When is your ‘prime’?
20-30 years old
How much muscle mass can we lose per decade from our 30’s onward?
5 lbs
How can we reduce muscle mass loss?
-Resistance training, Sufficient protein intake from food, protein supplementation
The word protein comes from….? and it means….?
PROTEIOS meaning primary or of 1st importance
Skeletal muscle makes up ___% of of body weight?
40
Hilary Knight gained ___ lbs of muscle in __ years of training?
20 lbs of muscle in 4 years
Protein is constructed of 20 ___ ___ (a chain)
amino acids
Amino Acids contain….
carbon, hydrogran, oxygen, nitrogen
Which makes protein different from carbs and lipids?
Nitrogen
What is Anabolism?
Growth
What is Catabolism?
Degeneration
We have to consume protein in ____ _____ throughout the day to avoid catabolism?
timely intervals
Protein needs are based on individual:
body weight, age, activity level
There are ___ essential amino acids?
9
There are ___ non-essentia amino acids that our bodies can make?
11
The best sources of amino acids are ____ sources because they contain all 9 essential amino acids?
animal
Animal proteins provide ___ and ___ but are low in ____ and high in ____ and ____
vitamins and minerals, fiber, cholesterol and saturated fat
Plant proteins are lacking….
essential amino acids
Which 2 plant proteins contain all 9 essential amino acids?
soy and quinoa
in NA ___% of our protein comes from animal sources?
70
Europe and SA ___% of protein comes from animals
35
African and Asian ___% comes from animals?
20
What are the top 5 sources of protein in NA
Beef, Chicken, Milk, Cheese, Bread
Can you consume too much protein?
yes
What is protein’s role in your body?
Maintenance and repair of body tissue and functions
What are some consequences of not getting enough protein?
Immune system not properly functioning, inc. risk of infection, disease, tissue and cell damage
In an emergency the body can break down protein for?
energy
Which are complete proteins?
Animal sources
Which are incomplete proteins?
Plant proteins
Sources of plant proteins include.
Grains, Legumes, Nuts/Seeds
Soy beans products are …
rich in protein and essential AA’s
Soy products do not contain
saturated fats
Soy products contain various isoflavones which are….
phytochemicals (disease prvention)
Minimum of ___ g of soy per day
25
Soy can assist in…
Lowering cholesterol, great omega’s, great protein, reduce cancer risk, lower blood pressure
What’s the link between soy and estrogen?
Isoflavones bind to estrogen receptors=more estrogen (plant estrogen)
Human estrogen is ____x stronger than plant
1000
Sources of soy include…
Tofu, Edamame, Miso Paste, Soy milk, Soy flour
What is gluten?
a protein in grain products that aids in the rising of dough and binding process in baking
People with ____ _____ cannot eat gluten
Celiac diaseas
Chronic intolerance to gluten is…
reaction in small intestine causing damage to lining
how many CAD’s have celiac disease?
1/100 or 350,000
How many people buy gluten free products?
4 million
Issues with GF products?
- price, added sugar fat and salt, missing nutrients, missing complex carbs, some vitamins and minerals
Dieticians of CAD recommend… % of total kcal intake for protein?
12-15
High protein diets get ___% of kcals from protein to lose body fat?
30
What is the minimum protein need?
1 g of pro per kg of body weight (up to 1-2)
How many grams of protein should you consume at each meal?
30 g
Before and after exercise you should consume…. g of protein
20
Consuming carbs with protein before and after exercise stimulates the release of?
growth hormones
protein intake recommendations (AIS):
rage Sedentary Person 0.8 g/kg of BW/day
Minimally Active Person 1.0 g/kg of BW/day
Moderate - Intense Exerciser 1.2 - 1.7 g/kg of BW/day
Strength Training or Extreme 1.7 - 2.0 g/kg of BW/day
Endurance Training Athlete
Strength Training or Extreme 2.0 g/kg of BW/day
Endurance ‘Adolescent’ Athlete
New Research… anywhere from 2.0 – 3.5 g/kg BW/day
Protein rec for children?
1.7-2.0 g protein per kg per day
We should try to get ___ g of protein ___ times per day
10-20, 4-6 times
What is Whey protein?
liquid portion of milk when it separates. Contains proteins, carbs, fats, v and m
___% of protein in milk comes from whey
20
Whey protein is…. and ___ digesting
water soluble, fast digesting
How many essential AA’s are in why?
9
What is WPC
Whey protein concentrate
Whey concentrate is the ___ processed?
least
WPC contains more ____ than the others.
lactose
What is WPI?
Whey protein isolate
WPC is ____ protein per serving.
more
WPI is further processed to remove___ and ____
lactose and fat
What is WPH?
Whey protein hydrolysate
WPH______
improves digestability
Some benefits of Whey protein?
Improved protein synthesis, promotes fat burning, anti-cancer properties, lowers LDL, lowers blood pressure
What is the negative of whey?
the release of Amino Acids is short-lived. You must ingest smaller, repeated amounts throughout the day.
