Proteins

What are proteins? How do they help us?  Well they are complex natural compound: a complex natural substance that has a globular or fibrous structure composed of linked amino acids. Proteins are essential to the structure and function of all living cells and viruses.


2. food rich in protein: a food source that is rich in protein molecules

"a balanced diet of fresh vegetables, fruit, and protein" (Source: Bing.com)
 
What the heck does all that mean? Basically you need protein to build muscles. Your body also uses a lot more energy to break down protein than it does to break down carbs.
 
From Georgetown University we find out this:
Protein is necessary for the building and repair of body tissues.


It produces enzymes, hormones, and other substances the body uses.

It regulates body processes, such as water balancing, transporting nutrients, and making muscles contract.

Protein keeps the body healthy by resisting diseases that are common to malnourished people.

Prevents one from becoming easily fatigued by producing stamina and energy.

Protein is found in muscles.

Protein is found in muscles, bone, hemoglobin, myoglobin, hormones, antibodies, and enzymes, and makes up about 45% of the human body. Muscle is approximately 70% water and only about 20% protein. Therefore, increasing muscle mass requires extra water, extra energy in the form of carbohydrates (to maintain the needs of that extra muscle), and a little extra protein.




According to Dr. Dan Benardot, for an athlete increasing muscle mass at an extraordinarily high rate of 1 kg/week (2.2 lbs of extra muscle per week), only 4 extra ounces of meat per day would be needed. In most surveys that have been done on athletes, protein intake from food far exceeds requirements. The generally accepted athlete requirement for protein is between 1.5 and 2.0 grams per kilogram of body weight. Many studies show that athletes commonly consume well over 3.0 grams per kilogram of body weight. Most athletes need slightly more protein than non athletes. However, muscle strength, size, and shape comes from athletic training, not dietary protein intake



Two to three servings of lean meat or alternatives each day should give enough protein to meet requirements.

Vegetarian athletes may need two to three servings of legumes, eggs, nuts, seeds or additional dairy products each day.

How do I Get the Right Proteins?

Complete proteins are foods that contain all of the essential amino acids. These foods include beef, chicken, fish, eggs, milk and just about anything else derived from animal sources. Incomplete proteins do not have all of the essential amino acids and generally include vegetables, fruits, grains, seeds and nuts. Vegetarians can get complete proteins from their foods by combining incomplete proteins. To get all of the essential amino acids, simply choose foods from two or more of the columns.



Grains Legumes Seeds & Nuts Vegetables

Barley Beans Sesame Seeds Leafy Greens

Corn Meal Lentils Sunflower Seeds Broccoli

Oats Peas Walnuts

Rice Peanuts Cashews

Pasta Soy Products Other Nuts

Whole Grain Breads









How to Calculate Your Protein Needs: The Recommended Daily Allowance (RDA) says: .8 grams of protein for every 1 kilogram body weight.



1. Weight in pounds divided by 2.2 = weight in kg

2. Weight in kg x 0.8-1.8 gm/kg = protein gm



Use a lower number if you are in good health and are sedentary. Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.



Example: 154 lb male who is a regular exerciser and lifts weights

154 lbs/2.2 = 70kg

70kg x 1.5 = 105 gm protein/day



Average Protein Intakes



Age Height (inches) Weight (pounds) Protein g/day

Females 15-18 64 120 44

19-24 65 128 46

Males 15-18 69 145 59

19-24 70 160 58



Protein Found in Food

I know I did not write this but I hope this helps. You need to learn to balance what you eat with the right amount of protein and the right amount of carbs. Tomorrow we'll discuss fats. Remember that you have the power to change and you need to change for you. You count and you're important. God loves you and you should love you just the way you are.

Tim