Protein: The Key to Anabolic Happiness

Proteins

• These nutrients serve as structural building blocks and the “work horses” in body chemistry.

• They are only used as a source of energy when alternative sources are not adequately available - very inefficient conversion to glucose!

• Functions of Protein in the Body:

     o Structural Components of Body (esp. Muscle, Bone).

     o Enzymes (“workhorses” of body chemistry).

     o Hormones (communication).

     o Antibodies (immunity).

     o Emergency source of energy.

     o Help maintain body fluid balance.

• Made up of NITROGEN containing subunits called AMINO ACIDS.

• There are 20 total amino acids.

• 9 of the 20 amino acids are essential: Histidine, Isoleucine, Phenylalanine,Methionine, Leucine, Threonine, Valine, Lysine, and Tryptophan.

Protein Quality—Complete vs. Incomplete

• COMPLETE PROTEINS

     o Contain all the essential amino acids in adequate amounts.

     o Good sources include: Lean meat, boneless/skinless chicken breast, fresh fish, egg white, cheese, milk, soy.

• INCOMPLETE PROTEINS:

     o Lacking in one or more of the essential amino acids.

     o Least present essential amino acid (relatively) is the Limiting Factor in protein synthesis.

• Complimentary Proteins (need to mix & match to get correct quantities and balance).

• Examples:

   o wheat bread/peanut butter

   o beans/rice

Protein Selection Tips and Recommendations

• Select lean meats such as halibut, tilapia, boneless/skinless chicken breast (white meat), lean turkey breast, egg whites and whey protein. You can also occasionally eat LEAN Sirloin steak or any leaner cut of beef.

• Necessary for building lean muscle tissue.

• Protein provides 4 calories per gram.

• Protein needs vary based on activity levels; 0.8 grams per kg body weight in normal people and 1.2 – 2.2 grams per kg body weight in athletes.
• If on a high protein diet, it is essential to stay hydrated. Dehydration and increased protein intake can cause the kidneys to over work themselves.