About proteins
PROTEIN
First importance. 10 –15 % daily energy intake .
Most protein food are high in fats (e.g milk, eggs ) .
Protein is made of a compound ‘’carbon’’ hydrogen’’ oxygen ‘’ nitrogen .
Protein primary function
Repair , mantainance and growth of the body and the cells .
Protein is also an energy giving nutrients and its energy value is 4 k/cal per gram.
RDA PROTEIN
Male 1gr per kg of body weight ( a man 87kg heavy will need 87 g of protein daily ).
Female 0.9 x kg of body weight ( 57 kg heavy woman needs 51.30 g of protein x day ).
RDA is the basic Recommended Daily Allowance
Note: Sport people have a higher need of protein then normal people, usually about double but its open for discussion as there seem to be some disagreement on the matter
PROTEIN
Complete Incomplete
First class Second class
High biological value low biological value
Complete protein is from an animal source such meat, fish milk eggs ……
Incomplete protein is from grain and legumes such as peas beans soya ….
To have a complete protein we need 2 types of food together bread and beans or rice and peas ….
Amino Acids
Protein is made of a smaller unit called amino acid .
There are 25 known amino acids at this time .
They are divided in 2 categories
Essential and non essential
Both categories are equally important but the essential aminos need to be replaced on a daily base .
THE 8 ESSENTIAL AMINOS ARE
1- VALINE
2- LEUCINE
3- ISO-LEUCINE
4- LYSINE
5- METHIONINE
6- THREONINE
7- PHENYLALANINE
8- TRYPTOPHANE
