Lecture 5

• Protein
1. Functions, sources, recommended intake
2. Metabolism
3. Protein and exercise
4. BMI
5. BMR
Protein

• Proteins are large, complex molecules composed of amino acids,

which are essential for the structure, function, and regulation of the
body’s cells, tissues, and organs. They play critical roles in almost
every biological process, serving as building blocks for muscles,
enzymes, hormones, and antibodies, among other functions.
Function of Protein
• Proteins are essential for many processes in the body, serving
structural, functional, and regulatory roles. Here are the key functions
of proteins:
1. Structural Support
• Collagen: Provides structure to skin, bones, tendons, and ligaments.
• Keratin: Found in hair, nails, and the outer layer of skin, giving it
strength and protection.
• Elastin: Allows tissues like skin, lungs, and blood vessels to return to
their original shape after stretching or contracting.
Function of Protein
2. Enzymatic Activity
• Enzymes: Proteins that accelerate biochemical reactions in the body, such as digestion
(e.g., amylase, lactase) and metabolism (e.g., ATP synthase for energy production).
3. Transportation and Storage
• Hemoglobin: Transports oxygen in the blood from the lungs to tissues and organs.
• Myoglobin: Stores oxygen in muscles for immediate use.
• Ferritin: Stores iron in the liver and releases it as needed.
4. Hormonal Signaling
Insulin: Regulates blood glucose levels, helping cells absorb glucose.
Growth Hormone: Stimulates growth, cell reproduction, and regeneration.
Thyroxine: Regulates metabolism and energy production.
Function of Protein
5. Immune Defense
Antibodies (Immunoglobulins): Recognize and neutralize foreign invaders like bacteria
and viruses, providing immunity.
Cytokines: Signal molecules that help cells communicate, especially in immune
responses.
6. Muscle Contraction and Movement
Actin and Myosin: Muscle proteins responsible for contraction, enabling movement and
supporting breathing, digestion, and circulation.
7. pH and Fluid Balance
Buffers: Proteins act as buffers to maintain pH levels, preventing blood and bodily fluids
from becoming too acidic or basic
Albumin: Helps regulate fluid balance, maintaining blood pressure and volume.
Function of Protein
8. Energy Source
• When carbohydrates and fats are insufficient, proteins can be used as
an alternative energy source through a process called
gluconeogenesis, where protein is converted to glucose in the liver.
9. Repair and Maintenance
Proteins support growth, repair tissues, and replace old cells, essential
for wound healing and muscle recovery after exercise or injury.
In summary, proteins are versatile macromolecules, essential for nearly
every bodily function, from structure and support to metabolism,
immunity, and movement.
Sources of Protein
• Proteins are found in both animal and plant-based foods. Here’s a breakdown of
primary sources of protein:
1. Animal Sources of Protein
Animal sources are considered "complete" proteins as they contain all nine essential
amino acids that the body cannot produce.
• Meat: Beef, pork, lamb, and poultry (like chicken and turkey) provide high-quality
protein.
• Fish and Seafood: Salmon, tuna, shrimp, and other seafood are excellent protein
sources, often rich in omega-3 fatty acids
• Eggs: A versatile protein source that is also rich in essential nutrients like choline
• Dairy Products: Milk, cheese, and yogurt offer high-quality protein and are rich in
calcium and vitamin D
Sources of Protein
2. Plant-Based Sources of Protein
• Plant sources may lack one or more essential amino acids, but combining various
plant proteins can provide a complete profile.
• Legumes: Beans, lentils, chickpeas, and peas are rich sources of protein and fiber.
• Nuts and Seeds: Almonds, walnuts, chia seeds, and pumpkin seeds offer protein,
healthy fats, and various minerals
• Whole Grains: Quinoa, farro, brown rice, and oats are grains that contain protein
along with carbohydrates and fiber.
• Soy Products: Tofu, tempeh, edamame, and soy milk are complete plant-based
protein sources.
• Vegetables: While generally lower in protein, vegetables like broccoli, spinach, and
Brussels sprouts provide some protein along with vitamins and minerals.
Sources of Protein
3. Protein Supplements
For those with specific dietary needs, protein supplements like whey, casein, and
plant-based protein powders (e.g., pea, hemp, or soy) can be beneficial, especially
for athletes or individuals with higher protein requirements
4. Combining Plant Proteins
For a complete amino acid profile, plant-based sources can be combined, such as:
• Rice and Beans
• Peanut Butter on Whole Wheat Bread
• Hummus with Pita Bread
By incorporating a variety of these sources, you can ensure an adequate and
balanced protein intake to meet dietary needs.
