Protein Lectures 2024 - Classes 1-3 PDF

KINE 4020 – WINTER 2024 FEBRUARY 28 – MARCH 8 (5 CLASSES) DR. ANDREA JOSSE Lecture Guidelines I am teaching the WHOLE protein section in KINE 4020. I have supplied you with my slide deck on eClass. You will be TESTED on information contained within MY slides and MY lecture recordings. Dr. Ceddia’s p...

KINE 4020 – WINTER 2024 FEBRUARY 28 – MARCH 8 (5 CLASSES) DR. ANDREA JOSSE Lecture Guidelines I am teaching the WHOLE protein section in KINE 4020. I have supplied you with my slide deck on eClass. You will be TESTED on information contained within MY slides and MY lecture recordings. Dr. Ceddia’s protein notes within the textbook are supplementary. ◦ Some material within his notes are NOT covered in my classes. You will not be tested on that material. ◦ My lectures and notes/slides are testable material. Please email me, [email protected] if you have any questions. What do we eat…? https://www150.statcan.gc.ca/n1/pub/11-627-m/11-627-m2018004-eng.htm Canadian Community Health Survey (CCHS) 2004 and 2015 demographics Nutrients. 2019 Feb 28;11(3) Canadian Protein Intakes CCHS 2015, for protein, as a % of total kcals, yes. As a relative amount, yes. ~16% CCHS 2004 and 2015 - Canadians increase the proportion of their energy intake from fat and protein and decrease from CHO Auclair and Burgos. APNM. 2021 46:501-210. https://www150.statcan.gc.ca/n1/pub/82-625-x/2017001/article/14830-eng.htm Canada’s Food Guide(s) OLD!! NEW!! Protein Recommendations - CFG Canada’s New Food Guide (2019) – 3 food groupings in relative proportions ¼ plate = “protein foods” Food-based dietary guidelines (FBDGs) ◦ Flexible, simple, general advice ◦ Choose plant-based foods more often ◦ Milk and cheese are missing….. Not prescriptive Differences/similarities to USA MyPlate. Protein Recommendations - DRIs Dietary Reference Intakes (DRIs: USA and Canada) Nutrient-based dietary guidelines Acceptable Macronutrient Distribution Range: AMDR – 10-35% ◦ Recommended % of Energy EAR – Estimated average requirement for a nutrient in a population RDA - Recommended dietary allowance: 0.8 g/kg/d for adults Protein Consumption Guidelines How much protein is recommended for you??? e.g. 60 kg female, age 25 years - 60 x 0.8 = 48 - RDA: 48 g/d - AMDR: 50g – 175g (calculated) ◦ Assuming 2000 kcal/d RDA is the LOW end of AMDR…. Protein Consumption Guidelines RDA: Minimum daily recommended intake to meet the needs of 98% of people to prevent How much proteinhealthy is recommended for you??? disease, e.g. 60 kg female, age 25 years not the amount - 60 x 0.8 = 48 needed to achieve - RDA: 48 g/d OPTIMAL health. - AMDR: 50g – 175g (calculated) ◦ Assuming 2000 kcal/d RDA is the LOW end of AMDR…. Determining your Protein Needs STEPS: 1. Determine your body weight in kg. (lbs/2.2 = kg) 2. To determine the g of protein required per day. Multiply your weight in kg by the RDA for your age group. ◦ E.g. A 23 year old male who weighs 90 kg with a protein RDA of 0.8 g/kg/d  0.8 x 90 = 72 g/d. 3. What about you??? Protein content of common foods Food and equated serving Protein (g) Energy (kcal) 17-23 ~100 3.5 oz (100g) cooked skinless, chicken breast (2.5 oz ‘usual’) 30 150 3.5 oz (100g) of cooked lean ground beef (2.5 oz ‘usual’) 28 250 3.5 oz (100g) plain Greek Yogurt (2%MF) (175 g ‘usual’) 10 70 3.5oz (~100ml) skimmed milk (0%MF) (250 ml ‘usual’) 3.5 35 3.5 oz (100g) cooked flank steak (2.5 oz ‘usual’) 30 230 3.5 oz (100g) cooked salmon (farmed) (2.5 oz ‘usual’) 22 206 2 large eggs (~100g) 12 140 3.5 