THE POWER OF PROTEIN. Warren Willey
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1 THE POWER OF PROTEIN Warren Willey
2 The word protein is derived from the Greek word meaning of prime importance Essential Nutrients: Protein Fat Rule number one in eating:
3 Proteins contain approximately 4 calories per gram. So if you eat 10 grams of a protein, you get 40 calories from it. Proteins are comprised of building blocks called amino acids. 20 amino acids available that combine to form a large number of different proteins. Essential, non-essential, and semi-essential.
4 They are essential for: Muscle contraction and movement Formation of regulatory hormones Activation of selected vitamins. They are also deeply involved in the regulatory, metabolic, and physiologic actions the body performs on a daily basis. Proteins are filling Gives your metabolism a boost When consumed with carbohydrates, helps keep blood sugar swings in check. Protein also has the highest thermic affect of the foods. Up to 30% of the calories in protein are utilized in the process of metabolizing the protein
5 Protein sources include All animal products such as meat and dairy Nuts and Seeds A variety of vegetable sources Needed in combination Processed Proteins Casein Whey Soy
6 Concerns: Kidney damage Poor bone health Cancer Heart disease
7 How much do we need? The RDA recommends that 0.8 g/kg or 0.36 g/lb per person.
8 Athletes? Sick? Stressed? Dieting? Maintaining weight loss?
9 VERY individualized
10 In GENERAL: Approximately 0.8 to 1.2 grams of protein per pound of scale weight. If you weigh 200 pounds, you need 160 to 240 grams of protein a day to help you maintain weight loss. This equates to 640 to 960 calories in protein a day.
11 VERY individualized!!
12 Now that we have amounts, let s define a good quality protein. Quality of protein is more than comparing Spam to Sirloin. Quality of protein encompasses: Protein content Fat content Carbohydrate content Total calories Speed of absorption Micronutrients Cost.
13 A complete protein Essential and non-essential amino acids Animal products as compared to vegetable products. Amounts of calories/macronutrients Dairy, beans, and nut products High fat meats With the protein powders and bars, sources of carbohydrates should be considered. Corn syrup, high fructose corn syrup, dextrose, rice syrup, maltitol, honey (invert sugar), turbinado sugar, sucrose (which is glucose +fructose), crisp rice, and fructose. Low glycemic sources found in some proteins include sugar alcohols such as maltitol, and lactitol, and glycrerol (glycerine).
14 The speed of absorption Faster absorbing proteins are going to be of greater benefit after a rigorous exercise session On the contrary, someone who is metabolically challenged would, in general, be better off with a slower absorbing, lower glycemic protein source. The amount of micronutrients Beef and chicken are great sources of iron, zinc and vitamin B12. Cold water fish is an excellent source of omega 3 fatty acids and B12. The protein powders are usually fortified with calcium. Soy products are a source of phytoestrogens that can be of benefit in certain situations.
15 Cost Look for cost per gram Tuna is cheaper than red meat Red meat is cheaper than dairy Supplements Concentrates are cheaper than the isolates or hydrosylates
16 Cost Tuna: 50 cents/32 g = 1.8 cents/gram Yogurt : 50 cents/8g = 6.25 cents/gram Red meat: 450 cents/120g = 3.75 cents/gram Whey Protein: 4000 cents/1606 g = 2.49 cents/gram
17 Types of Protein Powders Concentrates Up to 80% protein Taste the best Isolates Up to 90% protein Hydrolsates Pre-digested Bitter
18 Casein Protein Slow release effect as it forms a gel in the gut to slow the transit time of amino acids. May enhance absorption It has a very high natural glutamine content. Most of the glutamine in casein is found in the peptide form for better absorption
19 Soy protein Effects thyroid hormone output Avoid if you have thyroid issues Estrogenic Hormone sensitive cancers Effects males differently Excellent source of isoflavones Excellent ratio of glutamine, arginine, and the BCAA's. Cheap
20 Egg Protein Great amino acid profile Low BV Cheap Guaranteed to lose friends, family, pets, and your job if you use a lot of this protein...
21
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