Protein
what is a protein?
a macronutrient made of small units of amino acids, commonly referred to as "building blocks" of protein.
how is each food of protein unique in its makeup?
the sequence of amino acids determines each proteins unique 3-dimnensional structure and its specific function.
ex. Tofu is a different sequence then protein of an egg
what does a protein look like?
resembles a tangled chain of amino acids with pwptide bonds forming in between. there are many varying shapes of proteins thag enables them to perform different tasks in the body.
protein is found in the following 11 foods:
-meat
-egg
-poultry
-legumes (dry beans and peas)
-tofu/tempeh/other soy products
-fish
-nuts
-milk and milk products
-grains
-vegetables
-some fruits
what do proteins do?
- help us grow
- build muscle
- assist our immune defense system
- heals wounds
- makes up collagen
what is collagen?
CT that gives your body its shape and keeps your skin looking young and supple
what supplement contains the highest concentration of protein by weight?
spirulina
- a complete protein
- 60% protein
- 2.9 calories per gram vs 4 calories per gram in other protien sources (chicken, fish and red meat)
how do we digest protein?
starting in the mouth during the act of chewing enzymes in your saliva start to breakdown the proteins increasing their surface area of the food particles beofre it reaches the stomach. in the stomach pepsins breakdown proteins into smaller peptides. then the small intestine uses trypsin and chymotrypsin to continue this process with the use of microvilli that increase the absorption surgace area of the small intestine. then the protein is broken down into amino acids which are then absorbed into the bloodstream from the intestines.
what are the two enzymes in your saliva? what do they do?
- amylase
- lipase
they breakdown carbs and fats
proteins role
chemical messenger or internal "project manager" helping to regulate body processes
what are 3 examples of protein roles and functions?
insulin and glucagon: which control blood sugar levels and ocytocin (aka "cuddle hormone"), and somatotropin (aka "human growth hormone").
antidiuretic hormone (ADH): signals the kidneys to reabsprb water
Adrenocorticotropic hormone (ACTH): stimulates the release of cortisol, a key player in metabolism.
are enzymes a protein?
yes
what do enzymes do?
act as biological catalysts to chemical reactions in the body. they accelerate metabolism processes in your cells, including liver functions, stomach digestion, blood clotting and converting glycogen to glucose.
examples of enzymes?
enzyme lactase : breaks down the lactose in milk
pepsin : breaks down meat, eggs, seeds abd dairy proteins
actin and myosin, are examples of what type of protein?
contractile proteins, which are responsible for movement and regulation of the strength and speed of heart and / or muscle contractions.
Acid-Base Balance Protein
proteins that act as buffers to maintain the normal acid and base concentration in body fluids .
what is hemoglobin an example of? what is its function?
a protein that regulates pH made up of red blood cells. it also binds small amounts of acid, helping to maintain the normal pH value of your blood.
transportation protein
carrier proteins move molecules from one place to another around the body. examples include hemoglobin (transports oxygen to tissues) and serum albumin (carries fats in the bloodstream).
protein function: providing energy
they provide 4 calories per gram and helps to meet the bodys energy needs.
how does protein create energy?
1. protein is digested into amino acids and absorbed into the blood stream
2. your cells then burn the amino acids producing carbon monoxide, water, and other wastes while releasing energy in the process
3. the cells store the released wnergy by using it to make atp which is a high energy molecule that stores the energy you need to do nearly everything you do. the process of making ATP regardless of whether the energy to make it comes from carbs, protein or fat it ultimately requires protein.
structural Protein and some examples
they are fibrous, stringy, and provide support.
examples:
Keratin (found in hair, nails, and the epithelial cells of the outermost layers of the skin), collagen (the main component of CT) and elastin (provides our skin and other organs with their "elasticity", the ability to stretch and recoil thus keeping shape)
protein defense fuction/role
proteins are an integral part of our immune system. proteins form antibodies as a response to foreign substances entering the body such as bacteria, viruses, and fungi. the antibody binds with the antigen, inactivating it. once your body has produced antibodies against a particular bacteria or virus, your cells never forget how to make them which means the next time you come in contact with the same bacteria or virus, your body will fight it off quickly.
what are some examples of antibodies formed by protein?
IgG
IgM
IgA
fluid balance function of proteins
protein in the form of albumin and globulin helps regulate the number of fluids in compartments of the body to maintain fluid balance. they also control the composition of the bodys fluids.
regarding our bodys fluid balance what happens when we dont eat enough protein?
not eating enough protein causes our levels of albumin and globulin decrease leading them to no longer keep blood in the blood vessels subsequently forcing the fluid into spaces between your cells. as the fluid continues to build up in the spaces between your cells, swelling and edema occurs, particularly in the stomach region.
can you have too much protein?
yes
what happens to your body when you have too much protein in your diet?
