protein Flashcards
protein contain
- carbon
- hydrogen
- oxygen
- nitrogen
BCAA
leucine
isoleucine
valin
conditionally essential amino acids
make them from EAA so if we are missing EAA then we cant make CEAA and it becomes essential
PKU
tyrosine becomes conditionally essential because you cant have phenyalanine
amine group contains
Nitrogen
de-amination
remove the nitrogen to use protein as energy or in gluconeogenesis
food sources of protein
all foods except oils
-meat
-dairy
-eggs
-legumes
-nuts
total protein
20-40 g per meal including snacks
PDCAAs
score between 0-0.1
-animal protein close to 1
PDCAA dependent on
protein density
EAA density
digestibility
protein density
amount of protein per gram of food
20-40 g for athletes
leucine
stimulates mTOR all by itself
-leucine - 2.5-3.0 g to stimulate mTOR
digestibility
plants are harder to digest because of fiber and decreases bioavailablity
complete proteins animal
meat dairy eggs
plant complete proteins
quinoa, soy
incomplete protein
protein from food sources that is inadequate in 1+ EAA
-usually from lysine or methionine
complimentary proteins
combing 2+ incomplete protein food source that together meet complete protein requirements
vegtarianism
dont eat meat eggs or dairy