Recommended intake of Protein
• The recommended protein intake varies by factors such as age, sex, activity level, and specific health
or fitness goals. Here are general guidelines:
1. General Recommendations
Adults: The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body
weight per day. This is the minimum needed for most sedentary adults to meet basic nutritional needs.
Example: A sedentary person weighing 70 kg (about 154 lbs) would need approximately 56 grams of
protein daily (70 kg x 0.8 g/kg = 56 g).
2. Active Adults and Athletes
Endurance Athletes: 1.2–1.4 grams per kilogram of body weight per day to support energy and muscle
repair needs
Strength Athletes: 1.6–2.0 grams per kilogram of body weight per day to help with muscle building and
recovery.
Example: A 70 kg strength athlete may need around 112-140 grams of protein daily (70 kg x 1.6–2.0
g/kg).
Recommended intake of Protein
3. Older Adults:
Older Adults (50+ years): Around 1.0–1.2 grams per kilogram of body weight
per day to help prevent muscle loss associated with aging.
Example: An older adult weighing 70 kg would need about 70-84 grams of
protein daily
4. Specific Needs and Goals
Weight Loss or Muscle Building: Higher protein intake (1.2–1.6 grams per kg)
can help maintain muscle mass during weight loss and support lean muscle gain
Pregnant and Breastfeeding Women: Protein needs increase to support the
growing fetus or breastfeeding needs, generally around 1.1 grams per kilogram
of body weight
Recommended intake of Protein
• General Daily Protein Goals
• Women: 46-75 grams per day, depending on activity level.
• Men: 56-91 grams per day, depending on activity level
• Distribution Throughout the Day
Spreading protein intake throughout meals can improve muscle synthesis
and metabolism, especially beneficial for athletes and older adults. For
example, aiming for 20–30 grams per meal helps support optimal muscle
maintenance and growth.
Ensuring the right amount of protein based on individual needs can help
maintain muscle, energy, and overall health
Metabolism
• Metabolism is the set of chemical processes that occur within living
organisms to maintain life. These processes allow cells to convert food into
energy, build and repair tissues, and eliminate waste. Metabolism consists of
two primary categories
1. Catabolism
• Definition: The breakdown of complex molecules into simpler ones,
releasing energy in the process.
• Examples: Digesting food, breaking down glucose for energy (glycolysis), and
breaking down fats into fatty acids.
• Energy Release: The energy released in catabolism is often stored in the
form of ATP (adenosine triphosphate), the body's main energy currency.
Metabolism
• 2. Anabolism
• Definition: The process of building complex molecules from simpler ones, using energy in
the process.
• Examples: Synthesizing proteins from amino acids, building muscle tissue, and creating
cell membranes from lipids.
• Energy Use: Anabolism requires energy, typically supplied by ATP produced during
catabolism.
Importance of Metabolism
Energy Production: Fuels all cellular activities and bodily functions.
Growth and Repair: Supplies the necessary materials for tissue repair, growth, and
maintenance.
Waste Elimination: Removes byproducts and toxins produced during metabolic processes.
Protein and exercise
• Protein plays a crucial role in supporting exercise by promoting muscle
repair, recovery, and growth, especially after resistance or endurance
workouts. Here’s a closer look at how protein impacts exercise
performance and recovery:
1. Muscle Repair and Growth
Protein Synthesis: Exercise, especially resistance training, causes micro-
tears in muscle fibers. Protein provides the amino acids necessary to repair
and rebuild these fibers, leading to increased muscle strength and size.
Muscle Adaptation: Regular intake of protein aids in muscle adaptation,
which is essential for performance improvements over time.
Protein and exercise
2. Timing of Protein Intake
Pre-Workout: Consuming protein before a workout (15-30 grams) may
help fuel the muscles and slow down muscle breakdown during
exercise.
Post-Workout: Protein intake within 30–60 minutes post-workout is
often recommended to jumpstart muscle repair. This "anabolic
window" helps replenish muscle protein stores and supports recovery.
Throughout the Day: Spreading protein intake across meals can
support continuous muscle synthesis and maintenance
Protein and exercise
3. Daily Protein Requirements for Athletes
Endurance Athletes: About 1.2-1.4 grams per kilogram of body weight per day to support
endurance needs and muscle repair
Strength Athletes: Around 1.6-2.0 grams per kilogram per day to aid muscle growth and recovery.
General Active Adults: 1.0–1.2 grams per kilogram per day for those engaging in regular moderate
exercise.
4. Types of Protein for Exercise
Whey Protein: A fast-digesting, complete protein rich in essential amino acids, particularly
beneficial after workouts for muscle recovery.