1. health risks (heart disease, psteoporosis, stroke, kidney stones, abd elevated levels of ammonium in the female reproductive tract leading to fertility issues).
2. mild dehyration (due to kidneys working overtime to remove the excess protein, as well as nitrogen waste from metabolizing the protein so you urinate more and put more stress on your kidneys).
3. indigestion and nausea ( your digestive enzymes struggle to keep up with all of the protein you are digesting).
4. Gluconeogenesis ( when the liver cannot convert the amino acids that are found in protein into sugar. which means the body treats the over consumption of proteins like carbs to a certain extent).
symptoms of protein overload (6)
1. bad breath
2. kidney damage
3. constipation
4. diarrhea
5. dehydration
6. gout
which conditions can make over consumption of proteins symptoms worse?
1. kidney disease
2. existing liver damage
3. cancer
4. autoimmune diseases
eating excess amounts of animal protein has been shown for a sooner mortality rate in the following groups of 6 people:
1. low intake of fruit, veggies, whole grains and fibres
2. smokers
3. overweight or obese
4. hisory or with high blood pressure
5. non-exercisers
6. alcoholics or those who drink regularly
consuming high amounts of plant protein does what to your body when you over eat animal protein?
reduces the risks involved
what are the percentages of a healthy ratio of protein in a physcially active person and a sedentary person?
active- 35% of total calories
sedentary- 20-25% of total calories
what is the general recommendation solely based on age, for infants? 0-6 months and 7-12 months?
0-6 months- 9.1 grams / day
7-12 months- 13.5 grams / day
what is the general recommendation solely based on age, for children? 1-3 years, 4-8 years, and 9-13 years old?
1-3 years- 13 grams / day
4-8 years- 19
9-13 years- 34
what is the general recommendation solely based on age, for adult men? 19-30 years, 31-50 years old, 51-70 years and > 70 years old?
19-30- 52 grams / day
31-50- 56
51-70- 56
> 70- 56
what is the general recommendation solely based on age, adult women?
46 grams / day for all ages 19- >70 years old
what is the general recommendation solely based on age, for pregnant women?
71 grams / day for women who are pregant at any age from 14-50 years old
what are the protein recommendations based on physical activity? sedentary, active, competitve athlete and light body-builder?
sedentary- weight in pounds X .4
active- weight in pounds X .6
competitive athlete- weight in pounds X .75
light body-builder- weight in pounds X .85
what are some unhealthy invredients found in protein powder?
- aritificial colours
- fructose
- soy
- hydrolyzed protein
- artificial sweeteners
what is protein powder derived from? 7
1. dairy
2. rice
3. egg
4. milk
5. pea
6. hemp
7. soy
what ingredients are dound in protein powder as a meal replacement?
greens
fibre
vitamins
minerals
additional fats
grains
what is whey protein?
liquid leftover from the production of cheese. this liquid is drained off, dried and processed to create whey powder. people allergic to milk will likely react to whey.
what can a lactose intolerant person consume of whey?
whey isolate- contains very little lactose
what to look for when choosing a whey protein powder?
natural ingredients rather then products that are sweetened with chemicals and made with ingredients you cant pronounce.
- no aritifical sweeteners
- no added sugars
- low in carbs
- cold processed
- grass fed cows
- whey protein consentrate not protein isolate unless lactose intolerant
- highly digestable (MCT : medium chain fatty acids not long chain fatty acids)
- added enzymes to help digestion and absorption
what are 3 beneficial properties in a good whey protein product?
1. lactoferrins
2. glutathione
3. immunoglobulins
lactoferrin definition?
a highly bioactive whey peptide with the most significantly documented anti-viral, anti-microbial, anti-cancer and immune modulating/ enhancing effects
glutathione definition
referred to as the bodys master antioxidant. not only an antioxidant but an essential factor in energy utilization and detoxification. this important molecule helps you stay healthy and prevent aging, cancer, heart disease, and dementia. a deficiency in glutathione is linked to inflammatory conditions, muscle weakness and fatigue and autoimmune diseases.
immunoglobulins definition
aka antibodies, are glycoprotein molecules produced by plasma cells (white blood cells) that help support the immune system.
what is denaturing?
AKA a whey hydrolyzed protein, denaturing is any change in the structure of the source material (through processing) often due to heat or other external stressors that takes it away from its natural state.
what is the benefit of hydrolyzed protein?
it is absorbed at an accelerated rate and as a direct result a far greater amount of protein is assimilated.
what is the downside of hydrolyzed protein?
it is denatured and possesses no biological activity; so while denatured whey proteins are considered a good source of high quality, easily digestable protein, it does not possess any immune-boosting qualities and is highly heat processed.
what is undenatured whey protein?
uses process of cold filtration which carefully preserves the molecular structure throughout the entire manufacturing process.
contains high levels of cysteine in a bioactive form, and the cellular structures of the amino acids have not been altered during the production processes.
this means you still get the glutathione- producing cysteines that your body uses to boost your immune system.
what other form of protein does denaturing apply to?
eggs, during scrambling some of the protein becomes denatured becoming more digestible when heated. due to the ability of digestive enzymes to infiltrate peptide bonds.
