The Basics and Then Some

Information brought to you by: JFHQ Occupational Health Office

Basic Nutrition For Everyday Series-Lesson 7

Definition Amino Acids Different Kinds of

Protein How Much Protein

is Enough Good Protein 10 Tips for

Choosing Protein High Protein Diets Protein Shakes

Benefits of Varying Your Workout

Recipe

Protein builds, maintains, and replaces the tissues in your body.

Your muscles, your organs, and your immune system are made up mostly of protein.

Your body uses the protein you eat to make specialized protein molecules that have specific jobs.

Digestive juices in your stomach and intestine break down the protein in food into basic units called amino acids.

The amino acids can then be used to make the proteins your body needs to maintain muscle, bones, blood, and body organs.

1. Isoleucine2. Leucine3. Lysine4. Methionine5. Phenylalanine 6. Threonine7. Tryptophan8. Valine 9. Histidine

1. Alanine2. Asparagine3. Aspartic acid4. Cysteine5. Glutamic acid 6. Glutamine7. Glycine8. Proline9. Selenocysteine10. Serine11. Tyrosine12. Arginine13. Ornithine

Protein from animal sources is called complete because it contains all nine of the essential amino acids.

Most vegetable protein is considered incomplete because it lacks one or more of the essential amino acids.

As long as you have a variety of protein sources throughout the day, your body will grab what it needs from each meal.

Protein is a macronutrient which means your body needs relatively large amounts of it.

Protein can not be stored in your body, therefore your body has no reservoir when it needs a new supply.

Active men need 3 daily servings of protein for a total of 7 ounces.

Most women and some older people need 2 daily servings for a total of 5 ounces.

Active women and most men need 2 daily servings for a total of 6 ounces.

Recreational athletes need 0.5-0.75 grams of protein daily for every per pound of body weight

Competitive athletes need 0.6-0.9 grams per pound

Teenage athletes need 0.8-0.9 grams per pound Athletes building muscle mass need 0.7-0.9

grams per pound The maximum amount of protein that most adults

can use per day is 0.9 grams per pound of body weight.

www.ars.usda.gov/Services/docs.htm?docid=20958 (for protein food list)

Seafood White-Meat Poultry Milk, Cheese, and

Yogurt Eggs Beans Pork Tenderloin Soy Lean Beef

1. Vary your protein food choices 2. Choose seafood twice a week 3. Make meat and poultry lean or low fat 4. Have an egg 5. Eat plant protein foods more often 6. Nuts and seeds 7. Keep it tasty and healthy 8. Make a healthy sandwich 9. Think small when it comes to meat

portions 10. Check sodium

Three common protein powders: whey, soy, and casein protein.

You might want to add protein shakes when:◦ You are growing◦ You are starting a program◦ You are amping up your workouts◦ You are recovering from an injury◦ You are vegan

The goal is to lose weight by eating more protein-packed foods.

When carbs are severely restricted, the body begins burning its own fat for fuel.

Ketosis may shed weight, but its also associated with headaches, irritability, nausea, kidney trouble, and heart palpitations.

Steak, chicken, pork, fish, eggs, soy products, beans, dairy products, energy bars, are all good choices on a high protein diet.

While limiting your intake of grains, choose whole grains that are rich in fiber.

Leave room for fruits and vegetables. Dieters tend to feel full longer when they

eat more protein.

More protein and less fruits and vegetables may raise the risk of cancer.

High saturated fat and low fiber combination can increase cholesterol levels and raise risk of heart disease or stroke.

Long term high-protein diets may increase the risk of developing osteoporosis.

Protein Overload Effects Your kidneys suffer

◦ Blood flow is increased and it cant keep up the same rate of filtering

◦ When amino acids make their way to the kidney tubules where they get absorbed along with sodium

◦ They have to work harder and are inefficient when processing the excess nutrients

The Consequences The excess protein spills into the urine Degenerative changes to the kidneys occur This explains why anyone with kidney disease has to eat limited

amounts of protein.

Some signs of too-low protein intake:◦ Unusually fatigued, feel weak when lifting weights or

doing other strenuous activity, or are recovering from injuries slowly

A better recovery drink is a fruit smoothie or chocolate milk

Protein powders are not needed directly after workouts. Have them throughout the day if needed.

Protein powders are not necessary if you have access to a normal, healthy diet.

Two reasons to vary your workout:◦ To prevent boredom◦ To avoid or delay reaching a plateau

Varying your workout can help you stay physically challenged.

Push yourself to new levels and try different activities.

Ingredients 13" x 9" baking dish

Aluminum Foil Corn Tortillas, 10 oz Beans, black, 1 cup Yellow Sweet Corn, Frozen, 1 cup kernels Salsa - 4 tbsp Green Chile Sauce, 12 oz canChicken Breast, no skin, 2 breast, bone and skin removed Sargento Reduced Fat Mexican Cheese, 6 oz Black Olives, from a can, slice them, 5 tbsp

Directions Pre-cook chicken breast, then shred into bite sized pieces. Mix together Black Beans, pre-cooked corn and salsa. In 13" x 9" baking dish, place 3 Corn Tortillas from one end to the

other (long way), cut up 3 more and place flat sides along border of baking dish to completely cover bottom. Spread Black Bean & Corn mixture evenly across. Spread shredded Chicken Breast evenly across. Pour Green Chile Sauce evenly across, LEAVING a third cup behind.

Spread cheese blend evenly. Leaving some for top behind.Cut 4 Corn tortillas in half. Place to cover. Drizzle remaining Green Chile Sauce over top. Garnish with remaining cheese and sliced Black Olives.

Cover with foil. Bake @ 400F for 20 minutes.Remove foil and bake for approximately 5 minutes (for color). Let stand a few minutes before slicing.

Center of Disease Control and Prevention◦ www.cdc.gov

WebMD◦ www.webmd.com

US Department of Agriculture’s Nutrient Database◦ www.ars.usda.gov/services/docs.htm

American Council of Exercise◦ www.acefitness.org