oz (100g) Tofu (firm/extra firm, raw) 9 70 3.5 oz (100g) chickpeas (canned, drained) 7 130 3.5 oz (100g) almonds (dry roasted) (1 oz usual) 21 600 3.5 oz (100g) peanut butter (natural) 23 585 3.5 oz (100g) cooked oatmeal 2.8 83 3.5 oz (100g) chopped broccoli (cooked) 2.5 35 1 “scoop” of whey protein (1 oz, 30g) Protein content of common foods Food and equated serving Protein (g) Energy (kcal) 17-23 ~100 3.5 oz (100g) cooked skinless, chicken breast (2.5 oz ‘usual’) 30 150 3.5 oz (100g) of cooked lean ground beef (2.5 oz ‘usual’) 28 250 3.5 oz (100g) plain Greek Yogurt (2%MF) (175 g ‘usual’) 10 70 3.5oz (~100ml) skimmed milk (0%MF) (250 ml ‘usual’) 3.5 35 3.5 oz (100g) cooked flank steak (2.5 oz ‘usual’) 30 230 3.5 oz (100g) cooked salmon (farmed) (2.5 oz ‘usual’) 22 206 2 large eggs (~100g) 12 140 3.5 oz (100g) Tofu (firm/extra firm, raw) 9 70 3.5 oz (100g) chickpeas (canned, drained) 7 130 3.5 oz (100g) almonds (dry roasted) (1 oz usual) 21 600 3.5 oz (100g) peanut butter (natural) 23 585 3.5 oz (100g) cooked oatmeal 2.8 83 3.5 oz (100g) chopped broccoli (cooked) 2.5 35 1 “scoop” of whey protein (1 oz, 30g) MEAT: E.g. 72 g/d - 2 eggs = 12 g - 6 oz Greek yogurt = 18 g - 7 oz salmon = 44 g  74 g protein PLANT: E.g. 72 g/d - 4 oz oatmeal = 3.2 g - 1 oz peanut butter = 3.5 g - 2 slices of grain bread = 7 g - 3 oz cooked spinach = 3 g - 200 g cooked quinoa = 9 g - 2 oz almonds = 13 g - 3 oz tempeh ‘steaks’ = 20 g - 3 oz edamame (boiled) = 12 g  70.7 g protein Protein content of common foods From textbook Food for thought….. Nutrition Literacy Lesson!!!! Food for thought….. Canadian Nutrient File (CNF) - Search by food (canada.ca) More food for thought….. Is this what CFG meant by plant-based?? Beyond Meat Burger…. Made from yellow pea protein isolates. Contains 20+ ingredients. Ultra-processed food ◦ Processed foods associated with consuming more calories and gaining weight. ◦ Hall et al. Cell Metab. 2019 Jul 2;30(1):67-77.e3 Perspective… “Vegan Beyond Meat burgers are just ultra-processed patties that can be bad for our health” – National Post article “Just because a product is plantbased doesn’t mean it’s automatically healthy. French fries are plant-based” – Abby Langer, RD https://nationalpost.com/news/canada/beyond-meat-health-vegan-burger-plantbased?fbclid=IwAR3_MHBInjSaV7rxaW6Pb4sXixHezvFjQXNrd9WA6vwZFXsmw4MMONsxtus Frontiers | Plant-Based Meats, Human Health, and Climate Change | Sustainable Food Systems (frontiersin.org) More food for thought….. What is the POSITIVE*? Eating less meat….. (Environmental concerns? Animal welfare concerns? Factory farming concerns?) Is this what CFG meant by plant-based?? Protein Functions ~15% bodyweight is protein ◦ ◦ ◦ ◦ ◦ ◦ ◦ ◦ ◦ Structural proteins (collagen, bone, muscle) Enzyme proteins (digestive enzymes, e.g., amylase) Transport proteins (e.g., on cell membranes, albumin, Hemoglobin) Protective proteins (e.g., antibodies, skin, blood clotting) Smooth proteins (e.g., non-contractile muscle, organs) Contractile proteins (e.g., muscle) Protein-derived hormones (e.g., insulin) Proteins for fluid balance (via osmosis) Proteins for pH regulation (buffers) ◦ Proteins are not generally used as fuel… ◦ Can be…. E.g., by endurance athletes Amino Acids Amino acids are the building blocks of proteins. ◦ central carbon + hydrogen atoms ◦ amino group ◦ Carboxyl (acid) group ◦ side chain (“R”) ◦ Different properties Amino Acids Essential amino acids (9) Nonessential amino acids (11) Histidine Alanine Isoleucine Arginine* Leucine Asparagine Lysine Aspartic