framework of many bodily components including collagen which is present in bone and connective tissue and keratin which is present in skin, muscle tissue, hair and nails.
Homeostatic - integral part of the synthesis of hormones, enzymes and blood cells. Regulate bodily functions and include insulin and adrenalin and infection-fighting white blood cells.
Fuel - not the preferred source of food but a viable source when glycogen levels start to run low and an alternative whenever it is required, EG, during periods of starvation or during long-duration endurance events.
Define Catabolism
The breaking down of larger structures into smaller once, specifically protein. As cells are broken down they are re-build using recycled and fresh amino acids.
For exercise-induced catabolism, muscle tissue is built up bigger and strong than previously however for age-related catabolism the repair process is eventually outpaced by the breakdown process and results in the ageing process.
Define Anabolism
The process of building within the body, EG, renewing skin cells or building muscle. This occurs during the rest and recovery stages and is characterised by tissue growth, repair and renewal. Anabolism will always follow Catabolism as long as there are sufficient amino acids available to fuel the process
What is the most well-known scale to determine protein quality
Biological Value (BV)
other options include
Net Protein Utilisation (NPU)
Protein Efficiency Ratio (PER)
Protein Digestibility Corrected Amino Acid Score (PDCAAS)
what is the American College of Sports Medicine’s (ACSM) recommendations for protein consumption
Scale - in grams per kilogram of bodyweight
Sedentary Adult - 0.8 Recreational adult exerciser - 0.8 - 1.5 Adult endurance athlete - 1.2 - 1.6 Growing teenage athlete - 1.5 - 2.0 Adult building muscle mass - 1.5 - 1.7 Adult estimated upper limit - 2.0
What is Protein
An organic compound that serves many functions within the body.
How many calories does Protein provide
four calories or 16.8 kilojoules of energy per gram.
What are peptides
Animal and plant amino acids are joined together to make peptides. These can vary in length and if the chain is long or complex enough it will form a protein. In order to do this, it must consist of 100 or more amino acids.
What are the different peptides
Two amino acids - Dipeptide
Three amino acids - Tripeptide
Four to nine amino acids - Oligopeptide
Ten or more - Polypeptide
How many amino acids are there? and how many are classed as essential?
20 in total. 9 essential.
11 are classed as non-essential or conditionally.
What are the 9 essential acids
Histidine Isoleucine* Leucine* Lysine Methionine Phenylalanine Threonine Tryptophan Valine*
- these are collectively called the branch chain amino acids and make up approx. 35% of amino acids found in muscle tissue.
What are the conditionally non-essential amino acids
Arginine Cystine Glutamine Glycine Proline Tyrosine
What are the non-essential amino acids
Alanine Asparagine Asparate Glutamate Serine
What’s the difference between essential and non-essential/conditional
Essential acids must be present in the food you eat while the other amino acids are synthesized by your liver providing that the essential amino acids are present within your diet. Some non-essential acids can be present in food and will spare the essential amino acids during consumption
What is Biological Value (BV)
the proportion of absorbed protein that is retained in the body for maintenance and/or growth.
What is Protein Efficient Ratio (PER)
Is the gain in body weight divided by the weight of the protein consumed
What is Net Protein Utilisation (NPU)
The proportion of protein intake that is retained (calculated as BV times digestibility)
What is Protein Digestibility Corrected Amino Acids Score (PDCAAS)
Based on the amino acids requirements of humans. A scoring of 1.0 indicates that it meets all the essential amino acid requirements of humans according to the Food Agriculture Organisation and World Health Organisation. However, it does not take into account surplus amino acids some proteins have that could compensate for lower levels in another protein.
