2nd Nutrient of the Big 3
Protein is the second nutrient of our “Big 3”. It’s an important component to each meal and snack you have.
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What is Protein?
Proteins are chains of amino acids, both essential and nonessential.
Image Source: http://upload.wikimedia.org/wikipedia/commons/thumb/3/38/Protein_primary_ structure.svg/447px-Protein_primary_structure.svg.png
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What Does your Body Do With It?
It’s important for growth and development during childhood, adolescence and pregnancy. Proteins are required for the structure, function and regulation of all tissues and organs in the body.
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Essential Amino Acids
Essential amino acids cannot be made by our bodies so they must be consumed in the diet. There are 9 of these amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. There is another group of 8 amino acids that are known as conditionally essential which become essential in times of illness and stress.
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Non-Essential Amino Acids
We have the ability to make the 4 non-essential amino acids, if we are eating a balanced, varied diet. Â Non-essential amino acids are alanine, asparagine, aspartic acid, and glutamic acid.
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Not All Dietary Protein is Equal!
To meet your needs, it’s important to know how to include all the essential amino acids in your diet through various protein sources.
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Types of Protein
Complete proteins provide our bodies with all the 22 amino acids, essential and non-essential amino acids. Â Animal protein such as meat, poultry, fish, milk and eggs are examples of complete proteins. Soy and quinoa also contain all the essential amino acids.
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Plant Proteins
Incomplete protein describes a protein source that contains some of the essential amino acids but not all of them. Examples include most grains, nuts, legumes and vegetables. Â Many plant sources of protein are considered incomplete.
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How Do Vegans Meet their Needs if Protein Sources aren’t Complete?
If you follow a vegetarian or vegan diet, eating a variety of plant-based protein sources is important to assure intake of all essential amino acids. We used to think that you need to eat complete protein sources at one time to meet needs, but now we know that you can meet your needs throughout the day as long as you include varied protein sources. Including various grains (quinoa, bulgar), legumes (peanuts, lentils) and soy products can make meeting needs easy.
This link (http://www.vrg.org/nutrition/protein.php) gives an example of protein distribution for a vegan diet. 9
How Much?
The standard is that we all need 0.8 grams of protein per kilogram of body weight. On average, women need 46 g/day and men need 56 g/day. Protein needs increase with type and intensity of activity as well as stage of growth and development. Athletes may need up to 1.6 grams per kilogram.
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Protein Quantities Found in Common Foods
Duke Student Health Nutrition
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Specific Needs
Protein requirements increase during certain stages of life, including rapid growth, pregnancy, and with various disease states and recovery from injury or illness. You may wish to consult with a dietitian in these instances.
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Looking to Gain Muscle?
If you’d like to gain muscle, you can increase your protein intake to 1.2-1.5 grams per kilogram of body weight. Having a recovery snack that contains a 2 to 1 ratio of carbohydrate to protein within 45 minutes to an hour post exercise is recommended. Examples include pretzels and string cheese, chocolate milk, flavored soy milk, and dried fruit and nuts.
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Do I Need to Supplement with Shakes, Bars, etc.?
Most of us* don’t need to supplement with protein shakes or bars. Many of these products are highly processed, so it’s best to get your protein from whole foods. Every so often, it’s fine to have a shake or bar, just do so in moderation. Looking for a natural, easy snack with protein after a workout? Try regular or chocolate milk! It’s proven to be a great recovery drink. If you’re following a vegan diet or can’t tolerate milk, try flavored soy milk.
*Athletes have higher caloric requirements, so it’s best to meet with dietitian to discuss personalized needs.
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Wrap-Up
To meet your protein needs, it’s important to have foods containing some protein at most meals and snacks and to consume a variety of sources.
Duke Photo Credit: Lauren Hagedorn
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Wrap-up
Take home message: Protein is a macro nutrient necessary for growth, development and maintenance of all tissues and organs of the body. To meet your needs vary sources of protein within your diet. regularly.
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