W5-L2: Protein Recommendations Flashcards
What are the daily protein requirements?
(for most people)
- The RDA for protein requirements in adults is 0.8 g/kg (minimum)
- Protein recommendations 10 – 35% of energy intake
- For majority of individuals 1g/kg is easiest to calculate
What are the daily protein requirements?
(for athletes)
- For majority of individuals 1g/kg body weight will suffice
- Athlete recommendations ~1.6g/kg body mass per day
What are the 3 Considerations
- total amount in a day
- protein source
- distribution
Protein Portion - 20g
Does Protein Quality Matter?
Yes, depends on:
- Bioavailability
- Amino Acid Profile
What is Bioavailability?
Refers to how much of the protein we consume is absorbed and utilized by the body
What is an Amino Acid Profile?
Different protein sources contain varying amounts of essential and nonessential amino acids
What is Complete protein source?
protein foods that contain all 9 essential amino acids
e.g. Animal-based proteins (meat, fish, eggs, dairy)
and some plant sources (quinoa, soy).
What is the DIAAS Content of Foods?
PLANT BASED PROTEIN AA CONTENT
What is complimentary plant proteins?
- Protein combinations at every meal is an outdated recommendation
- Recommendation is to have lots of plant based variety throughout the day
- Athletes / people with very limited diets may still benefit from planning their meals with combinations in mind
Does the TIMING of PROTEIN MATTER?
- It is easier to digest/absorb protein when eating an even distribution
- 0.25 - 0.30g of protein /k g B.W / per meal
What are some CONSIDERATIONS for
PLANT PROTEIN use?
- Many are not complete EAA sources (exceptions are soy and quinoa – but these still contain lower amounts versus animal sources) especially of leucine
- Slower absorption and less efficient digestion
- EAAs have less bioavailability as they contain competing nutrients e.g. phytates that effect absorption kinetics
- Not impossible to meet requirements but very likely to need more total protein
What is the Protein Recommendation for
Older adults (over 65years)?
Older adults (over 65years) 1 - 1.2g /kg per day
Summary of Protein Recommendations
- 1g /kg per day for most individuals
- Athletes need more (~1.6g / kg per day),
- Older adults (over 65years) 1 - 1.2g /kg per day
- Eat evenly spaced protein rich meals and snacks – especially breakfast (0.25-0.3g/kg per meal)
- Plant proteins can be incorporated with individual considerations
Can you have too much protein?
No evidence for damaging effects:
Current research shows no significant evidence linking high protein intakes (up to about 2 g/kg/d) with adverse health effects in healthy individuals.
Little evidence for very high intakes:
little research supporting the safety and efficacy of protein intakes exceeding 2 g/kg/d.
What are the concerns for having too much protein?
- Substitution/removal of carbohydrates and possibly fruits & vegetables
- Risk not meeting fibre RDA
- High red and processed meat consumption (>50g per day) is a concern for colorectal cancer risk
What is the role of protein in weight management?
- Caloric Density:
- 4 kcal per gram: Protein provides energy while being less calorie-dense than fats and comparable to carbs
- Satiating Nutrient:
- Promotes Fullness: High-protein foods enhance feelings of satiety, helping to reduce overall calorie intake & curb hunger.
- Muscle Maintenance:
- Supports Lean Muscle Mass: Adequate protein intake is crucial during caloric deficits, as it helps preserve muscle while promoting fat loss.
- Metabolic Benefits:
- Thermic Effect of Food: Protein has a higher thermic effect compared to fats and carbohydrates, meaning more calories are burned during digestion and metabolism.
NEED TO KNOW FOR QUIZ
