Fats and Proteins

Complete protein

All nine essential amino acids that the human body cannot produce on its own.

Incomplete protein

Lack one or more of the essential amino acids. They are typically found in plant-based sources.

Complementary proteins

Two or more protein sources that, when consumed together, provide all the essential amino acids the body needs

Essential proteins

Cannot be synthesized by the human body and must be acquired from food

Nonessential proteins

Can be synthesized by the body, usually from other amino acids or other molecules

How many amino acids are used by the body?

20

A 120 lb adult should consume how many grams of protein a day?

120/2.2 = 54.5kg

54.5kg × 0.8g/kg = 43.6 grams of protein per day

How many calories in 1 gram of protein?

4

If an adult consumes 20g of protein, how many calories does that equal?

80 calories

Why should endurance athletes only consume 1.2 -1.4 g/kg bw of protein versus strength athletes who need 1.4 -1.8 g/kg bw of protein?

Because strength athletes are trying to build more muscle than endurance athletes. Endurance athletes get most of their energy from carbs and fat.

In what food is the amino acid lysine that highest?

Legumes

In what food is the amino acid methionine the highest?

Whole grains

You eat 3200 calories every day. Your coach says he wants you to eat at least 30% of your daily calories from protein. How many grams of protein do you need minimally?

Find out what 30% of 3200 is:

3200 x 0.3 = 960 calories

Convert calories to grams:

960/4 = 240 grams

What is the main function of protein in the body?

To repair, maintain and grow tissue

You eat a meal that has 10g of carbs, 10g of protein, 10g of fat. How many calories did I eat?

10 × 4 (+) 10 × 4 (+) 10 × 9

170 calories total

What is the recommended daily range of calories from protein?

10%-35%

How many calories in 1 gram of fat?

9

Are fats soluble in water?

No

Saturated Fat

Made up of single bonds, and can be short, medium, or long chains. Most often solid at room temperature. Foods like butter, palm and coconut oils, cheese, and red meat have high amounts of saturated fat

What are the downsides of saturated fats?

They can increase LDL levels and are sticky so they can adhere and cause plaque to form on damaged blood vessels

Unsaturated fats

Have double bonds and liquid at room temperature. Comes from foods such as avocados, nuts and seeds, and fish.

Why are unsaturated fats better?

They increase HDL levels, are full of omega 3’s and 6’s, and are less sticky and do not contribute to plaque.

Trans fat

A type of manmade unsaturated fat that is produced through hydrogenation. Seen in foods such as margarine, fried food, and baked goods.

LCFA (Long Chain Fatty Acid)

Made up of 13 or more carbon atoms, primary role in fat storage, used for long term energy (endurance exercise), slow digestion process.

MCT (Medium Chain Triglycerides)

Made up of 6-12 carbon atoms, absorbed directly into bloodstream, rapid energy source, less likely stored as fat.

SCFA (Short Chain Fatty Acids)

Made up of fewer than 6 carbon atoms, produced by your gut microbiome from fiber fermentation, anti-inflammatory and immune supporting.

Where is bile produced in the body?

Liver

What is bile created from?

Cholesterol

What happens if you have too much cholestrol in the liver?

Can lead to fatty liver disease