Protein. The last resort back up energy source Develops and Repairs muscles, Regulates Hormones Not meant as our Main Source of Energy   ○ We need proteins to regulate our cells, tissues, and organs.   ○ Proteins are essential to our muscles, skin, bones, and health.   ○ Proteins include enzymes, hormones, and antibodies.   ○ Proteins are essential to tissue growth and repair.   ○ We get proteins from foods like meat, fish, seafood, eggs, milk, cheese, yogurt, grains, vegetables, soy, and legumes.   ○ One gram of protein provides us with 4 Calories.   ○ Unless we are very active every day or an athlete, we need 0.36 grams of protein per lb of body weight. (0.8 grams per kg). Daily protein intake will depend on height, size, weight, activity level, illness, recovery from illness.   ○ High protein (exceeding the recommended maximum of 2 grams per day), may affect our health in several ways. There may stress in our kidneys, there may toxic (high) levels of ammonia in our cells, which will actually decrease physical performance, we may suffer a vitamin B6 deficiency, and we may lose calcium which leads to osteoporosis.   ○ One ounce of chicken provides us with 7 to 8 grams of protein, however, keep in mind that that the amount of protein depends on whether or not the meat is white, dark, skinless, and preparation. Dipped in egg and fried, the amount of protein increases.   Example: One 3 ounce piece of chicken contains 21 grams (7x3). One 3 ounce piece of chicken contains 84 protein Calories (21 grams x 4 kcals). If I weigh 100 lbs and need 36 grams (0.36 per lb) of protein every day, then I know that I need 15 more grams of protein to reach my goal.   ○ A 6 ounce broiled porterhouse steak contains 38 grams of protein, and 44 grams of fat, 16 of which are saturated. The equivalent amount of salmon provides 34 grams of protein, and 18 grams of fat, 4 of which are saturated.   ○ When it comes to red meat, choose lean cuts, eat small portions and eat it occasionally.   ○ Vegetable sources of protein such as beans, nuts, whole grains offer healthy fiber, vitamins, and minerals.   ○ Fish and poultry are the best choices when it comes to animal proteins.   ○ Figuring out protein needs can be complicated. Sports enthusiasts, marathon runners, athletes generally, and very physically active people will need to adjust their protein intake according to activity frequency and level.   If you need more information or clarification, nutritional counseling may be right for you.

○ We can mix and match various sources of amino acids to make complete proteins. For example, hummus with whole grain bread or lentil and wild rice soup   ○ Spirulina is considered a complete protein   ○ Whey is a great source of protein   ○ Soy and tofu are good sources of protein   ○ Eggs are full of protein. Protein in cooked eggs is apparently more efficiently processed by our bodies than the protein in raw eggs.   ○ Egg whites contain low-(virtually no)-fat and high protein. Egg yolks contain very high saturated fat, high cholesterol, and high protein   ○ Cheddar cheese and yogurt are high in protein. Try to keep it low fat, unless you are an athlete.   ○ Beans provide almost as much protein as meat and are much lower in fat and Calories   ○ We can use protein as a back up source of energy, but it is not advisable because we are basically using up our muscle protein   ○ Eating protein rich foods makes our muscles grow if, and only if, we engage in muscle building exercise. When we follow a muscle building exercise program, we also might increase our protein intake. With the right balance, we can build lean muscle mass.    ○ Protein helps our muscles grow over time, and heal. Infants and children tend to need more protein than adults to grow   ○ We use Calories from protein only after having used up those from carbs and fat. If we do not consume enough carbs and fat, our bodies rely on protein Calories for energy which will make our muscles smaller, not larger, in the long run   ○ Too much protein is said to stress our kidneys and possibly lead to insulin resistance (linked to diabetes)   ○ Some studies indicate that there is a correlation between high protein consumption (double our daily needs) and calcium loss in urine. Some studies suggest that there is no correlation ○ Studies that show a correlation indicate that the source of dietary protein in the case of calcium loss is animal and not plant