3.3.08 Proteins

Organic compounds that contain C, H, & O but also carry nitrogen
Broken down into 20 amino acids (aa)

There are 9 essential aa and 11 non-essential aa
differs by how old you are.

Non-essential aa
11
can be manufactured in the body from CHO, fats, other aa, and some vitamins
critical to sustain life.

Essential aa
9
must be supplied in the diet
cannot be manufactured in the body


Complete Proteins
those foods that supply all 9 essential aa in the correct quantity.
"high quality" protein
animal products-gold standard is egg whites even when cooked
2nd best is milk- doesn't matter what %.


Incomplete Proteins
proteins lacking in 1 or more of the essential aa (lacking in quantity)
"low quality" protein
specific aa that are lacking in sufficient quantity are the "limiting aa"
plant proteins
"complementary proteins" by combining 2 incomplete proteins to get a complete one.
add wheat (high in lysine, low in methionine) and legumes (low in lysine, high in methionine
within 12 hours of each other (6-12), ideally within the same meal

RDA for proteins
4kcals/g of protein daily

For adults
.8g/ kg BW per day

egg quality
.34 g/kg BW per day

animal source
.64g/kg BW per day

plant source
.93 g/kg BW per day

DO extra aa and protein build bigger muscles?
experts cannot agree

ACSM/ADA/DC
.8 g/kg BW for the sedentary
1.4g/kg BW for endurance athlete to support increased protein use for energy (recommended for people in a fat loss program- increase kcals from protein)
1.7g/kg BW for strength athletes- support increase in muscle gain, very small usable and transient body stores of protein therefore diet is important


AMDR

Pro 10-35%
CHO 45-65%
fats 20-35%

General Findings
1. The amount of aa needed to stimulate muscle growth during rest and after exercise is very small (< 10g).
2. more is NOT better
a little difference between 10 vs. 20 vs. 40 g after exercise-all had same effect. 10g did the job.
3. Better to deliver small amounts periodically rather than all together. 2-3 hours.
4. Essential aa seem to be better than mixed aa (both essential and non-essential).
Branch Chain (BCAA)
Vast majority of muscle mass are BCAA
5. Ideal to feed immediately after exercise and then within 2-3 hours. 10 within the hour. low fat content
-not true with CHO-sooner the better
6. After exercise, muscle synthesis is elevated for 24 hours.
7. milk, whey, casein, better than soy.
8. same recommendations for endurance and strength athletes.
9. Affects diminished over time if not progressing overload
10. CR pool not responsible for muscle synthesis, protein pool is. It decreases recovery time.
11. No good evidence that protein supplements are superior to high quality protein sources, eg skim milk, lean meats, etc.

1hr. before- take protein w/high glycemic level food to increase level of insulin in the blood.

Fate of Dietary Protein

1. Energy needs
2. used to synthesize body proteins
-enzyme (protein catalyst)
- antibodies/immune function
- hormones/neurotransmitters
- maintaining fluid balance
- mtn. acid-base balance (pH)
- transport carriers
- blood clotting
- muscle 22% protein, 70% water, 8% minerals
- bone (frame filled in by minerals)
3. Stored as fat
- aa are deaminated (removal of NH2), expensive process for the body to do. only store half of what you start with.
Harder on the kidneys-urinate NH2 out. But if you have healthy kidneys, it should be fine.

Vegetarianism
general term used to describe those ppl. who exclude meat, poultry, fish and other animal derived products from their diet.

Lactoveg.: includes milk products
ovoveg: includes eggs
polloveg: includes chicken
piscoveg: includes fish
vegan-excludes ALL animal products

see pkt. for veg food pyramid

Problems with Vegans
Vitamin B12 is only found in animal sources
Ca
Riboflavin
-can get these from supplements, soybeans, leafy greens, grains/enriched products
iron-iron from plant sources tend not to be absorbed well by the human body. spinach, legumes, peas. Facilitate absorption by eating vitamin C.
kcals-can't get a lot

Legumes:
black eyed peas
chickpeas
great northern beans
kidney beans/red
lentils
lima beans
navy beans
pinto beans
split peas
white beans
black beans
peanuts

Anabolic-Androgenic Steroids

Anabolic-tissue building
androgenic-development of male secondary sex characteristics
Steroids-derived from male sex hormone testosterone
Strength, hypertrophy, recovery, increased muscle mass.

Unhealthy:
hyperplasia
over training

Negative side effects:
body stops producing testosterone
atrophy of testes
kidney/liver damage
bad blood profile, increased risk of CVD
Brain tumors
tendons can't keep up with muscle growth
roid rage, temper
acne
male pattern baldness
immortality complex
decreased reproductive ability