Essential nutrient group

Proteins

• Protein is the nutrient needed to build and repair tissue and to build hormones and enzymes.
• The body will convert protein into energy if the body is depleted of CHO’s and fats/lipids. This only occurs in those who are starving, have diabetes, or on a low CHO diet.
• The recommended intake of protein according to the RDA is 0.8/ kg of body weight.
• There is some protein in almost all foods but especially high in animal products.

Amino Acids (AA’s)- the building blocks of protein

• As food is digested, the protein is broken down into amino acids and then recombined in the body to form the specific types of proteins needed for body tissues. There are ~ 20 amino acids the human body requires for health and nourishment.
• Types of amino acids-
  • Essential- There are 9 total. They are found in the food we eat (our body cannot make these AA’s).
  • Non-essential- There are 11 total. They can be produced in the body from vitamins, minerals, and essential amino acids.

Types of protein-

• Complete- Foods that contain all nine of the essential AA’s. Usually come from animal tissue like eggs, meats, cheese, milk, and fish.
• Incomplete- Food sources that do not contain all the essential amino acids. Examples include nuts, sunflower seeds, sesame seeds, legumes (beans, chick peas, lentils, etc.)
• Plant- Used to produce textured soy protein and tofu. Meat alternatives made from soybeans or soymilk are excellent sources of protein, iron, and B vitamins.

Source- Health Science Technology, 2nd edition, Chapters 9:1–9:6

Myths, Facts, and Warnings regarding protein-

• Myth- Eating more protein creates more muscle and will make you “bulky.” Fact- Weight and strength training with an adequate diet causes hypertrophy (bulking) of muscles.
• Fact- –Dairy is considered a protein so this includes anything with milk (i.e. cheese, ice cream, yogurt). as well so anything made with milk like cheese, ice cream, and yogurt generally contains protein. Milk contains about 8g of protein per cup no matter which type of milk you consume. The fat content differs between the different types of milk.
• Warning- People who consume too much protein and not enough CHO’s run the risk of ketoacidosis– a buildup of ketone bodies that are produced in the liver whenever there is a decrease in insulin during starvation and fat is being used for energy. These ketones accumulate in the blood. Long periods of this can result in harm to the liver and kidneys and possibly lead to death.

Source- Health Science Technology, 2nd edition, Chapters 9:1–9:6