Casein Protein: A slow-digesting protein that provides a steady release of amino acids, ideal for
maintaining protein synthesis throughout the night
Plant-Based Proteins: Options like pea, soy, and hemp proteins are excellent for plant-based diets,
though combining different sources can provide a complete amino acid profile
Protein and exercise
5. Protein for Weight Management and Performance
• Increased Satiety: Protein-rich diets help athletes and active individuals feel full longer, assisting
in weight management.
• Muscle Preservation: Protein supports lean muscle retention during weight loss, which is critical
for sustaining performance.
• Improved Recovery: Protein aids recovery by reducing soreness and muscle damage, allowing
for more frequent training sessions.
6. Combining Protein with Carbohydrates
Pairing protein with carbohydrates post-exercise enhances glycogen (energy) replenishment and
muscle repair. For example, a mix of 15-20 grams of protein with 30-40 grams of carbohydrates is
effective for recovery.
By ensuring adequate protein intake and focusing on timing around workouts, athletes and active
individuals can improve muscle recovery, enhance performance, and support overall health.
Body Mass Index
• Body Mass Index (BMI) is a simple measurement used to assess a person’s
body weight relative to their height, providing a general indication of
whether an individual has a healthy body weight. It's commonly used as a
screening tool for weight categories that may lead to health problems,
although it does have limitations.
• BMI Formula
• BMI is calculated by dividing a person's weight (in kilograms) by the square of
their height (in meters):
• BMI=weight (kg)/Height(m)2​
• For weight in pounds and height in inches, the formula is:
• BMI=weight (lb)×703/Height(in)2​
Body Mass Index
• BMI Categories
• According to the World Health Organization (WHO) standards:
• Underweight: BMI < 18.5
• Normal weight: BMI 18.5 – 24.9
• Overweight: BMI 25 – 29.9
• Obesity: BMI ≥ 30
• Limitations of BMI
• While BMI can indicate if someone is underweight, normal weight, overweight, or obese, it
doesn’t directly measure body fat or distribution. It also doesn’t distinguish between muscle and
fat, meaning that:
• Muscular Individuals (e.g., athletes) may have a high BMI without having excess body fat.
• Older Adults or Low-Muscle Individuals may have a "normal" BMI but higher body fat
percentages, which could increase health risks.
Body Mass Index
• Importance of BMI
• Despite its limitations, BMI can be useful for:
• Screening for weight-related health risks in large populations.
• Identifying those who may benefit from further assessment of health
risks, such as blood pressure, cholesterol, and other markers of
metabolic health.
Overall, BMI is a practical tool for population studies and initial health
assessments, but individual assessments are best supplemented with
other measurements and professional advice.
Basal Metabolic Rate (BMR)
• Basal Metabolic Rate (BMR) is the amount of energy, measured in calories, that your body
needs to perform basic life-sustaining functions while at rest. These functions include
breathing, blood circulation, temperature regulation, and cell production. BMR represents the
minimum amount of energy required to keep the body functioning when at rest and makes up
the largest portion of total daily energy expenditure for most people.
• Factors Affecting BMR
1. Age: BMR generally decreases with age due to muscle loss and hormonal changes
2. Gender: Males typically have a higher BMR than females due to a higher muscle mass
3. Body Composition: Muscle tissue burns more calories than fat tissue, so individuals with
higher muscle mass usually have a higher BMR
4. Genetics: Some people naturally have a higher or lower BMR due to genetic factors
5. Hormonal Levels: Hormones such as thyroid hormones play a significant role in regulating
BMR
Basal Metabolic Rate (BMR)
• BMR Calculation
• While precise measurement of BMR would require laboratory testing, it can be estimated
using equations such as the Harris-Benedict or Mifflin-St Jeor formulas:
• Harris-Benedict Equation:
• Men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in cm) - (5.677 × age in years)
• Women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height in cm) - (4.330 × age in
years)
• Mifflin-St Jeor Equation:
• Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
• Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
These equations provide an estimate of BMR and are commonly used in fitness and nutrition
planning.
Basal Metabolic Rate (BMR)
• Importance of BMR
• Understanding your BMR is important for:
1. Weight Management: Knowing BMR helps estimate how many calories you need daily to maintain,
lose, or gain weight.
2. Caloric Needs: BMR is a foundational component of Total Daily Energy Expenditure (TDEE), which also
includes energy burned during activity and digestion.
• Increasing BMR
• While BMR is largely determined by genetics and body composition, you can influence it by:
• Building Muscle Mass: Muscle tissue requires more energy than fat tissue, even at rest.
• Physical Activity: Regular exercise, especially resistance training, can boost BMR.
• Healthy Eating Patterns: Avoiding severe calorie restriction, which can lower BMR as a survival
response, is key to maintaining metabolic rate.
• BMR provides a baseline for personalizing diet and exercise plans to meet specific health and fitness
goals.