Whey Isolate VS Whey Concentrate
whey isolate:
- 90% protein
- lower in carbs, lactose and fat
- more expensive
- good form for lactose intolerant people
whey concentrate:
- 70-80% protein
- the rest of product is lactose, fat, minerals, and moisture
- less processed : less expensive
- contains more biologically active components and proteins
what is the example of comparing the two types of whey protein while thinking of water?
whey concentrate:
spring water that is filtered, pure abd healtjy while still containing the minerals of natural water.
isolate:
distilled water, water at its purest form with virtually all other particles removed in the filtering process including the valuble immune-boosting protein lactoglobulins and lactoferrins.
what is casein protein?
- slow digesting dairy protein that people often take as a supplement
- casein protein makes up 80% of total milk protein. the remaining 20% is whey.
- a 33 gram serving (1.16 ounce scoop) of standard casein protein powder contains 24 grams of protein, 3 gramd of carbs and 1 gram of fat.
- casein provides a complete profile of amino acids and is widely known for its superior amino acid profile and mixture of peptides
what is the most commonly used Casein?
micellar- which is digested slowly and is the least adulterated form
how is casein protein made?
created as a by-product of the cheese-making process. a curdling agent is added to milk (heat or acid), and then the mixture begins to clump as they seperate into solid and liquid form. the solid curds are skimmed and dehydrated then used to either create casein powder or go on to be used to make cheese.
when do you take casein protein?
best used before bed, due to its slow release of amino acids. casein is a very popular supplement taken before bed by bodybuilders becuase of its slow digestibility over a longer period of time.
can be used in baking as a low carb thickener
potential issues with casein?
respiratory problems (mucus forming substance)
allergies and illness (respiratory system becomes clogged and irritated your body is more suspeptible to asthma, hay fever, bronchitis, sinusitis, colds, runny noses and ear infections)
link between consumption of dairy and cancer
protein supplements including casein are ci'd for those with liver or kidney disease
Casein and all dairy proteins have been linked to exacerbating symptoms in those with autoimmune conditions
what are the best vegetarian protein powders derived from?
- brown rice
- pumpkin
- pea
- and/ or hemp
why is brown rice and pea protein considered the most hypoallergenic protein significant for individuals with..
chronic food allergies and LEAKY GUT SYNDROME
wgat are some downsides to plant-based protein?
doesnt taste good
does not mix well with liquid
some manufacturers use additives and industrial processing to make it taste better ( triggering inflammation or digestive upset)
commonly added ingredients to avoid in plant based protein powders?
- sugar
- veggie oil
- fillers
- soy protein
- artificial flavours / sweeteners / colours
- thickener or stabilizers like xanthan gum and lecithin
- ingredients from GMO sources
- non organic products
- gluten sources
- nuts
supercharged plant based protein
include greens, digestive enzymes, dietary fibre, probiotics, and other superfoods to ensure that you meet your nutrition requirements every day, while also supporting digestive health
what is leaky gut syndrome?
results from damage to the intestinal lining, making it less able to protect the internal environment as well as to filter needed nutrients and other biological substances. consequently, bacteria, their toxins, incompletely digested proteins, and fats, and waste may "leak" out of the intestines into the bloodstream triggering an autoimmune reaction. this can lead to GI problems such as abdominal bloating, excessive gas, cramps, fatigue, food sensitivites, joint pain, skin rashes and autoimmunity.
what is hemp protein powder?
one of the few plant based protein sources that on its own offers a complete amino acid profile.
what is hemp protein a great source of?
sulphur cotaining amino acids, methionine, and cysteine, which is necessary for cellular detox and then production of vital enzymes.
also rich in brsnched-chain amino acids that are needed for muscle repair and growth.
should contain medium-chain triglycerides from sources such as coconut oil to improve bioavailability and aid in digestion
hemp seeds and globular protein edestin?
