Protein Flashcards
Protein
An essential structural component of all living matter and is involved in almost every biological process in the human body
High Protein intakes are generally accompanied by…
High fat, Low fiber intake
Do people in the US get enough protein?
Nearly all people in the US get enough protein in their diets, most consume more than they need
- 15% of total calories in the average adult diet are supplied by protein
- About 70% of protein consumed by American diets come from meats, milk and other animal products
- Average intake in the US @ 98 grams
Protein RDA
Males: 56 grams
Females: 46 grams
Function of Protein
-Integral structural component of skeletal muscle, bone, connective tissue, organ, red blood cells hair, fingernails
make up thousand enzymes in the human body
-Major component of hormone such as insulin and human growth hormone
-Tissue maintenance and repair of organs and tissue damage due to illness/injury
-Protein serves as an energy source 4 calories per gram
(All protein in the body is continually being turned over/broken down and rebuilt )
Why is protein unlike carbohydrates or fat?
Unlike carbohydrates or fats because it contains nitrogen
In order for the body to use protein for energy it has to get rid of…
Nitrogen
Excretion of nitrogen requires water so high intake of protein increases water needs
Amino Acids
- 20 common amino acids that form proteins when linked together (every protein in the body is composed of a unique combo of amino acids linked together in chains)
- 9 of the 20 common amino acids are considered essential and 11 are nonessential
- All 20 amino acids are required to build and maintain protein tissue
- Amino acids can not be stored very long
Essential Amino Acids
- Histide
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Non-Essential Amino Acids
- Alanine
- Arginine
- Asparagine
- Cysteine
- Glutamic Acid
- Glutamine
- Glycine
- Proline
- Serine
- Tyrosine
Complete Proteins
Food sources of high quality protein (Contain all essential amino acids)
-Found in animal products: meats, milk, and eggs
-Diets consisting only of plant foods can provide an adequate amount of complete protein
(Variety of complementary protein sources must be eaten each day)
Incomplete Proteins
Proteins that are deficient in one or more essential amino acids
- Plants are incomplete
- Complementary plants sources can be combined to form a complete source of protein
Complementary Protein Foods
Can meet needs for essential amino acids by combining plant food to yield complete protein (Tofu and Rice, Corn and Lima Beans, Pea Soup and Bread)
Amino Acid Supplements
-High intake of amino acids may disrupt normal protein production by overwhelming cells with surplus of some amino acids and a relative deficit of others
-Neither essential amino acids nor protein supplements by themselves can increase muscle size and strength
-Current research has indicated that you may be able to enhance the buildup in muscle mass consume 20 grams of high quality protein after resistance
(older adults may need up to 40grams)
Protein Deficiency
Usually occurs in combination with a deficiency of calories and other nutrients
-Food sources of protein generally contain essential nutrients such as iron, zinc, b12, niacin so diets that have protein deficiencies usually cause a variety of other deficiencies
