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KIN150 Week 3 (Proteins)

by: May Thu

KIN150 Week 3 (Proteins) KIN150

Marketplace > University of Miami > Kinesiology > KIN150 > KIN150 Week 3 Proteins
May Thu
GPA 3.8

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About this Document

These set of notes are for the lecture on proteins. It includes the structure, sources, and types of proteins, along with other additional information.
General Nutrition for Health and Performance
Eduard Tiozzo
Class Notes
protein, health, performance, Kinesiology
25 ?




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This 5 page Class Notes was uploaded by May Thu on Thursday February 4, 2016. The Class Notes belongs to KIN150 at University of Miami taught by Eduard Tiozzo in Spring 2016. Since its upload, it has received 22 views. For similar materials see General Nutrition for Health and Performance in Kinesiology at University of Miami.


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Date Created: 02/04/16
Friday, May 20, y KIN 150 Protein ­ 4kcals/g  ­ 2/3 of dietary protein in US comes from meat, poultry, dairy (animal product) ­ most of the world relies on plant proteins from grains and vegetables  ­ the richer the society, the more meat product they eat ­ Functions • enzymes speed up metabolic reactions • transport proteins move substances in and out of cells (iron) • antibodies help immune system fight foreign bodies  • helps muscles move • hormones  ­ Sources of protein in the diet ­ 1/4 of plate should be protein 1 Friday, May 20, y ­ Animal (Complete) VS Plant (Incomplete) Protein  • Animal: vitamins and minerals, but low in fiber and can be high in fat (saturated fat) • Plant: good source of vitamins, minerals, and fiber, no fat, but  • Complete (Animal Protein): will have no deficiency in types of protein (contain all  essential amino acids) • Incomplete (Plant Protein): deficiency in some types of  protein  (lack one or more essential amino acids) ­ Amino Acids (AA) • building blocks of protein • has nitrogen in the structure  ­ Dipeptide: 2 AA  ­ Tripeptide: 3 AA ­ Polypeptide: up to 100 AA • Structure of amino acids: Amino Group, Carboxyl group, Variable Group  • byproduct of breaking down protein is ammonia (kidneys and liver)  ­ changed into urea, and flushed out of the body as urine • 20 different types (combine in different ways) • Nonessential VS Essential  ­ Nonessential: body can make it  (5 types) ­ Essential: body can’t make (must consume) (9 types) • Conditionally essential: only under certain extreme conditions your body can’t make  it • Branched Chain Amino Acids (3 types) 2 Friday, May 20, y ­ crucial for exercise, to repair or build muscles ­ Leucine: essential (muscle building/preserving) ­ one of the three BCAA  ­ muscle protein synthesis (most important AA in building muscle) ­ may help control obesity and keep blood cholesterol in healthy range  ­ Tyrosine • Nonessential amino acids  • building blocks for several neurotransmitters (dopamine) ­ Tryptophan  • Essential amino acid  • makes serotonin (involved with healthy sleep and stable mood, depression) ­ Glutamine  • conditional essential (only required in states of disease or stress of the body) ­ Protein denaturation • loses their 3D structure and function • cooking denatures it, makes it more efficient to digest ­ Amino Acids in the body is dependent on caloric intake • when diet is low in sugar (low calorie intake), body converts AA to sugars  • when there is an excess of protein, body converts into fatty acids  • adequate amount, body will use to repair and build muscle  ­ Complementary Proteins  • two incomplete food protein sources that compensate for each other’s inadequate  supply of essential AA (ie: rice and beans, bread and peanut­butter) 3 Friday, May 20, y ­ Protein Supplements • Whey VS Casein • cow milk protein (1 glass: 20% whey, 80% casein) • whey is easier to absorb, casein is harder to digest because it’s fat soluble  • whey is consumed post­workout, casein is consumed before bedtime  ­ Whey • Isolate (best option, better quality): 90% of one scoop is protein  • Concentrated (cheaper option): 25% to 89% of one scoop is protein and other is fat  or lactose  ­ Contractile Proteins  • proteins in muscles allows us to move ­ Protein deficiency ­ Kwashiorkor: pure protein deficiency (getting calories from fat and carbs, but no  protein) ­ Marasmus: protein deficiency also not getting enough calories  ­ Protein that harm certain individuals  • Phenylketonuria (PKU): no enzyme to convert phenylalanine to tyrosine, but  converts to phenylketones (toxic for body) ­ individuals with PKU has low protein, plant based diets  • MSG (Monosodium Glutamate): synthetic form of amino acid ­ headaches, flushed face, rapid heartbeat, chest pain (Chinese restaurant  syndrome) ­ Protein requirements • adults (sedentary): 0.8g/kg body weight  4 Friday, May 20, y • requirement increases if you’re physically active (1.2g/kg of body weight), periods of  growth, pregnancy, lactation • if you go over 2g/kg body weight, can be harmful to liver and kidney ­ Protein Excess • must hydrate if you have excess of protein • bone health (osteopenia: reduced bone density) (osteoporosis: severe osteopenia,  brittle bones) • kidney stones  • heart disease  ­ Red Meat ­ processed red meat increases risk of cancer 5­10% (sausages, hotdogs, bacon) 5


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