cia protein june 2014 - gardner - to share · the recommended dietary allowance (rda) is an...
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Protein 101
Outline Ø Standard Recommendations
Ø Minimum / Optimal / Maximum – CONFUSION?
Ø Quality
Ø Impact of Shifting from Animal to Plant-Based Proteins
Dietary Reference Intakes (DRI)
Dietary Guidelines for Americans
PROTEIN: Estimated Average Requirement (EAR)
Age Group 7-12 months
1-3 years
4-8 years
9-13 years
14-18 years
>18 years
Girls/Women 1.0
0.87
0.76
0.76
0.71
0.66
Grams / kg body weight
Boys/Men 1.0
0.87
0.76
0.76
0.73
0.66
PROTEIN: Estimated Average Requirement (EAR)
Weight (lbs) 100
150
200
250
0.66 Grams / kg body weight
EAR 30 g
45 g
60 g
75 g
> 18 years
Distribution of Requirement
Protein Requirement
25 grams/day
54 grams/day
Recommended Daily Allowance (RDA) Population Approach: Add 2 Standard deviations to EAR
Protein Requirement
25 grams/day
54 grams/day
PROTEIN: Recommended Daily Allowance (RDA)
Age Group 7-12 months
1-3 years
4-8 years
9-13 years
14-18 years
>18 years
Girls/Women 1.2
1.05
0.95
0.95
0.85
0.80
Grams / kg body weight
Boys/Men 1.2
1.05
0.95
0.95
0.85
0.80
PROTEIN: Recommended Daily Allowance (RDA)
Weight (lbs) 100
150
200
250
0.8 Grams / kg body weight
RDA 36 g
55 g
73 g
91 g
> 18 years
Recommended vs. Actual Intake in U.S.
RDA for protein for adults >18 years
Women: 46 g/day
Men: 58 g/day Daily estimated intake of protein by Americans
111 g/day 85% from animal sources
Does not account for the cumulative amounts of protein from minor protein sources (e.g., potatoes, vegetables)
The data are from 2006, based on data published in 2011, and accessed April 28, 2014. (http://www.ers.usda.gov/data-products/food-availability-%28per-capita%29-data-system/.aspx#.U168mlfiiSp)
https://fnic.nal.usda.gov/food-composition/usda-nutrient-data-laboratory)
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300 gr
ams
PROTEIN Intake – Stanford Students Range: 39-263 grams
Mean (+/- SD) = 99 +/- 39 grams
RDA for men ~55 grams
RDA for women ~45 grams Average requirement??
0
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0 1000 2000 3000 4000
Protein (grams)
Kcals
Likely under-reporting average intake for typical
day, unless actively losing weight
Class Exercise: Protein and Energy (Kcal) intake
PROTEIN Intake – Stanford Med Students
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0 1000 2000 3000 4000
Protein (grams)
Kcals
RDA EAR
Class Exercise: Protein and Energy (Kcal) intake
PROTEIN Intake – Stanford Med Students
Class Exercise: Protein and Energy (Kcal) intake
0%
5%
10%
15%
20%
25%
30%
35%
40%
0 500 1000 1500 2000 2500 3000 3500 4000
% P
rote
in
Kcal
10- 25%
PROTEIN Intake – Stanford Med Students
Outline Ø Standard Recommendations
Ø Minimum / Optimal / Maximum – CONFUSION?
Ø Protein Quality
Ø Impact of Shifting from Animal to Plant-Based Proteins
JAMA, June 25, 2008—Vol 299, No. 24 pp 2891-2893
The recommended dietary allowance (RDA) is an estimate of the minimum daily average dietary intake level that meets the nutrient requirements of nearly all (97 to 98 percent) healthy individuals. …the minimum protein intake necessary to avoid a progressive loss of lean body mass as reflected by nitrogen balance.
Acceptable macronutrient distribution ranges (AMDR)
Percentages of daily calories from carbohydrate, fat and protein sufficient to provide adequate total energy intake and nutrients while reducing the risk of chronic disease.
10-35% Protein 45-65% Carbohydrate
20-35% Fat IOM – Dietary Reference Intakes
Acceptable macronutrient distribution ranges (AMDR)
Percentages of daily calories from carbohydrate, fat and protein sufficient to provide adequate total energy intake and nutrients while reducing the risk of chronic disease.
10-35% Protein
IOM – Dietary Reference Intakes
10% of a typical caloric intake translates to 0.95 g/kg/d and 35% of energy intake translates to 3.3 g/kg/d.
Athletes and active individuals may benefit from protein intakes of 1.2 to 1.7 g/kg/d, an amount higher than the recommended daily allowance of 0.8 g/kg/d.
Hea
lth (%
)
OPTIMAL intake is typically a wide range
Bounded by marginal deficiency and toxicity
Outline Ø Standard Recommendations
Ø Minimum / Optimal / Maximum – CONFUSION?
Ø Protein Quality Ø Impact of Shifting from Animal to Plant-Based Proteins
Amino Acids Essential
Histidine Isoleucine Leucine Lysine
Methionine Phenylalanine
Threonine Tryptophan
Valine
Nonessential Alanine Arginine
Asparagine Aspartic acid
Cysteine Glutamic acid
Glutamine Glycine Proline Serine
Tyrosine
Insulin: ~50 amino acids
Lipoprotein lipase (LPL): ~450 amino acids
Hemoglobin: ~600 amino acids
Thyroglobulin: ~2,700 amino acids
Titin: largest known protein ~34,350 amino acids
How Many Amino Acids?
