Protein 1

Course Overview

• Course Details: KINE 4020 – Winter 2025 (February 12th – February 28th, 5 Classes)

• Instructor: Dr. Andrea Josse

Lecture Guidelines

• Teaching Focus: Whole protein section in KINE 4020.

• Material Coverage:

  • Students are responsible for slide deck and lecture recordings.

  • Dr. Ceddia’s protein notes in the textbook are supplementary and may not be testable.

• Contact: ajosse@yorku.ca for questions.

Class 1: Protein Sources in the Canadian Diet (2015)

• Protein as an Energy Source:

  • Children obtain 15.6% of daily energy from protein.

  • Adults obtain 17.0% of daily energy from protein.

• Common Protein Sources:

  • Meat, poultry, fish/shellfish, eggs, dairy, nuts, seeds, legumes.

  • Daily Protein Intake by Source:

    • Dairy Products: 93.6% consume daily.

    • Meat: 63.4%

    • Eggs: 56.2%

    • Poultry: 43.5%

    • Nuts/Seeds: 33.7%

    • Fish/Shellfish: 17.4%

    • Legumes: 14.3%

• Dietary Exclusions:

  • 1.6% of Canadians exclude fish, shellfish, and meat.

  • Exclusion more common in urban areas (1.9%) vs rural (0.6%).

  • Women/girls more likely to exclude these protein sources.

Canadian Community Health Survey (CCHS) 2004 & 2015

• Demographics Overview:

  • 34,848 respondents in 2004; 20,483 in 2015.

  • Mean Age & Sex Distribution:

    • 2004: Mean age 38.6; 50.6% male.

    • 2015: Mean age 41.4*; 51.1% male.*

  • Ethnicity Changes:

    • 82.6% White in 2004; 76.1% in 2015*.

  • Immigration Status: Increased from 19.8% in 2004 to 23.6% in 2015*.

  • Education Level: University graduates increased from 34.1% (2004) to 45.7% (2015)*.

• Health Metrics:

  • Average BMI slightly increased from 27.2 (2004) to 27.6 (2015*).

  • Overweight/Obesity: 60.8% (2004) to 63.3% (2015).

  • Supplement use rose from 40.1% (2004) to 45.1% (2015*).

Canadian Protein Intakes

• Trends:

  • Increase in fat/protein intake, decrease in CHO in 2015.

  • Protein intake as a percentage has increased relative to total caloric intake (16%).

Canada's Food Guide**

• Old Guidelines: Servings differed by age and sex.

  • Recommended servings for protein foods such as meat, dairy, etc. varied.

• New Guidelines (2019):

  • Focus on diversity in healthy foods.

  • Emphasis on plant-based foods.

  • Missing: Milk and cheese emphasized less.

  • General advice provided on healthy eating.

Protein Recommendations - Dietary Reference Intakes (DRIs)

• DRI Overview:

  • Acceptable Macronutrient Distribution Range (AMDR): 10-35% energy from protein.

  • Estimated Average Requirement (EAR) and Recommended Dietary Allowance (RDA): 0.8 g/kg/d for adults.

Calculating Protein Needs

• Example Calculation:

  • For a 60 kg female (25 years):

    • RDA: 48 g/d (60 kg x 0.8 g/kg).

    • AMDR: 50g – 175g based on caloric intake.

Protein Content of Common Foods

• Protein and Energy Values for Various Foods:

  • Whey Protein (1 oz): 17-23g protein, ~100 kcal.

  • Chicken Breast (100g): 30g protein, 150 kcal.

  • Peanut Butter (100g): 23g protein, 585 kcal.

  • Cooked Spinach (100g): 3g protein, 35 kcal.

Food Comparisons & Message

• Nutritional Comparison:

  • Beef vs. Broccoli: 6.4g protein per 100 kcal (beef) vs. 11.1g per 100 kcal (broccoli).

  • Misconceptions about meat vs. plant protein effectiveness.

Ultra-Processed Foods (UPFs)

• Health Aspects:

  • Diets high in UPFs linked to weight gain.

  • Processed plant-based foods like Beyond Meat may contribute to unhealthy eating patterns.

Summary

• Key Points:

  • Adequate protein levels are necessary and Canadians are meeting these needs.

  • Awareness of protein needs calculable through simple steps.

  • Understanding processing levels and their potential health implications.