CFB 9 - Nutrition: Dietary Proteins

Keratin

What is the protein in hair, nails, and skin?

Myosin, actin, myoglobin

What are the proteins in muscle?

Bone Gla protein (BCP, osteocalcin)

What are the proteins in bones?

Blood cells: hemoglobin, plasma, lipoproteins

What are the proteins in blood?

Nucleoproteins

What are the proteins in DNA?

Important for Structure, function, metabolism, pathways

What is the main function of protein?

LDL, Chylomicrons

What are two examples of lipoproteins?

Chromatin, Nucleosomes

What structures are composed of nucleoproteins?

Matrix protein of skin, bones, teeth

What is the main function of collagen in the body?

Crystallin

What structural protein is found in the eye lens?

Histatins

What type of proteins in saliva have antibacterial properties?

Salivary pH buffering protein

What is the role of sialin in saliva?

Glycoproteins

What salivary proteins are responsible for mucins?

Oxygen transport

What is the primary function of hemoglobin in the blood?

Iron storae

What does ferritin store in the body?

Catalyzes - breakdown of start to sugar in the mouth

What is the function of salivary amylase in the mouth?

Pepsin

Which enzyme digests protein in the stomach?

Hormone which regulates uptake and storage of glucose

What is the role of insulin in glucose regulation?

Involved in regulation of calcium mediated processes

What cellular processes does calmodulin regulate?

Antibodies found in saliva which neutralize foreign substances

What is the role of IgA antibodies in saliva?

Dietary proteins are digested and absorbed in the intestines to become part of the amino acid pool inside the body

How are dietary proteins incorporated into the body's amino acid pool?

No storage --> pools in the body and they are recycled and used!

Where are proteins stored?

Deamination and excretion in urea, ammonium, in urine

What happens when protein consumption is too high?

Nonessential

Essential

Conditionally essential

What are the different kinds of amino acids?

- Do not need to obtain from your diet

- Body can produce on its own

What is a nonessential amino acid?

- Must be taken in via food

- Our body cannot make these amino acids

What is an essential amino acid?

- Essential during infancy, disease or trauma

- Nonessential if consume certain amino acids (body can convert one amino acid into another)

What is a conditionally essential amino acid?

Amino acids our body will first sacrifice for energy before other amino acids

What are Branched Chain Amino Acids (BCAAs)?

20

- Body is capable of naturally producing 11

- 9 amino acids cannot be synthesized on your own

How many different amino acids does your body need to function optimally?

Eat a variety of foods on a regular basis

How do we get complete protein sources?

All essential Amino Acids must be present in the body pool

At the same time (within 24 hours)

and must be present in correct proportions

Otherwise, tissue synthesis DOES NOT occur

All essential Amino Acids must be ________ in the body pool

At the ________

and must be present in ________

Otherwise, tissue synthesis ________ occur

Utilized almost gram for gram: mother's milk, egg, meat, fish, poultry

What are examples of high quality protein foods?

Non-animal products - grains, vegetable proteins

What are examples of low quality protein foods?

No less than 0.7g/kg/day, optimal is 0.8g

What is the adult protein requirement?

1.1 grams/kg/day

What is the optimal protein requirement for pregnant or lactating women?

Multiply weight (lbs.) by 0.36

OR

divide weight in lbs. by 2.2 & then multiply by 0.8

ex: 180 lbs / 2.2 = 81.8 kg * 0.8 = 65.45 grams/day from a mixed diet

How to calculate protein requirement

Both strength and endurance athletes need more protein than inactive individuals (per kg of bodyweight)

Protein recommendations

- Endurance athletes: 1.3 grams/kg Protein after

- Strength athletes: 1.6 grams/kg

Protein intake after exercise

- Helps replenish glycogen and stimulate muscle protein synthesis

How does protein need change with exercise?

Athletes

Pregnant

Breastfeeding women

People who do physically demanding jobs

Medical conditions (kidney disease, fever)

Who needs more proteins?

Men get a greater average protein intake than the recommended intake range

Women get a lower average intake compared to the recommended intake range

What does this chart show, especially about proteins?

Kwashiorkor (protein malnutrition)

Marasmus (protein AND calories)

Two types of malnutrition and difference between two

Nitrogen balance - used to determine if you are in a catabolic or anabolic state

What is a method used to determine if you are eating enough protein or not?

