NUTR 200 Lecture Notes - Lecture 12: Complete Protein, Saturated Fat, Subcutaneous Tissue
31 May 2018
School
Department
Course
Professor
NUTR 200 Nutrition for Today 04/20/2018
MJ Gunnarson, MS, RD 1
Protein and amino acids 2
Reading
P 175-181, 187-190, 196-199
Chapter 8 – Protein Quality, Protein-Deficiency Diseases, High Protein Diets
Chapter 9 - Introduction, Vegetarian and Semi-Vegetarian Diets, Benefits of a Diet Rich in
Plants, Nutritional Consideations and Conens…
Objectives for today:
▪ Estimate your own protein needs.
▪ Discuss how and why protein recommendations change for athletes.
▪ Explain the concept of nitrogen balance.
▪ Discuss problems that arise when too much or too little protein is consumed.
▪ Discuss the health benefits as well as the nutritional concerns associated with vegetarian
and/or vegan diets.
▪ Explain how someone adhering to a vegetarian or vegan diet could be assured of getting
adequate dietary protein.
▪ List several good food sources of protein – including non-meat and dairy products.
Protein Recommendations
RDA = 0.8 g/kg/d 154 lb/ (2.2lb/kg)=70kg x 0.8= 56g
Athletes in training – recommended intake 1.2 – 1.7 g/kg/d
Both cases, recommendations are for protein to make up between 10 – 35 % of total caloric intake.
Why the increased recommendation for athletes?
• Increased lean body mass
• Additional protein needs for recovery
Why are protein requirements increased in athletes?
• Increased lean body mass
• Additional protein needs for recovery
• Small amount of protein used for energy during activity
Activity Level
Grams per kilogram body weight (g/kg)
Sedentary (adult)
0.8
Endurance athlete
1.2-1.4
Strength athlete
1.2-1.7
find more resources at oneclass.com
find more resources at oneclass.com
NUTR 200 Nutrition for Today 04/20/2018
MJ Gunnarson, MS, RD 2
Proper protein intake depends on
– Activity level
– Age
– Health status
– Example: consider 70 kg person
• a sedentary adult requires 0.8 grams protein per kg of body weight per day (g/kg/d):
56 g/d
• A person recovering from an illness or surgery may require 1.5-2 g/kg/d: 105-140 g/d
• An athlete in training may require up to 1.7 g/kg/d: 119 g/d
• An infant requires 1.2 to 1.5 g/kg/d: 77-84 g/d
• An older person requires 1.1-1.2 g/kg/d
Protein has 4 kcal/gm
-meat, poultry, fish: 1 oz ~7gm
-dairy: 1c ~8gm
-beans: 0.5c ~7gm
-soy products: 0.5c tofu ~2gm
-nuts, seeds: 1oz ~7g, peanut butter 2T ~9gm
-grains: 1svg (1sl bread, 0.5c rice) ~3gm
Dietary recommendations – How much protein should we eat?
Proper protein intake depends on
Activity level
Age
Health status
Nitrogen Balance:
-nitrogen balance determines protein needs
Nitrogen balance = Nitrogen in – nitrogen out
Positive nitrogen balance: a person consumes more nitrogen than is excreted
periods of growth, pregnancy, recovery from illness
Negative nitrogen balance: a person excretes more than in consumed
starvation, severe illness
find more resources at oneclass.com
find more resources at oneclass.com
Document Summary
Chapter 8 protein quality, protein-deficiency diseases, high protein diets. Chapter 9 - introduction, vegetarian and semi-vegetarian diets, benefits of a diet rich in. Rda = 0. 8 g/kg/d 154 lb/ (2. 2lb/kg)=70kg x 0. 8= 56g. Athletes in training recommended intake 1. 2 1. 7 g/kg/d. Both cases, recommendations are for protein to make up between 10 35 % of total caloric intake. Increased lean body mass: additional protein needs for recovery. Increased lean body mass: additional protein needs for recovery, small amount of protein used for energy during activity. Example: consider 70 kg person: a sedentary adult requires 0. 8 grams protein per kg of body weight per day (g/kg/d): Nuts, seeds: 1oz ~7g, peanut butter 2t ~9gm. Nitrogen balance = nitrogen in nitrogen out. Positive nitrogen balance: a person consumes more nitrogen than is excreted periods of growth, pregnancy, recovery from illness. Negative nitrogen balance: a person excretes more than in consumed starvation, severe illness.