acid Methionine Cysteine* Phenylalanine Glutamic acid Threonine Glutamine* Tryptophan Glycine* Valine Proline* Serine Tyrosine* *Conditionally essential Classifying Amino Acids Essential (indispensable): an amino acid that cannot be synthesized de novo (from scratch), and thus must be supplied by the diet. Nonessential (dispensable): An amino acid that can be synthesized by the body. Conditionally essential: they are usually not essential, except in times of illness and stress. Six amino acids are considered conditionally essential, meaning their synthesis can be limited under special (patho)physiological conditions, such as prematurity in the infant or individuals in severe catabolic distress. Classifying Amino Acids: side chains Different ways to classify AAs Affects their role within the body and where they reside (e.g., cell surface or core).  Aliphatic: straight or branched carbon chains  Aromatic: ring  Charged: Net neutral (zwitterions), Acidic (dicarboxylic, -ve charge) or Basic (dibasic, +ve charge)  Polar: (whether it interacts with water, electrolytes, minerals, etc., not charged) * Base * Acid *Aliphatic (straight or branched) and Aromatic (rings) Amino acids: General properties and classification - Online Science Notes Another classification scheme… Tyrosine is also aromatic (but polar….)! JaypeeDigital | Chemistry of Proteins Amino Acids: Transamination When a nonessential amino acid is not available from the diet, it is made in the body by the process of transamination in the liver. Amino Acids: Deamination Is the removal of an amine group from an amino acid. Takes place primarily in the liver. The rest of the amino acid, made up of (mostly) carbon and hydrogen, is recycled into something else or oxidized for energy. The NH3 turns into toxic ammonia which quickly converts to urea and is excreted in urine. Building proteins: Condensation reactions OH group from the carboxy-end of one AA and the H atom from the amino-end of another AA join to form a molecule of water. A covalent peptide bond is formed between the two AA’s creating a dipeptide bond. Breaking proteins: Hydrolysis reactions…. Break a dipeptide bond. Protein Structure Peptide bonds: link amino acids together ◦ Condensation reactions Dipeptides: 2 amino acids Tripeptide: 3 amino acids Oligopeptide: ( excretion  [+] balance Assessing Nitrogen Balance  Used to derive protein requirements (RDA). Subjects fed diet of known protein level, collect urine, feces (and sweat) for 3-14 consecutive days Measure nitrogen excretion  Excreted as urea, creatinine, ammonia, uric acid How much your body requires to maintain balance Problems with Nitrogen balance technique:  Difficult (hard to collect ALL N excreted….)  Costly  Time consuming  Compliance issues  Tend to underestimate output  underestimation of total requirements Newer technique…… IAAO Method break point IAAO – active young males ~23 yrs. The Indicator Amino Acid Oxidation (IAAO) method ◦ Used to derive protein requirements ◦ Stable Isotopically label an EAA (e.g., phenylalanine, leucine). When protein intake is low, labeled AA will be oxidized (detected in breath CO2) and not incorporated into body proteins. ◦ As protein intake increases, labeled EAA will be incorporated into new proteins and less will be oxidized (less detected in breath CO2 to a constant level). ◦ The “break point” indicates the protein requirement for the person Packer J et al. Front Nutr. 2017 Dec 21;4:64 More information about IAAO: Elango R et al. Br J Nutr. 2012 Aug;108 Suppl 2:S22-30.