Protien Flashcards
essential amino acids, because your body can’t produce them and must get them from outside sources. They are:
Histidine, isoleucine, leucine, lysine, methionine , phenylalanine, threonine, tryptophan, valine
Complete proteins are those that contain all of these essential amino acids. All proteins are made up of amino acids, whether you are eating a chicken breast or a mung bean; its their amino acid profiles that are different.
Animal protein vs. Plant based protein
Because non-animal protein sources can be low in a few amino acids( like lysine, and methionine), they have gotten the reputation for being low in protein. While animal proteins contain the nine essential amino acids, and therefore considered complete proteins, plant proteins differ slightly. Plants have varying amino profiles. While some can be low in the essential amino’s, others are abundant. You can get everything you need from a plant-based diet. You need a diet with a very large variety of plant foods is a key to making up the deficit. When you combine grains, legumes, nuts, seeds, and veggies, these foods become complementary and provide all essential amino acid’s.
This doesn’t mean you have to pay attention to how you pair your food. Instead, focus on getting a variety of plant-based proteins every day and you will be covered
Histidine
Histidine produces a neurotransmitter called histamine which is “vital to immune response, digestion, sexual function, and sleep-wake cycles,” as well as being a critical component “for maintaining the myelin sheath, a protective barrier that surrounds your nerve cells.” Plant-based foods rich in histidine include rice, wheat, rye, beans, quinoa, “buckwheat, corn, cauliflower, mushrooms, potatoes, bamboo shoots, bananas, cantaloupe, and citrus fruits.”
Isoleucine and Leucine
Isoleucine and leucine are both important for the health of your muscles and blood sugar. Specifically, isoleucine is an integral part of muscle metabolism — it’s concentrated within muscle tissue — as well as immune function, hemoglobin production, and energy regulation, and leucine is “critical for protein synthesis and muscle repair,” plus it also “helps regulate blood sugar levels, stimulates wound healing and produces growth hormones.” Both of these amino acids are found in quinoa, buckwheat, soy, as well as small quantities in “lentils, black beans, and pinto beans,” which “provide just under 0.2 g of leucine and nearly 0.1 g of isoleucine per ounce.”
Lysine
Lysine, also called L-lysine, is important for “protein synthesis, hormone and enzyme production, and the absorption of calcium,” as well as “energy production, immune function and the production of collagen and elastin.” This amino acid is particularly rare in plant-based foods, yet it can be consumed via tofu and some green leafy veggies including spinach, kale, watercress, romaine lettuce, and swiss chard, as well as the complete proteins quinoa and buckwheat
Methionine
Methionine is essential for metabolism, detoxification, tissue growth “and the absorption of zinc and selenium, minerals that are vital to your health.” When it comes to methionine, too much may be unhealthy. This is where a plant-based diet shines! While you can consume small amounts of methionine through brazil nuts, oats, and sunflower seeds, (as well as buckwheat and quinoa) a plant-based diet generally delivers just enough to be healthy without overdoing it!
Phenylalanine
Phenylalanine “is a precursor for the neurotransmitters tyrosine, dopamine, epinephrine, and norepinephrine,” as well as playing an integral role “in the structure and function of proteins and enzymes and the production of other amino acids.” Phenylalanine is found primarily in nuts and legumes — for instance, five walnuts contain 540 mg and chickpeas, beans, and lentils contains around 400 mg per serving — as well as soybean flour and tofu and of course buckwheat and quinoa
Threonine
Threonine, similar to lysine, is a “principal part of structural proteins such as collagen and elastin, which are important components of the skin and connective tissue,” as well as playing a role in “fat metabolism and immune function.” Similarly to phenylalanine, threonine is found in soy products, — such as soya beans — nuts, — such as almonds, pistachios, and cashews — seeds, — such as pumpkin, chia, and flax — beans, — such as cranberry beans, yellow beans, and kidney beans — and lentils.
Tryptophan
Tryptophan maintains “proper nitrogen balance and is a precursor to serotonin, a neurotransmitter that regulates your appetite, sleep, and mood.” Even plant-based eaters are aware that turkey makes you sleepy due to tryptophan levels, but this essential amino acid is also found in plant-based foods. The best plant-based sources of tryptophan include pumpkin and sunflower seeds, cashews, walnuts, and almonds, peanuts, split peas, lentils, kidney beans, and black beans
Valine
Valine helps “stimulate muscle growth and regeneration and is involved in energy production.” Valine can be found in soya foods — roasted soybean products such as soy flour, natto, and tempeh — seeds — particularly, watermelon seeds, pumpkin seeds, flaxseeds and sunflower seeds — nuts — such as pistachio, cashews, and almonds — cooked mushrooms — particularly, portobello, white, oyster, and shiitake — whole grains — including kamut, teff, and wild rice — and a variety of beans and lentils.
Plant based foods that contain all 9 essential amino acids
Quinoa, buckwheat, soy, hemp, chia, chlorella, amaranth
Combining foods
You don't need to eat complementary proteins together at every meal. As long as you get a variety of proteins throughout the day, you'll get ample amounts of each amino acid. But if you do want to combine: Black beans and rice Pasta and peas Whole wheat bread and peanut butter Bean soup and crackers Roasted nuts, seeds, and peanuts Humus (chickpeas and tahini) Lentils and almonds
How much protein
10 to 15% protein are the healthiest. A safe calculation is as follows: your weight x 0.36 (add 10 g if you are pregnant)
Consuming an adequate amount of protein after a workout gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue.
It’s recommended that you consume 0.14–0.23 grams of protein per pound of body weight (0.3–0.5 grams/kg) very soon after a workout.
Athletes who are training intensely may benefit from increasing their protein intake above the level recommended for a sedentary person (i.e., 0.8 g · kg−1). An athlete training intensively in primarily endurance activities may benefit from consuming 1.2 to 1.4 g of protein per kilogram of body weight.
