Class 3 Flashcards
proteins (18 cards)
What is a protein
Large chain of Amino Acids
How many AA exist
20
9 are essential for life
2 roles of protein
1) Structure
muscle, bone, tendon, skin, hair
2) Body functions
Enzymes, transporter (Hb), hormones, antibodies
2 Classification of protein
Complete (high value)
all essential AA -> from animal sources
Incomplete
poor in one or many AA (limiting AA) -> plant source
Protein complementarity
Legumes + Nuts
Animal prot + Nuts or Legumes
How are peptide bonds broken down
high temp
pH
Enzymes
Utilization of protein synthesis
Replacement -> daily loss
Pregnancy -> fetus develop
Growth -> build new muscles
Body functions -> hormones & all
surgery, cicatrization and PA
What happens to excess protein
transformed into energy (carbs/fat)
Neutral nitrogen balance
Negative if:
Intake < loss
protein/energy deficiency
Positive if:
Intake > loss
NH3 in urine
Promote growth, pregnancy, …
Daily needs for athletes
1g/lbs = 2,2g/kg
Protein before training
Same as during
For satiety, muscle growth
carbs for energy not prot
Protein after training
Muscle protein synthesis
If you have less than 8h before next training -> EAT NOW
If more, anabolic window for next 24h
Dietary recommendation
1/3 of plate
Evenly distributed during the day
Underconsumption
Growth problems
Decrease immune capacity, wound healing
Decrease physical capacity
Overconsumption
underconsumption of other nutrient
overconsumption of fat
increase calcium loss in urine
overweight
Groups of meat vs cancer
1: processed meat (cold cuts, bacon, sausages)
2A: red meat
What molecule is responsible for cancer in meat
N-nitroso
Recommendation against cancer
max 3 red meat/week
less high T cooking
Trim off fat
Don’t eat charred meat
Less processed meats
