Protein Nutrition Facts


	Protein Nutrition Facts - Learn All You Need To Know About Protein Welcome to our Protein Nutrition Facts page. Where you can learn all about the importance of protein. The Basics Human protein is made out of building blocks called Amino Acids. There are 20 amino acids in all coming from plant and animal sources of food. Amino acids are divided into essential (9) and non-essential (11). Essential proteins cannot be synthesized by the body and therefore, must be consumed through diet. Protein is the basic structural material of all cells and is a vital part of everyone's diet. What is the Value of Your Protein? The number of essential amino acids consumed determines the quality of the protein we eat. If any of the essential amino acids are not available in a sufficient amount, or there is too much of one over the other, then protein synthesis cannot take place. The body will begin to break itself down to try and support protein synthesis, something we do not want if we are trying to build muscle. Plant protein from grains, legumes, nuts and seed do not usually contain sufficient amounts of one or more of the essential amino acids, and are an intermediate source of protein. They can be combined to provide appropriate proportions of the essential amino acids needed for protein synthesis. Other plants are entirely lacking in essential amino acids and a very low on the protein value scale. It is impossible to compensate for the lack of essential amino acids in these food sources. Animal protein is the highest quality protein you can eat. These food sources are called complete protein because all nine essential amino acids are present. Vegan diets must be closely regulated and monitored to ensure the correct amounts of the essential amino acids are being consumed. If you are not sure, your doctor will be able to help and determine whether or not you are deficient. What are The Amino Acids? Non-Essential Amino Acids 1. Histidine 2. Isoleucine 3. Leucine 4. Lysine 5. Methionine 6. Phenylalanine 7. Threonine 8. Tryptophan 9. Valine 10. Serine 11. Tyrosine Essential Amino Acids 1. Alanine 2. Arginine 3. Aspartic acid 4. Cysteine 5. Cystine 6. Glutamic acid 7. Glutamine 8. Glycine 9. Proline Protein Deficiency If your body's protein needs are not met through diet, you can develop an imbalance. Your doctor can perform a test to see if you have a deficiency. Those with deficiencies will have higher nitrogen levels in their urine than those who do not. This reflects the body's breakdown of internal protein to fuel synthesis. Protein synthesis requires a lot of energy as well. If you do not consume enough calories to support protein synthesis, your body will become deficient and begin to break down. This is why persons who do not get enough food look so emaciated, because all of their muscles have been broken down to fuel synthesis. Again if you are trying to build muscle, protein deficiency is a bad thing. If you are vegetarian or vegan, check with your doctor to make sure your diet will promote proper muscle growth. A good option for you is to try a protein supplement such as whey protein to provide you with needed essential amino acids. Protein Toxicity As eating too little high quality protein will make you deficient, eating too much protein can make your body toxic. Dietary protein consumed in excess your body's requirements is not stored, but removed as nitrogen waste in the urine as urea or ammonia. Other risks for long-term high protein intake are suspected in renal disease and diabetic nephropathy, but have not been confirmed. But to keep yourself safe, keep you protein intake to about 30% of your caloric intake and you will be fine. Even if you are exercising a lot, your body does not need a lot of extra protein to recuperate. It is better for your body to have a constant intake of protein through 5-6 meals a day, rather than chugging down huge protein shakes after your workout. What are My Protein Requirements Protein Requirements Infants (0-6 months) g/lb 1.0 Infants (6-12 months) g/lb 0.72 Children (1-3 years) g/lb 0.55 Children (4-6 years) g/lb 0.50 Children (7-10 years) g/lb 0.45 Adolescence (11-14 years) total g/day 46 Adolescence (15-18 years)total g/day 44-59 Young adults (19-24 years)total g/day 46-58 Pregnancy total g/day 60 Lactation total g/day 65 Sedentary Adult g/lb 0.4 Recreational Activity 0.5-0.75 Competitive Athletics g/lb 0.6-0.9 Muscle Building g/lb 0.7-0.9 Maximum Usable Amount: 1 gram/pound body weight References: Mahan, L.K. and Escott-Stump, S. Krause's Food, Nutrition & Diet Therapy, 10th ed., 2000.ð Rosenbloom, Christine. Sports Nutrition. A Guide for Working Professionals, 3rd ed., 2000. Some Dietary Sources of Protein Food Protein (grams) Dairy Skim milk, 1 cup 8.3 Whole milk, 1 cup 8.0 Ice cream, 1 cup 5.0 Yogurt, low-fat, 1 cup 10.7 Cottage cheese,1 cup 28.0 American cheese, 1 oz 7.0 Egg, 1 large 6.3 Fish, Meat & Poultry Tuna, 3 oz drained 21.7 Salmon, 3 oz ckd 16.8 Ground beef, 3 oz 25.7 Beef, 3 oz ckd 27.0 Pork chop, 3 oz ckd 24.5 Ham, 1 oz 5.9 Chicken breast, 3 oz 18.9 Chicken, dark meat, 3 oz 23.6 Turkey breast, 3 oz 25.7 Turkey, dark meat, 3 oz 24.3 Meat Substitutes Tofu, 3 oz 6.9 Veggie burger, 3 oz 25.7 Peanut butter, 2 Tbl 8.1 Almonds, 1 oz 5.4 Sesame seeds, 1 oz 7.5 Black beans, 1/2 cup 7.5 Pinto beans, 1/2 cup 7.0 Garbanzo beans, 1/2 cup 7.3 Fruits Banana, 1 medium 1.2 Orange, large 1.7 Vegetables Corn, ckd, 1/2 cup 2.2 Carrots, ckd, 1/2 cup 0.8 Green beans, ckd, 1/2 cup 1.0 Green peas, ckd, 1/2 cup 4.1 Related Articles High Protein Snacks Weight Training Muscle Building Diet Learn About Protein Supplements Find out about Fat Nutrition Facts Find out about Carbohyrdate Nutrition Facts Return Home from Protein Nutrition Facts	Custom Search Learn How Asea Can Help You Run Faster, Work Harder, and Recover Quicker. 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