Protein --> has nitrogen

- Metabolized or assimilated into body proteins (99%) - NOT A FORM OF STORAGE!

- Present as free amino acids circulating in bloodstream (1%)

How does protein present in the body?

Anabolism

Tissue building

- Positive nitrogen balance

- Protein intake exceeds loss

Catabolism

Tissue breakdown

- Negative nitrogen balance

- Protein losses exceed intake

Equilibrium

Protein intake equals protein losses

Protein breakdown

What does nitrogen excretion measure?

Occurs when there is an inadequate intake of protein, energy intake

Conditions such as fevers, burns, and infections

Deficiency of essential amino acids

What are examples of a negative nitrogen balance?

Different grams of fat (depends on cut/what part of meat you are eating)

Why do calories change with similar amount of protein?

Quinoa: 666 calories

Lean beef: 154 calories

How does the caloric intake of 25 g of protein of quinoa compare to 25 g of protein lean beef?

Retinol, heme iron, Vitamin B12, and Vitamin D

What nutrients are found exclusively in animal source proteins (except mushrooms)?

Contains phytonutrients like phenols, carotenoids, and antioxidants

What is one of the benefits of grass-fed meat and milk?

Zinc

What is a bioavailable nutrient found in animal source proteins?

Omega-3 fatty acids like DHA and EPA

What type of fatty acids do animal sources provide, except for sea vegetables?

Heart failure

CVD

Stroke

Blood vessel disorder

Liver/Kidney Disease

Seizures

Type II Diabetes

Cancer (lung, breast, colon, prostate, gastric, liver, bladder)

Obesity

Dementia

Total mortality

Risk of over consuming proteins:

Increase risk of health problems

Eating more than 2g/kg of body weight daily of protein for a long time can...

Eating extra protein will NOT build extra muscle

- Need to stimulate muscle to generate more muscle

- High protein diets, including liquid can cause strain on kidneys from nitrogenous wastes

(Studies showed toxic metals in protein shake powders)

What is important about protein supplements?

Flexitarian

Semi vegetarian

Vegetarian

Pescatarian

Lacto-ovo

Lacto-vegetarian

Climatarian

Vegan

Fruitarian

List kinds of vegetarianism from most liberal to most restrictive

No meat

Semi vegetarian diet is..

dairy and eggs only

Lacto-ovo diet is...

Dairy only

Lacto-vegetarian diet is...

Fruits and veggies only

Vegan diet is...

Fruits only

Fruitarian is...

Low calories,

Low fat

Low cholesterol

Low sodium

THEREFORE decreased risk of heart disease, obesity, HTN, diabetes

What are the benefits of vegetarianism?

Protein deficiency

hypo-caloric

anemia

rickets

failure to thrive (FTT)

What are the risks of vegetarianism?

Chicken

King salmon

Beef

Bison

Egg

Animal source protein rich foods

Black beans

Lentils

Hemp seeds

Pumpkin seeds

Peas

Chickpeas

Plant based protein rich sources

False, increasing muscle mass is largely independent on muscle stimulation in HIGH resistance excercise

T/F increasing muscle mass is largely dependent on muscle stimulation in moderate resistance exercise

True

T/F: high protein diets, including liquid, can cause a strain of kidneys from nitrogenous wastes

Complementary protein sources

Deficient in lysine, high in methionine and cysteine

Complete protein formed

Deficient in methionine, cysteine, high in lysine

Calcium - more for vegans

Iron - higher intake for vegetarians

Zinc - caution for restrictive vegans

B12 - deficiency a concern

Protein - most people struggle with this

Some nutrients of concern and need supplementation in plant-based diets

Severe allergic reaction

- airway can swell making it difficult to breath

- life threatening if not immediately treated

Anaphylaxis

Peanuts, tree nuts, milk, eggs, fish, shellfish, soy, and wheat

Food proteins (allergens) cause an immune response, creating an allergic reaction. What are the 8 foods accounting for 90% of all food allergies?

Celiac disease

A protein called "gluten" triggers an immune response in your small intestine that over time, can damage the tissue.

wheat flour

Where is gluten primarily found?

Non-celiac gluten sensitivity (Gluten Intolerance)

Body mounts a non-allergic stress response (Gl distress) to gluten.

- Varying degrees of sensitivity (similar to lactose intolerance)