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Posts tagged ‘protein’

Nutrition – Amino Acids

Protein’s building blocks are amino acids.  There are 9 indispensable amino acids.  These are found in the food we eat.  There are 11 dispensable, incomplete amino acids.  These can be made by the body if you are eating enough indispensable amino acids.  A complimentary protein can be similar to an indispensable when you combine 2 or more dispensable amino acids.

The primary function of protein in the human body is to build and repair tissue (build tissue).  The secondary function of protein, not the body’s preference to use it this way, is to be used for high-intensity energy.  (Carbs are primary and said to be “protein sparing” because of this.)

The RDA of protein is 10% – 35% of your daily diet.  An equation to guess your needed daily intake is .8 gr per Kg of body weight.  This is generally low for most people, active or not.  How much more do we need?  According to the NSCA, we should intake 20% or 1.4 – 1.7g per Kg. daily.  http://www.humankinetics.com/excerpts/excerpts/how-much-protein-does-my-client-need

If you weigh 210 lbs divide by 2.2 to get 95.5 Kg for your weight.  Then to get a range you will perform both of the following to get a range of 133 g to 162 g.

95 * 1.4 = 133 grams   and    95 * 1.7 =  162 grams

Most media will recommend about 30% or 1-2 grams per pound.  Which is about 1 gram per pound of lean mass (non-fat body mass).  Most of the media sources are owned by supplement companies.  Something to be aware of, but not automatically negating the claim.

1 chicken egg has ~ 6 – 7 grams of protein (about 1/2 is in the yolk)

1 oz of milk has ~ 1 gram of protein (8 oz in a cup)

1 oz of meat has ~ 6 – 8 grams of protein (lean meat has more)

Starches have a bit of protein, about 3-5 grams per serving.  Vegetables are usually about the same as starches at ~3-5 grams per serving.  Fruit is good, but not when you’re looking for protein, at about 0-2 grams per serving.  Fruits with relatively high amounts of protein are avocados, peaches and dried figs. 

Chapter 14 “Essentials of Strength Training and Conditioning”; Thomas R. Baechle and Roger W. Earle – Page 206

Functions of Nutrients

Nutrition is the science of the food we eat and how our bodies use it.

There are 6 Essential Nutrients. The six essential nutrients include the 3 macronutrients, carbohydrates, protein, fat, and the 3 micronutrients, vitamins, minerals and water.

The Principle of Nutrient Interaction states that no nutrient works alone and that nutrients have many roles.

There are three broad functions of nutrients; to build and repair tissue, regulate metabolism and to provide energy.

Carbohydrates are the body’s “high intensity” energy source.  This is the primary function of carbs.  Carbs come from plants (grains, fruit, vegetables).  Our bodies store carbs as glycogen in the liver and muscle tissue (excess can be stored as fat).  The RDA of carbs per day is 45% – 65% of our daily intake.

Protein is the body’s “back up” for high intensity work.  The building blocks of protein are amino acids.  Protein is stored in the body as muscle tissue. Excess protein is stored as fat.  The RDA of protein per day is 10% – 35% of our daily intake.

Fat is the body’s endurance fuel and is used for low intensity energy.  Fat is stored as adipose tissue.  The building blocks of fat are fatty acids.  The RDA for fat is 20% – 35% of our daily intake.

 

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