Proteins
By: Chuck Rudolph RD

These nutrients serve as structural building blocks and the “work horses” in body chemistry.

They are only used as a source of energy when alternative sources are not adequately available - very inefficient conversion to glucose!

Functions of Protein in Body:
Structural Components of Body (esp. Muscle, Bone).
Body Chemistry.
        *  ENZYMES  (“workhorses” of body chemistry)
        *  HORMONES  (communication)
        *  ANTIBODIES  (immunity)
Emergency source of energy.
Help maintain body fluid balance.

Made up of NITROGEN containing subunits called AMINO ACIDS.

There are 20 total amino acids

9 are essential:

Histidine                Isoleucine    Phenylalanine
Methionine     Leucine          Threonine
Valine        Lysine            Tryptophan

Amino Acids & Neurochemicals
     High protein foods generally tend to promote the production of the neurochemical DOPAMINE.  This effect lasts for about 4 hours.  Dopamine increases attention span, alertness, motivation, and concentration.  The amino acid Tyrosine is the immediate precursor to Dopamine - it is converted directly into Dopamine when it crosses the blood-brain barrier.  Poultry, fish, red meats, and dairy products are all high in Tyrosine - a lean chicken breast or tuna salad sandwich with no mayonnaise or dressing makes for a good “thinking” lunch.  The amino acid Phenylalanine is the precursor to Tyrosine and is therefore a secondary precursor to Dopamine.

Dopamine

     The amino acid Tryptophan is a precursor to the neurochemical SERATONIN which promotes relaxation and sleep.  Turkey contains a particularly high concentration of Tryptophan.

Seratonin

Protein Quality
Complete  vs.  Incomplete

 COMPLETE PROTEINS:

Contain all the essential amino acids in adequate amounts.

Good sources include:  
Lean meat, boneless/skinless chicken breast, fresh fish, egg white, cheese, milk, soy.

 INCOMPLETE PROTEINS:

Lacking in one or more of the essential amino acids.

Least present essential amino acid (relatively) is the Limiting Factor in protein synthesis.

Complimentary Proteins  (need to mix & match to get correct quantities and balance).
wheat bread/peanut butter
beans/rice

Protein Tips and Recommendations

Select Lean meats such as halibut, tilapia, boneless/skinless chicken breast (white meat), Lean turkey breast, egg whites and Whey protein.
Necessary for building lean muscle tissue
Provides 4 calories per gram
Protein needs vary based on activity levels. 0.8 grams per kg body weight in normal people
1.2 – 2.2 grams per kg body weight in various athletes
If on a high protein diet, it is essential to stay hydrated. Dehydration and increased protein intake can cause the kidneys to over wok themselves.

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