Food Proteins: Quality, Use, and Need Protein Quality
Limiting Amino Acid
The essential amino acid that is present in dietary protein in the lowest amount proportional to its requirement
Just as each letter that is part of a word must be present when forming that word, each amino acid that is part of a
protein must be present when building that protein.
0.0 1.0 2.0 3.0 4.0 5.0 6.0
His
Is
o Le
u Ly
s M
et
Phe
Thr
Trp
Val
Ala
A
rg
Asp
/ine
Cys
G
lut/i
ne
Gly
Pr
o Se
r Ty
r
gram
s
Essential Non-Essential
7-fold difference
10-fold difference
Amino Acid Distribution (per 40 grams protein): EGG
His
Is
o Le
u Ly
s M
et
Phe
Thr
Trp
Val
Ala
A
rg
Asp
/ine
Cys
G
lut/i
ne
Gly
Pr
o Se
r Ty
r
gram
s
Essential Non-Essential
Amino Acid Distribution (per 40 grams protein)
0.0 1.0 2.0 3.0 4.0 5.0 6.0 7.0 8.0 9.0
Whole Egg White Rice
Limiting amino
acid
His
Is
o Le
u Ly
s M
et
Phe
Thr
Trp
Val
Ala
A
rg
Asp
/ine
Cys
G
lut/i
ne
Gly
Pr
o Se
r Ty
r
gram
s
Essential Non-Essential
Amino Acid Distribution (per 40 grams protein)
Whole Egg Pinto Beans
0.0 1.0 2.0 3.0 4.0 5.0 6.0
Limiting amino
acid
His
Is
o Le
u Ly
s M
et
Phe
Thr
Trp
Val
Ala
A
rg
Asp
/ine
Cys
G
lut/i
ne
Gly
Pr
o Se
r Ty
r
gram
s
Essential Non-Essential
Amino Acid Distribution (per 40 grams protein)
Whole Egg Beans and Rice
0.0 1.0 2.0 3.0 4.0 5.0 6.0 7.0
Limiting amino
acid
Outline Ø Standard Recommendations
Ø Minimum / Optimal / Maximum – CONFUSION?
Ø Protein Quality
Ø Impact of Shifting from Animal to Plant-Based Proteins
…the source of protein (90 percent animal, 90 percent vegetable, or mixed) did not significantly affect the median nitrogen requirement, slope, or intercept.
It should be noted that almost all of the studies included as 90 percent vegetable were based on complementary proteins.
Food Proteins: Quality, Use, and Need
“Concern about the quality of individual food proteins is of only theoretical interest in settings where food is abundant. Most people in the US and Canada eat a variety of nutritious foods to meet their energy needs – not just say, cookies, potato chips or alcoholic beverages. They would find it next to impossible not to meet their protein requirements, even if they were to eat no meat, fish, poultry, eggs, cheese or soy products.”
Sizer and Whitney, Nutrition Concepts and Controversies
Breakfast 1 c Steel cut oats
¼ c Unswtnd soy milk ⅓ c Walnuts ¾ c Mango
⅓ c Unswtnd soy milk 4 oz coffee
Snack ¼ c Trail Mix
Lunch SALAD – Mixed lettuce, edamame, pinto beans, garbanzo beans, tofu, carrots, jicama, sunflower seeds,
beets, potatoes, slivered almonds, olive oil, balsamic vinegar
One of my vegan days Snack
Apple 1 oz Dark Chocolate
12 oz Soy chai
Dinner 2 c Gypsy Soup (Sweet potatoes,
chickpeas, veggies, turmeric) 1/8 c Cashews
1 slice Whole grain bread 6 spears Asparagus
Snack 1 oz Dark Chocolate ⅓ c Unswtnd soy milk
4 oz coffee
Item 2 c Gypsy Soup 1.75 c Soy milk
2 Tblsp Edamame ¼ c Trail Mix 1/3 c Walnuts
1 c Steel cut oats 2 Tblsp Pinto beans
2 Tblsp Garbanzo beans 1 slice Whole grain bread 2 Tblsp Slivered almonds
2 oz Dark Chocolate
1/8 c Cashews 6 spears Asparagus
1 Tblsp Sunflower Seeds 3 c Mixed greens
1/16 c tofu
Mango, apple, beets potato, chai tea, carrots, jicama,
balsamic vinegar, olive oil
One of my vegan days Kcal 431 120 63
175 190 202 61 67 70 78
340 95 20 52 25 12
488
Protein (g) 13 12 5.6 5.2 4.4 7.0 3.9 3.6 3.6 2.9
4.4 2.7 2.2 1.8 1.8 1.3
3
Subtotal
61 g
14 g
61 + 14 + 3 = 78 g (~2,525 Kcal)
Protein Use
Protein
1. Functional
2. Carbohydrate (for immediate need, or conversion to glycogen)
3. Fat (conversion for energy storage)
Nitrogen
No Storage
NH3 (Ammonia)
Take Home Points Ø Standard Recommendations
Ø Minimum / Optimal / Maximum – CONFUSION? Ø Quality Ø Impact of Shifting from Animal to Plant-Based Proteins
Americans (justifiably) confused about HOW MUCH protein they need, and from WHAT SOURCES to get it
In general, they get a LOT, and with some qualifiers, a LOT MORE THAN THEY NEED
Tremendous room for substantial shift from animal to plant protein