Proteins

Proteins Group members: Kevin Midlash, Nikhita Moolayil, Hailey Cload, Ellie Fishbein, Dustin Wolf

Proteins are used to make and repair cells in the body such as antibodies, enzymes and hormones. They are also a source of energy for the body that last longer than carbohydrates. There are also proteins within your body that serve various functions. Some examples are; Alphakeratin, which forms your hair and fingernails, and Hemoglobin, which is in your blood and carries oxygen to your body. Protein contains 4 calories per gram. In your daily diet, 10-15% of the calories consumed should be from protein sources such as eggs, milk products, meats, soy, nuts, and beans. For instance, a ½-cup serving of vanilla ice cream contains: Compare this with the same serving size (½ cup) of cooked carrots: ** Explain what amino acids are and how some are produced by the body and the rest you get from another source. There are terms for this. ** An amino acid is organic compound containing an amino group (NH2), a carboxylic acid group (COOH), and any of various side groups, especially any of the 20 compounds that have the basic formula NH2CHRCOOH, and that link together by peptide bonds to form proteins or that function as chemical messengers and as intermediates in metabolism. Only 10 can be synthesized in your body but the other 10 have to be consumed in the diet. ** Explain the 2 types of proteins and give examples of each. ** A complete protein is a food that contains a sufficient amount of all the essential amino acids. Many foods that come from animals tend to carry an ample amount of amino acids. This is the necessary element to make a protein have the ability to be called a complete protein. Some examples of complete proteins are meats, fish, poultry, cheese, eggs, yogurt, and milk. Some plant foods that are also considered as complete proteins are eggs and tofu. The second type of protein is the incomplete protein. The incomplete proteins are foods that contain a minute amount of protein or foods that do not contain all the needed amino acids in order to make it considered a complete protein. Some examples of incomplete proteins are grains, legumes, nuts, seeds and some vegetables. Other examples that contain a seriously low amount of proteins are barley, cornmeal, oats, buckwheat, pasta, rye, wheat, beans, lentils, dried peas, peanuts, chickpeas, soy products, sesame seeds, sunflower seeds, walnuts, cashews, pumpkin seeds, and other nuts are the main sources of incomplete proteins.
 * What is the role of proteins? **
 * How many calories do proteins yield? **
 * 178 total calories
 * 2 grams of protein (2 grams times 4 calories = 8 calories from protein)
 * 12 grams of fat (12 grams times 9 calories = 108 calories, or 61%, from fat)
 * 15.5 grams of carbohydrate (15.5 grams times 4 calories = 62 calories from carbohydrate)
 * 36 total calories
 * 1 gram of protein (1 gram times 4 calories = 4 calories from protein)
 * 0 grams of fat (0 grams times 0 calories = 0 calories from fat)
 * 8 grams of carbohydrate (8 grams times 4 calories = 32 calories from carbohydrate)
 * Give examples of foods that we can eat that contain protein. **



Proteins are from animal sources such as meat, eggs, and dairy products. They also come from soy products. These are called complete proteins because they contain all 9 essential amino acids. In addition, you can get these essential amino acids from plant based protein rich food sources such as grains, nuts, seeds, and beans.
 * ** High protein food ** || **Protein ** || **Crabs ** ||
 * EGGS ( 1 medium size ) || 6 grams || 0 g ||
 * MILK ( 1 pint or 568ml) || 19 grams || 24 g ||
 * MILK ( 1 glass ) || 6.3 [|grams] || 8 g ||
 * SOYA MILK Plain (200 ml) || 6 grams || 1.6 g ||
 * TOFU (100 g) || 8 grams || 0.8 g ||
 * LOW-FAT YOGHURT (plain) 150g || 8 grams || 10 g ||
 * LOW-FAT YOGHURT (fruit) 150g || 6 grams || 27 g ||
 * FISH (cod fillets 100g or 3.5 ounces) || 21 grams || 0 g ||
 * CHEESE cheddar 100g (3.5 ounces) || 25 grams || 0.1 g ||
 * ROAST BEEF ( 100g or 3.5 ounces ) || 28 grams || 0 g ||
 * ROAST CHICKEN 100g ( 3.5 ounces) || 25 grams || 0 g ||
 * OTHER MEATS AVERAGE (100g or 3.5 ounces) || 25 grams ||  ||
 * OTHER MEATS AVERAGE (100g or 3.5 ounces) || 25 grams ||  ||
 * Explain what protein drinks are about and if they are good for you or not. **

According to the International Society of Sports Nutrition, protein shakes are a safe way to ensure enough protein when incorporated into a balanced, nutrient-rich diet. If one works out regularly and is trying to improve his or her muscle mass, protein drinks are good supplements to help achieve this goal. They help build lean muscle mass and provide quality nutrition to restore muscle glycogen post workout.


 * OTHER MEATS AVERAGE (100g or 3.5 ounces) ||  || 25 grams ||   ||   ||

Proteins are from animal sources such as meat, eggs, and dairy products. They also come from soy products. These are called complete proteins because they contain all 9 essential amino acids. In addition, you can get these essential amino acids from plant based protein rich food sources such as grains, nuts, seeds, and beans.
 * ** High protein food ** || **Protein ** || **Crabs ** ||
 * EGGS ( 1 medium size ) || 6 grams || 0 g ||
 * MILK ( 1 pint or 568ml) || 19 grams || 24 g ||
 * MILK ( 1 glass ) || 6.3 [|grams] || 8 g ||
 * SOYA MILK Plain (200 ml) || 6 grams || 1.6 g ||
 * TOFU (100 g) || 8 grams || 0.8 g ||
 * LOW-FAT YOGHURT (plain) 150g || 8 grams || 10 g ||
 * LOW-FAT YOGHURT (fruit) 150g || 6 grams || 27 g ||
 * FISH (cod fillets 100g or 3.5 ounces) || 21 grams || 0 g ||
 * CHEESE cheddar 100g (3.5 ounces) || 25 grams || 0.1 g ||
 * ROAST BEEF ( 100g or 3.5 ounces ) || 28 grams || 0 g ||
 * ROAST CHICKEN 100g ( 3.5 ounces) || 25 grams || 0 g ||
 * OTHER MEATS AVERAGE (100g or 3.5 ounces) || 25 grams ||  ||
 * OTHER MEATS AVERAGE (100g or 3.5 ounces) || 25 grams ||  ||
 * Explain what protein drinks are about and if they are good for you or not. **

According to the International Society of Sports Nutrition, protein shakes are a safe way to ensure enough protein when incorporated into a balanced, nutrient-rich diet. If one works out regularly and is trying to improve his or her muscle mass, protein drinks are good supplements to help achieve this goal. They help build lean muscle mass and provide quality nutrition to restore muscle glycogen post workout.

However, protein shakes are often advertised as meal replacements. Your body requires specific nutrition and calories throughout the day, and you can not rely on these drinks alone to provide that nutrition. When used in supplement for exercise, these drinks benefit you, but if you do not plan on building up your muscles, stick to getting your nutrition from food sources. Make sure you balance your diet and exercise to find the nutrition that is best for you.