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PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty
37
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Page 1: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

PROTEIN-Part TwoNFSC 303 – Nutrition and Fitness

McCafferty

Page 2: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

Protein RDA

Nitrogen Balance Studies:

N Balance =

Intake:

Output:

Page 3: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.
Page 4: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

Example:

Page 5: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

On the RDA table:

Males 19-24 years: (based on reference male 5’10” 160# )

Females 19-24 years: (based on reference female 5’5” 128#)

Page 6: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

“Appropriate Body Weight”

Females: 100# for first 5’ of height, plus _______

__________________________________________

Males: 106# for first 5’ of height, plus _________

__________________________________________

(for those under 5’, subtract 2 lb. per inch under 5’)

Use appropriate body weight to calculate your

protein needs

Page 7: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

Adjusted Calculation for “Obesity”

If your weight appropriate body weight > 130%,

AND the extra weight is not muscle mass

use adjusted calculation to figure protein needs[(ABW - RBW) X0.25] +RBW = adjusted weight

ABW =

RBW =

0.25 =

Page 8: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

Example: Deb is 5’7” tall and weighs 185 pounds. She is lightly to moderately active. Calculate her protein needs.

Page 9: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.
Page 10: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

Typical U.S. Intake

Typical Male:

Typical Female:

Older Americans may need

Do Athletes need more protein?

Do Athletes require protein supplements?

Page 11: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

Protein Requirements for Exercisers/Athletes

Regular exerciser:No RDA for athletes, but recommended:Endurance Strength (resistance trained) Vegetarian:Controversial –

Protein sparing effect of adequate kcals

Page 12: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

Example 1: Regular exerciserBeth cycles 4-5 hours per week. She’s 5’8” tall and weighs 145 pounds. Estimate her protein needs.

Page 13: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

Example 2: Strength AthleteMike is a competitive body builder . He is 6’1” tall and weighs 205#. Estimate his protein needs.

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Excessive Protein Intake>2.0g/kg?ASSOCIATED WITH:

No evidence to support kidney damage in healthy adults.

Page 15: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

Vegetarianism

Affects protein intake because some or all animal foods are eliminated from the diet.

Page 16: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

Why Do People Go Veggie?

Potential for improved health

Environmental Concerns

Scarce availability or high cost of meat

Concern over inhumane treatment of animals

Cultural or Religious Practices

Some combination of these

Page 17: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

The Vegetarian Continuum

Vegetarian:

Page 18: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

The Vegetarian Continuum

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The Vegetarian Continuum

Other terms: Far vegetarian:

Pescovegetarian:

Semivegetarian:

Fruitarian:

Page 20: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

But are there health benefits?Vegetarian diet is usually:

Page 21: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

Vegetarians Are At Decreased Risk For:

Colon Cancer

Hypertension

Gallstones

Kidney Stones

Page 22: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

Vegetarians also

drink less alcoholare less likely to smokeare less likely to use drugsexercise morelead a healthier lifestyle overall

Page 23: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

Plants Do Provide Protein!Quick Review:

Proteins are built from amino acidsIn order for the body to build a protein, it

must have ALL the EAAs.If just one essential amino acid is missing,

protein cannot be synthesized, and all the other amino acids are deaminated.

Page 24: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

But all protein sources are not created equal.

Complete Proteins

• meat, fish and poultry

• eggs

• dairy

Page 25: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

“Incomplete” proteins

Page 26: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

So, how does the body make protein from plant foods?

By combining “Complimentary Proteins”

Complimentary proteins: protein foods whose AAs compliment each other so that the EAAs missing from each are supplied by the other.

Page 27: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

For Example:

Page 28: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

So …

Page 29: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

Even better:

Peanut-sesame seed snack mix

minestrone soup and salad topped with nuts

grain and nut cereal with soy milk

add cheese to bean and rice burrito

macaroni and cheese add hard-cooked egg to

salad drink a glass of milk

with the meal

Page 30: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.
Page 31: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

A Quick Word About Soy Protein

Page 32: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

Potential Nutritional Concerns With a Vegetarian Diet

Variety and Adequacy

The more restrictive the diet, the more

potential for nutritional inadequacy

Special attention to combining proteins:

Page 33: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

Specific Nutrients of ConcernCalcium

Iron and Zinc

Vitamin B12

Vitamin D

Page 34: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

Vegetarian SourcesCalcium

Iron

Page 35: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

Vegetarian Sources

Vitamin B12

Vitamin D

Page 36: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.

Choose Wisely

Choose whole grainsChoose a variety of fruits and vegetablesChoose plenty of legumesCombine protein sources every dayWatch the junk food!

Fat, saturated fat, cholesterol, and empty calories

Page 37: PROTEIN-Part Two NFSC 303 – Nutrition and Fitness McCafferty.