65% of the total protein content of hemp seeds comes from the globular protein edestin which is easily digested, absorbed, and utilized by the body.
it closely resembles the globulin found in human blood plasma, which is critical to maintaining a healthy immune system.
hemp seed also offers which vitamin?
omega 3 and 6
hemp seed as a prtoein supplement potency?
great superfood yet as a protein it is not as potent as other alternatives.
ground hemp is only 30% protein
concentrated hemp is around 50% protein
nutritional value of hemp protein?
a serving (4 tbsp or 30 grams) of organic, high quality hemp powder contains:
120 calories
2-15 grams of protein
11 grams of carbs
3 grams of fat
5 grams of fibre
65% of DV for magnesium
35% of DV for iron
11% of DV for potassium
6% of DV for calcium
what do you look for when gwtting hemp protein?
cold pressed from the whole seed
what is the main difference between hemp and recreational marijuana?
hemp has extremely low THC levels and higher CBD levels
pumpkin protein powder contains
contains 18 amino acids with particularly high amounts of tryptophan.
also contains high amounts of zinc
what is tryptophan in pumpkin protein powder?
the amino acid the body uses to make the feel-good, relaxation neurotransmitter, serotonin.
what does the high amounts of zinc in pumpkin protein powder do?
helps the brain to convert tryptophan into serotonin. good for sleeping, wodnerful evening smoothie snack!
what are other nutrients found in pumpkin protein powder? 7
1. vitamin K
2. Iron
3. Omega 6
4. Copper
5. phosphorus
6. magnesium
7. manganese
What is pea protein?
vegetable protein such as beans, lentils, and chickpeas.
for sports specifically, pea protein contains an ideal combination of essential amino acids related to performance:
- Arginine promotes muscle metabolism and a healthy heart
- Lysine helps balance nitrogen levelz in muscles
- Glutamine helps restore nitrogen balance after a heavy workout
- Leucine, Isoleucine and Valine (branched chain amino acids) helps maintain tissues during exercise
pea protein and heavy metal toxicity?
processing in china has more heavy metals rather then processed in canada (laws prevent the processing with these chemicals). a study showed 75% of plant based proteins contained lead and the certified organic brands averaged twice as much as non-organic
brown rice protein
composed mostly of carbs, it does contain a small amount of protein which is extracted to create brown rice protein. HOWEVER KEEP IN MIND THAT ITS PLANT BASED AND NOT A COMPLETE PROTEIN!
what do you need to complete brown rice protein with to complete the essential amino acid profile?
hemp or pea protein
what type of protein is a hypo-allergenic and easily digested, making it a good alternative for anyone with a senstive stomach or allergies to soy and/or dairy.
brown rice protein
brown rice protein is what type of index food?
a low glycemic index food that helps to balance out the effect carbs have on blood sugar and insulin
when does a protein shake come in handy?
meal replacement and post workout
what are some potential concerns with protein supplements?
- can be highly processed to the point where the protein is denatured
- can be filled with preservatives, GMOs, allergens, soy and other synthetic toxins like artificial sweeteners
- considered a supplement and not regulated by the FDA
in the consumer report what three toxins of heavy metals were found in protein powders?
arsenic, cadmium, and lead
what is the clean label project? results?
a non profit who released a report on toxins in protein powders
results showed:
found lead in 70% of protein powder
cadmium 74%
BPA 55%
what are amino acids thought of as?***
BUILDING BLOCKS OF PROTEIN
Amino acids function for protein
20 main amino acids join together to make all types of protein and esch one has a unique genetically defined amino acid sequence that determines its specifc shape and function
amino acids can facilitate inter-cellular communication
some individual amino acids can carry messages from nerve to nerve in many regions of the NS and these types of amino acids as a NT
amino acids can be broken into two categories?
1. EXCITATORY AMINO ACIDS- such as L-Glutamate, L-Aspartate, L-Cysteine, and L-Homocysteine
2. INHIBITORY AMINO ACIDS- such as GABA, Glycine, Alanine, and Taurine.
Amino acids and Serotonin?
amino acids are precursors to brain chemical such as serotonin. serotonin requires the amino acid tryptophan for its production and melatonin requires the amino acid 5-HTP for its production.
amino Acids and Neurotransmitters
without the proper amino acids in our diet, our brain can become depleted of these crucial NT. NT depletion can not only lead to depression but is also connected to insomnia, attention deficit disorder, anxiety, memory loss, weight gain and addictive disorders.
what is an amino acid precursor?
an amino acid from which another is formed.
NT: Serotonin
Amino Acid Precursor: L-tryptophan
NT Effects:
NT Effects: sleep cycle, depression, anxiety, carb cravings, PMS
NT: Dopamine
Amino Acid Precursor: L-tyrosine
NT Effects:
focus, attention, memory, motivation, mood, addictions
NT: Epinephrine
Amino Acid Precursor: L-tyrosine
NT Effects:
anxiety, energy, focus, metabolism, mood, fight or flight response
NT: Norepinephrine
Amino Acid Precursor: L-tyrosine
NT Effects:
anxiety, energy, focus, metabolism, increased blood pressure
NT: Gaba
Amino Acid Precursor: Glutamine
NT Effects:
relaxation, stress reduction, anxiety reduction