11/17/2019

Protein is one of the most essential nutrients because it:

1. builds and repairs muscle tissue
2. grows hair and fingernails
3. produces hormones
4. boosts the immune system
5. replaces red blood cells
Any excess protein is burned for energy or stored as
fat or glycogen.

PROTEIN
Building and Repairing Muscles
Michael David Tan Lopez

DEFINING PROTEIN NEEDS DEFINING PROTEIN NEEDS

The following groups have the highest protein needs: • Dieters consuming too few calories.
• Endurance athletes and others doing intense o When calorie intake is low, protein is converted into
exercise. glucose and burned for energy instead of being used to
o About 5 percent of energy can come from protein during build and repair muscles.
endurance exercise, particularly if muscle glycogen stores • Growing teenage
are depleted and blood glucose is low.
athletes.
o Protein is essential for
growth and muscle
development.
• Untrained people
starting an exercise
program.
o People in this category
need extra protein to
build muscles.

DEFINING PROTEIN NEEDS

DEFINING PROTEIN NEEDS

The advantage of getting
protein from natural foods
(as opposed to
supplements) is that it
contains protein the way
nature intended as well
as bioactive compounds
Whey powder, chicken that might influence
breast, egg whites, soy muscle growth.
milk or chocolate milk,
and all animal and soy
protein can build muscles.

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ESTIMATING PROTEIN INTAKE PROTEIN RECOMMENDATIONS

To learn whether you
are meeting your
protein needs in your
current diet, follow two
easy steps.
First, identify which
category you belong to
(table next slide).
For example, if you are
a 140-pound bike racer,
you are in the category
of an “endurance
athlete, adult”.

ESTIMATING PROTEIN INTAKE

140 lb × 0.6 g/lb = 84 g
140 lb × 0.7 g/lb = 98 g
DEFINING PROTEIN NEEDS
Rule of thumb!!!
Enjoy a serving of protein-rich
foods at every meal plus 16
ounces (2 cups, or 480 ml)
per day of milk or yogurt
(dairy or soy) for calcium-rich
protein.

PROTEIN IN COMMON FOODS TOO MUCH PROTEIN

Your body can use only 20 to 25 grams of protein at
one time.
If you eat 8 ounces (240 g) of chicken breast (about 70
grams of protein) for dinner, you will burn (or store as
fat) less than half of that protein.

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TOO MUCH PROTEIN HEALTHY AND CONVENIENT MEAT CHOICES

Protein breaks down into urea, a waste product Take advantage of the deli.
eliminated in the urine. o For precooked meats, buy
o Anyone who eats excess protein should drink extra rotisserie chicken or slices of
lean roast beef, ham, and
fluids. Frequent trips to the bathroom may be an turkey in the deli section at the
inconvenience during training and competition. grocery store.

A diet high in protein Buy extra-lean cuts of

can easily be high meat to reduce your
in fat (e.g., juicy intake of saturated fat.
steaks, spareribs, o Forgo cuts with a marbled
pepperoni pizza). appearance, and trim the
fat off steaks and chops
before cooking them.

PROTEIN AND THE VEGETARIAN

HEALTHY AND CONVENIENT MEAT CHOICES
Many active people choose to not eat animal protein.
Squish out the grease from your oily fried food. Some just eat no red meat; others eat no red meat,
chicken, fish, eggs, or dairy foods.

PROTEIN AND THE VEGETARIAN PROTEIN AND THE VEGETARIAN

A plant-based diet tends to have more fiber, less
saturated fat and cholesterol, and more phytochemicals
(active compounds that are health protective).
Try to replace meat with plant proteins.
o If you eliminate the meatballs from your pasta dinner,
add in some tofu.

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PROTEIN AND THE VEGETARIAN

Plant estrogens in soy DO NOT: PROTEIN AND THE VEGETARIAN
1. have a feminizing effect Dairy foods are a great way to add extra protein.
2. reduce testosterone levels o Recent studies have failed to find a connection
3. impair fertility between dairy fat, heart disease, and stroke.

PROTEIN AND AMINO ACIDS

PROTEIN AND AMINO ACIDS
Complete proteins: contains all the essential amino
All proteins are made up of amino acids that the body acids.
needs to build tissue. o Examples: milk, other dairy foods, fish, poultry, meat, soy
foods such as tofu, and soy milk.
There are 20 amino acids, and every protein in the
The protein in rice, beans, pasta, lentils, nuts, fruits,
body is made up of some combination of them.
vegetables, and other plant foods are incomplete
The body can because they have low levels of some of the essential
make some amino amino acids.
acids itself, but
nine of them, called
the essential
amino acids, must
come from the food
we eat.

FACT OR FICTION FEMALE VEGETARIANS AND

AMENORRHEA
Athletes who choose to eat a vegan diet will hurt
Some athletic women consume a very
their ability to perform well.
low-calorie and low-protein
The facts: “vegetarian” diet.
Vegans can meet their protein This drastic restriction of food intake
needs by eating a variety of plant can lead to amenorrhea (loss of
foods. regular menstrual cycles).
Most grains contain all nine Amenorrheic athletes
essential amino acids, just in have a two to four times
lower amounts than an equivalent higher risk of suffering
serving of animal foods. a stress fracture than do
regularly menstruating
Dagdagan na lang!!!
athletes.