80% of protein in milk is ___ which is found in the ‘curd’s of milk
Casein
_____ is water insoluble and coagulates?
Casein
Casein results in…..
a slower-release protein with a lower insulin response
Casein is best taken with a ___
lipid
Why are we cautioned about high protein diets
cardiovascular disease and cancer, can lead to loss of calcium, links to colon cancer, overtax kidneys
What is Diverticulosis?
Associated with ‘high protein’ and ‘low-fiber’ diets resulting in development of pouches in the colon
Leads to severe stomach pain and fever
Cons of high protein diets?
-reduced glycogen stores, loss of water, doesn’t reduce body fat
What are lipids?
‘fatty acids’ made up of molecules of carbon & hydrogen
What’s the difference between Fats and Oils
Fats = lipids solid at room temp (more hydrogen ions) Oils = lipids liquid at room temp (less hydrogen ions)
Lipids provide ____ kcals energy per gram?
9
Previously dieticians recommended ___% total kcals from lipids?
15-25
NEW lipid recommendation ____% total kcals from lipids?
20-35
What are the 1981, 2001, 2009 Canadian average of calories from fat over the last 30 years?
85 g/day, 100 g/day, 90 g/day
Healthy lipid needs can be met by consuming ___ tablespoons of plant oil daily?>
2-4 tablespoons
What are Saturated Fats
(solid @ room temp)
Animal Fats (dairy & meat) Increases LDL cholesterol (bad stuff!)
What are Unsaturated Fats
(liquid @ room temp)
Plants… canola, olive, peanut, corn, soybean oils
Nuts, seeds, avocados
Decreases LDL cholesterol
Improves HDL (good stuff!)
What are the four classes of fats and oils?
Fatty Acids, Triglycerides, Phospholipids, Sterols
What are Fatty Acids?
Simplest form of lipids found in body (building blocks)
Long chains of carbons with hydrogen
What’s the difference between Saturated and Unsaturated Fatty Acids?
Saturated (saturated with hydrogen ions)
i.e. solid – ‘animal’ fats
Unsaturated (less saturated with hydrogen ions)
i.e. liquid – ‘plant’ oils
What makes up triglycerides?
3 fatty acids (‘tri’) bonded to glycerol (an alcohol)
______ are the most common type found in body and foods. sugar is converted to this, found in the blood stream and stored in the liver.
Triglycerides
_______ exist throughout the body particularly in the brain.
Phospholipids
_____ participate in fat digestion and play an important structural role in cell membranes. Considered a non-essential lipid
Phospholipids
What are the two types of sterol?
LDL (bad cholesterol)- triglycerides- should be under 100. HDL (good cholesterol) helps rid body of bad cholesterol. Should be 50 or better.
The body can make all but two types of lipids being…..
Essential fatty acids (Omega 3 and Omega 6)
Where do we find Omega 3?
Fish! we do not get enough
Where do we find Omega 6?
Grains, corn, grain fed beef and chicken (we don’t get enough)
What does Omega 3 do? And how much do you need?
Reduces inflammatory processes in body & blood clotting
Supports brain function
Benefits vision, immune system, skin, hair
Eases symptoms of depression, anxiety
Recommendation:
1 gram Omega 3 supplement per day
What does Omega 6 do and how much do you need?
Regulates blood pressure
But… too much can increase blood clotting and inflammation
Caution in over-consuming Omega 6!
How do we get Omega 3 & Omega 6 Fatty Acids?
Found in mayonnaise, salad dressings, fish, canola oil, soy bean oil, walnuts, and flax seed.
Recommendation to eat 2 servings of fish per week
What are some concerns about eating too much fish?
High levels of mercury
What are good lipids?
Virtually all plant lipids
Nuts & Seeds
Fish
What are bad lipids?
Saturated: Dairy fat
Animal fat
What are VERY bad lipids?
Partially hydrogenated
Trans fats
_______ of fatty acids creates trans fatty acids!
Hydrogenation
Dangers of Trans Fat?
Increases LDL, increases blood cholesterol, increases inflammation, risk of cardiovascular disease.
When did trans fats become listed on nutritional labels?
2005
If ______ is one of the
first 3 ingredients on the packaging, there is a
significant amount of trans fat in the product
partially hydrogenated vegetable oil
Why do we need lipids?
Provide energy (9 kcals per gram)
Primary fuel for muscles ‘at rest’ or
during ‘low intensity’ activity
Prevents breakdown of protein for energy
Extreme low-fat diets ‘teach’ your body to store fat.
Plays a role in brain function (nerve impulses)
Insulates and protects some organs (i.e. kidneys)
Athletes that are too lean… danger of internal injury
Transport fat-soluble vitamins (A-D-E-K)
____ make foods flavorable?
Lipids
Dieticians of CAD recommend what for lipids?
20 - 35% of total kcals from lipids
Try to reduce ‘saturated’ fat… less than 10% of fat intake
Have ‘unsaturated fats’ dominate fat sources in the diet… 90%+
Avoid ‘transfats’ and ‘hydrogenated oils’, altogether!