PROTEIN-Part Two NFSC 303

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PROTEIN-Part TwoNFSC 303 Nutrition and
FitnessMcCafferty
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Protein RDA

• Nitrogen Balance Studies
• N Balance
• Intake
• Output

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Example
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On the RDA table

• Males 19-24 years
• (based on reference male 510 160 )
• Females 19-24 years
• (based on reference female 55 128)

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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

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Adjusted Calculation for Obesity

• If your weight ? appropriate body weight gt 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

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Example Deb is 57 tall and weighs 185 pounds.
She is lightly to moderately active. Calculate
her protein needs.
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Typical U.S. Intake

• Typical Male
• Typical Female
• Older Americans may need
• Do Athletes need more protein?
• Do Athletes require protein supplements?

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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

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Example 1 Regular exerciserBeth cycles 4-5
hours per week. Shes 58 tall and weighs 145
pounds. Estimate her protein needs.
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Example 2 Strength AthleteMike is a
competitive body builder . He is 61 tall and
weighs 205. Estimate his protein needs.
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Excessive Protein Intake

• gt2.0g/kg?
• ASSOCIATED WITH
• No evidence to support kidney damage in healthy
  adults.

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Vegetarianism

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

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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

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The Vegetarian Continuum

• Vegetarian

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The Vegetarian Continuum

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The Vegetarian Continuum

• Other terms
• Far vegetarian
• Pescovegetarian
• Semivegetarian
• Fruitarian

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But are there health benefits?

• Vegetarian diet is usually

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Vegetarians Are At Decreased Risk For

• Colon Cancer
• Hypertension
• Gallstones
• Kidney Stones

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Vegetarians also

• drink less alcohol
• are less likely to smoke
• are less likely to use drugs
• exercise more
• lead a healthier lifestyle overall

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Plants Do Provide Protein!Quick Review

• Proteins are built from amino acids
• In 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.

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But all protein sources are not created equal.

• Complete Proteins
• meat, fish and poultry
• eggs
• dairy

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• Incomplete proteins

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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.

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For Example

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So

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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

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A Quick Word About Soy Protein

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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

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Specific Nutrients of Concern

• Calcium
• Iron and Zinc
• Vitamin B12
• Vitamin D

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Vegetarian Sources

• Calcium
• Iron

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Vegetarian Sources

• Vitamin B12
• Vitamin D

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Choose Wisely

• Choose whole grains
• Choose a variety of fruits and vegetables
• Choose plenty of legumes
• Combine protein sources every day
• Watch the junk food!
• Fat, saturated fat, cholesterol, and empty
  calories

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