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PROTEIN-Part TwoNFSC 303 – Nutrition and Fitness
McCafferty
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Protein RDANitrogen 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 5’10” 160# )
Females 19-24 years: (based on reference female 5’5” 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 > 130%,AND the extra weight is not muscle massuse adjusted calculation to figure protein needs
[(ABW - RBW) X0.25] +RBW = adjusted weight
ABW =
RBW =
0.25 =
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Example: Deb is 5’7” 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. She’s 5’8” tall and weighs 145 pounds. Estimate her protein needs.
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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.
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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 alcoholare less likely to smokeare less likely to use drugsexercise morelead a healthier lifestyle overall
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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.
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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 DietVariety 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 ConcernCalcium
Iron and Zinc
Vitamin B12
Vitamin D
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Vegetarian SourcesCalcium
Iron
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Vegetarian Sources
Vitamin B12
Vitamin D
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Choose WiselyChoose 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
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