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Essential Guide to Protein Intake

Proteins are made up of amino acids and are essential nutrients. They come in complete and incomplete forms from various foods like eggs, milk, beef, and grains. Proteins serve important functions in the body like growth, regulation, and energy production. Dietary recommendations suggest 0.8 grams of protein per kilogram of body weight per day. Additional protein is recommended for building muscle, losing fat, and for active or elderly individuals. The type and timing of protein intake can also impact results, as animal proteins are better for strength and composition goals. A high protein diet is not necessarily unhealthy for most people when consumed from varied, nutritious sources.

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richard east
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39 views15 pages

Essential Guide to Protein Intake

Proteins are made up of amino acids and are essential nutrients. They come in complete and incomplete forms from various foods like eggs, milk, beef, and grains. Proteins serve important functions in the body like growth, regulation, and energy production. Dietary recommendations suggest 0.8 grams of protein per kilogram of body weight per day. Additional protein is recommended for building muscle, losing fat, and for active or elderly individuals. The type and timing of protein intake can also impact results, as animal proteins are better for strength and composition goals. A high protein diet is not necessarily unhealthy for most people when consumed from varied, nutritious sources.

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richard east
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PROTEIN

PRESENTED BY RICHARD EAST


Proteins are an essential nutrient and can
be broken down into 20 building blocks
known as amino acids. 
Protein quantity in the
common foods we eat:
PROTEIN QUALITY

Complete Proteins Incomplete Proteins

Eggs Cereals
Milk Legumes
Beef Grains
Poultry
Soybeans
Quinoa
The Role of Protein

The Functions of Body Protein


THE FUNCTIONS OF PROTEINS:

Growth and Maintenance


Regulatory Role
Energy Production
PROTEIN METABOLISM
Protein Requirements

The Nutrition Fundamentals


PROTEIN REQUIREMENTS

The DRI (Dietary Reference Intake) suggests 0.8 grams of protein per
kilogram of body weight, or 0.36 grams per pound.

This means an intake for a man weighing 80kg is 64g. This means an intake
for a woman weighing 60kg is 48g.
PROTEIN REQUIREMENTS

THE AVERAGE INTAKE: WHEN BUILDING MUSCLE:


0.4 – 0.6 grams of protein per pound Intake tend to vary from 0.8-1.0+
bodyweight is sufficient. gram per pound bodyweight.

WHEN LOSING BODY FAT: ACTIVE AND ELDERLY:


Protein set to 25-30% of daily Active - 0.5-0.65 grams per pound
caloric intake. bodyweight.
Elderly - 0.45-0.6 gram per pound
bodyweight.
Timing and Type

Protein
TIMING & TYPE

The quality of our protein sources is assessed via the biological value therefore
the type of protein we ingest will improve the results we see.
Animal proteins are better at improving strength and body composition.
Proteins that contain high levels of BCAA’s, particularly leucine, will produce
greater protein synthesis, improve insulin signalling and spare glucose in muscle
cells. 
Dangers of a High Protein Diet

The Nutrition Fundamentals


MANY PEOPLE WILL TRY AND TELL US THAT A HIGH PROTEIN DIET
IS BAD FOR US BUT HERE’S WHAT YOU NEED TO KNOW:

There is no link to protein causing increased risk of coronary heart disease. 


There is no link to protein causing liver or kidney damage in healthy subjects. 
Recent studies show a positive relationship between protein intake and bone
health. 
ACTION STEPS
Take note of how much protein you eat in a day and compare it to your
current goal. Are you eating the right amount?

Make sure you are eating high qulaity proteins.

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