Role in the body: Used for tissue growth and Repair. Can also be an energy source when carbohydrates stores are depleted.

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PROTEIN

• Role in the body Used for tissue growth and
  Repair. Can also be an energy source when
  carbohydrates stores are depleted.

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Protein Facts

• Makes up nearly half of the bodys dry weight
• Within six months every protein molecule in your
  body is broken down and replaced.
• Some proteins aid in the repair and growth of
  muscles, hair, nails, and the brain.
• Some is lost through excretion when you sweat,
  some proteins are lost. During heavy exercise
  blood cells are destroyed, and protein is used to
  rebuild those cells.
• The more intensely you train, the more protein is
  required for repair and growth.
• Consuming more protein than the body can utilize
  can result in an increase in fat storage, and
  overabundance can increase the formation of a
  toxic ammonia called urea which needs to be
  excreted or it will place a strain on your
  kidneys and liver.

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DETERMINING YOUR DAILY PROTEIN INTAKE

• Lean body weight in lbs. X Requirement Factor
  Daily Protein
• (non fat weight)
  Requirement (In grams)
• 
  
• REQUIREMENT FACTORS
• .5 Sedentary, no sports or training
• .6 Jogger or light fitness training
• .7 Sports participation or moderate training 3
  x a week.
• .8 Sports training and moderate weight training
  3 x a week
• .9 Heavy Weight Training
• 1.0- Heavy Weight Training and Sports Training

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The body breaks protein down into Amino Acids
The building blocks for protein that are
necessary for every bodily function
There are 20 different amino acids
Essential Non - Essential
There are 9 that you need to get from food sources There are 11 that can be manufactured within your body
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Complete Proteins contain ample amounts of all essential amino acids Incomplete proteins are missing or do not have enough of one or more of the essential amino acids
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Sources of Proteins
Animal Protein (complete) Vegetable protein (Incomplete) need to be combined
Meat
Grains
Fish
Legumes
Poultry
Nuts
Milk
Seeds
Other vegetables
Cheese
Eggs
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How much protein does your body need?
Males 15 -18 years old 59 grams
19 - 24 years old 58 grams
Females 15 - 18 years old 44 grams
19 24 years old 46 grams
Info obtained from The idiots guide to total
nutrition 3rd edition
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Protein content of common foods

• Peanut butter 2 tablespoons 8 grams of
  protein
• Turkey breast 26 grams
• Chicken, light without skin 26 grams
• Tofu (6 oz) 12 grams
• Tuna, white in water 25 grams
• Shrimp 17
  grams
• Brown rice 1 cup 5 grams
• Soy Milk 1 cup 7 grams
• Steak, sirloin 26 grams
• Cottage cheese ½ cup 14 grams
• Egg (1) 6
  grams

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How does this match up with daily amounts?
1,600 calorie plan 2,200 calorie plan 2,800 calorie plan
2 servings daily 2-3 servings daily 3 servings daily
A serving size of (complete protein) is about 4
ounces of lean steak, turkey, pork, chicken or 1
oz. Nonfat - milk cheese
serving sizes will be explained more clearly
when you complete your tri fit meal plan