Protein The body’s building blocks
Mar 27, 2015
Protein The body’s building blocks
Protein has multiple Protein has multiple functionsfunctions
Build and repair body tissueMaintain cell growthEnergy
How often do we need How often do we need Protein?Protein?Daily!The body does not
produce protein. You must eat it.
Every night your body uses protein to repair body tissue.
Excess protein is converted to fat tissue.
Not enough fats or carbs?Not enough fats or carbs?
If your body doesn’t have enough carbohydrates or fat…it will burn protein.
SO…protein can be used as a source of energy, it can take the place of carbs and fat if needed.
BUT…It breaks down muscles and protein into glucose to use for energy thus deteriorating muscles.
Protein needs influenced Protein needs influenced bybyAgeBody SizeQuality of the proteinsPhysical state of the person
The best sources of The best sources of proteinproteinCome from animalsMilkEggsFishPoultryRed Meat
5 ½ ounces per day or 2-3 “servings”4 calories per gram of protein
Proteins are made of Proteins are made of Amino Amino AcidsAcids
Building Blocks from which new proteins are made.
There are 22 different amino acids
9 are essential for good health.
A Complete ProteinA Complete Protein
Any food that has all 9 essential amino acids.
All animal proteins are complete proteins.
Exceptions: soy bean
Incomplete Proteins Incomplete Proteins Lack 1 or more
essential amino acidsComes from plantsCan be made complete
when combined with other incomplete proteins.
Sources: NutsLegumes (dried
beans), Grains and Cereals
SO…..SO….. Knowing what you now know about Knowing what you now know about proteins, why would it be important to eat a proteins, why would it be important to eat a variety of foods that contain proteins? variety of foods that contain proteins?
Variety can make protein complete◦ Combine plant and animal food◦ Combining plant protein from variety of
cereals and grains
Incomplete Combinations Incomplete Combinations
Peanut butter + wheat bread
Cereal + milk
Mac + cheese
If you don’t use all the incomplete proteins they are either eliminated or converted to fat.
““Sparing” Sparing” == Extending Extending ProteinsProteins
Combining plant protein with animal protein or carbs◦ Examples
Chicken and Rice Chili con carne Tuna Noodle
Casserole
VegetarianVegetarianEats foods from plant sources,
and some animal products.Eggs or Milk or Cheese and
Plants
VeganVeganEat foods only from plant sources
vegetable oilsoyplants
Where is the Protein?
Insufficient ProteinInsufficient ProteinLower resistance to
diseaseTirednessWeight lossStunt growthNot common in U.S.