chap 6 Proteins

challenges of vegetarianism

can lack sufficient amount of vitamins and minerals, must plan a balanced and adequate diet. include complementary proteins, use food guide.

function of protein

cell growth, repair and maintenance. enzymes,hormones, fluid and electrolyte balance. pH balance, antibodies, energy source.

how many amino acids make a protein

9 essential amino acids, 11 nonessential amino acids

define protein-energy malnutrition

a disorder caused by inadequate intake of protein and energy. marasmus, sever calorie and protein defect, skin and bones appearance, no fat tissue kwashiorkor moderate calorie deficit with sever protein deficit, balloting of stomach

supplements

arginine, ornithine and leucine stimulate release of growth hormone to muscle growth, too small to stimulate GH. Leucine, isoleucine, valine, arginine, and alanine enhance exercise performance, study show no benefits, glycine is precursor to creatine without ergogenic effects

supplements

glutamine, claims increase muscle glycogen deposition, prevent lactic acid accumulation, enhance immune function, prevent adverse effects of over training. tryptophan, relieve pain, depression and insomnia, side effect are nausea and skin disorder. beta-alanin combines with histidine in muscle to form carnosin, major cellular buffer, increased time to fatigue, increase power output, tingling in face and hands.

risk of too much protein

high cholesterol and heart disease, excess calcium excretion leading to bone loss, increase risk of kidney disease.

how much protein

how much protein intake depends on activity level, age, and health status. children, adolescents, pregnant/lactating women, athletes, vegetarians need more.

define incomplete and complete protein

incomplete do not contain all 9 essential amino acids, not sufficient for growth and health, low quality protein. complete contains all 9 essential amino acids, high quality, animal sources, soy beans.

health benefits of vegetarianism

lower intake of fat and total energy, blood pressure, reduce risk of heart disease, types of cancer, less digestive problems.

define mutual supplementation, complementary protein

mutual supplementation is 2 incomplete protein sources added to make a complete protein. complementary proteins are combining 2 or more complementary proteins to provide adequate amount of all amino acids.

genetic diseases

phenylketonuria, sickle cell anemia, cystic fibrosis.

amino acids supplements and muscle mass

protein powders and amino acids sups don't cause muscle growth, 20 grams of high quality protein immediately after workout enhances muscle build-up.

supplements

protein supps won't make you grow more muscle, not harmful, lead to dehydration. amino acid supps, disrupt normal protein production, overwhelm cells with surplus of some AA. methionine, worsen symptoms of schizophrenia, hardening of the arteries, impair fetal/infant development, nausea and vomiting, constipation

vegetarian diets

restricts diet to plant origins, many versions of vegetarianism. benefits are health benefits, ecological, religious, and ethical reasons, concern over food safety.

different vegetarian diets

semivegetarian, exclude red meats. pescovegetarian, eat fish. lacto-ovo-vegetarian, excludes animal and seafood. lactovegetarian, relies on milk and cheese for animal protein. ovovegetarian, excludes dairy, animal, seafood. vegan only plant based foods. macrobiotic diet, extreme vegan. fruitarian, only raw/dried fruit, seeds, nuts, honey, and veg oil.