PROTEIN

By : Aubrey and Zach

 Icebreaker
Protein categories

Low: 0-8 g per serving

Egg (1 large = 6 g)
Potato (With skin) (1 potato = 4 g)
Mushrooms (4 medium or 3 oz. = 3 g)
Milk (1 cup = 8 g)
Peanut Butter (2 Tbsp = 8 g)

Moderate: 9-19g per serving

Feta Cheese ( cup = 10 g)
Beans (1 cup = 15 g)
Cottage Cheese ( cup = 13 grams)
Edamame (1 cup = 17 g)
Lentils (1 cup = 18 g)

High: 20+ g per serving

Greek Yogurt (1 cup = 23 g)
Ground Beef 95% lean (4 oz = 24 g)
Chicken (4 oz = 35 g)
Pork Chop (4 oz = 27 g)
Salmon Cutlet (4 oz = 23 g)

Print out cut outs for each of these items and write the serving and proteins amounts
on the back.
On the flip chart 3 categories with low-high marked with ranges. With one example in
each. Potato for low, Cottage cheese med, Ground beef for high.
OBJECTIVES
1. Participants will be able to list the benefits of consuming protein and which three
are most important to them.

2. The participants will be able to identify 2 pros and cons of eating protein from
animals sources and plant sources.

3. The participants will be able to plan two meals with adequate protein (1 plant
based and 1 animal based).
Functions of Protein in the body
What it does
Provide support to body cells and tissues
Build and maintain lean body mass (muscles)
Repair the body and aid with healing
Major component to blood and cells
Produce chemical messengers in the brain
These communicate with the brain to send out signals.
Also helps with memory, concentration, learning, especially when you age. (research article)
Helps to support the immune system.
Helps to digest food, and carry out other mechanisms by being a part of the makeup of hormones and
enzymes.

Why you need it

Protein is one of the 3 macros you need for a balanced diet.
There is no storage of protein in the body which is why it is needed in our diet. (Clarify)

Major component to blood and cells - Proteins in the body make up hemoglobin.
Hemoglobin carries oxygen throughout the body.

Protein supports our cells by providing structure to cell walls and aiding in the
movement in cells and contraction of muscle cells. Actin and myosin are proteins
found in muscle that aid in contraction.

Protein is made up of amino acids which are the building blocks of your muscles.
Without protein, it would be impossible to build, repair, and maintain your muscle
tissue.

Proteins make up collagen which is important for the bodys healing process.

Specialized white blood cells called lymphocytes can distinguish between normal
chemicals in your body and those they should attack. B lymphocytes, or B cells,
produce proteins called antibodies that attach to foreign invaders so other immune
cells, such as T cells, can destroy them. T cells also secrete proteins known as
cytokines. Cytokines are messengers that stimulate immune cells to act and then
inhibit them when appropriate to ensure the immune reaction does not go overboard.

https://woundcareadvisor.com/how-dietary-protein-intake-promotes-wound-healing-vo
l2-no6/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705323/pdf/nutrients-05-00852.pdf
 Activity
Why is protein important for you?

Have them rank their top 3 choices of why they eat protein foods.

1. Helps our muscles grow so we can be stronger.

2. Protein helps to keep my hair and nails strong.
3. Forms important enzymes and hormones that allow our body to respond to situations.
4. Makes up antibodies which help fight off sickness.
5. Taste great and are enjoyable to eat.
6. Helps to improve my mood
7. I want my brain to be healthy and function properly.
8. Keep me feeling full so I dont need to snack.
9. Slow ageing and prevent muscle loss from ageing.
10. Helps our body to heal and repair.

We will print these out and have a space on our handout so they can write these in.
 Essential vs Nonessential Proteins
List of amino acids What is difference:

Your body makes these ones:

Alanine, Asparagine, Aspartic Acid, Arginine, You have to eat the Essential ones. Your body
Cysteine, Glutamine, Glycine, Glutamic Acid, Serine, automatically makes the Nonessential amino acids
Proline, Tyrosine but essential must come from diet.

Your body cant make these ones:

Valine, Threonine, Tryptophan, Methionine,
Phenylalanine, Leucine, Lysine, Isoleucine, Histidine
Incomplete vs. complete
Complete - most animal sources; has all 9 essential
Incomplete - can pair foods up together to make a
complete protein source called a complementary
protein

Grain trifecta - find picture - how to pair up incomplete proteins

Combine whole grains with legumes

Combine legumes with nuts/seeds

Mention Throughout the day.

 Animal vs. Plant
Both Animal and Plant sources of protein have positives and negatives!

We think you should find a balance between the two in your diet.

Plant Protein Pros/Cons Animal Protein Pros/Cons

+Are nutritionally dense.
+Contain fiber which is important in the diet.
+There is a high variety of sources.
+Contains unsaturated fats which are typically lacking
in the American diet.
+Lean meats are high in protein and typically lower in
fat than red meats.
+Contains important B-vitamins not found in plant
sources.
+All sources are complete proteins

-Incomplete protein sources/need to pair to get -Contain saturated fat which can be unhealthy in
complete proteins. excess
-Lower in important B-vitamins which animal products -Red meat and deli meat has shown to have a
have. carcinogenic effect.

I will ask the audience what are some pros and cons of each plant and animals
sources of protein.
I will mention that legumes such as beans and lentil are a good quality and source of
protein, soybeans and tofu are as well.
Brief discussion about high saturated fat.
Ask about environmental impact.
 How much protein do I need?
What is the recommendation for protein? It depends highly on your lifestyle and needs.

Different sources have VERY different recommendations. The DRI is 0.8 g/kg.
EG 71g a day for the average male. (195 lbs)
60g a day for the average female. (166 lbs)

Some body building websites suggest up to 2.2 g/kg. (1 g/lb) Absorption

EG 195g protein a day for the average male.
166 grams of protein per day for the average female.

Could getting too much protein be dangerous? (Answer and discuss this question)

How much should I really be getting?

Evidence suggests around 1.0-1.2 g/kg or 89g to 107g (Male), 75g to 90g (Female)
This depends on how much you exercise. You might want to shoot for the upper end of the spectrum 1.2-1.4 if you exercise
regularly.

I will start by talking about how there are vastly different recommendations from
different sources. I will ask the audience how much protein do they think they get.
I will then ask if they think getting too much protein is dangerous for their body?

Evidence
http://www.clinicalnutritionjournal.com/article/S0261-5614(14)00111-3/fulltext
http://www.jamda.com/article/S1525-8610(13)00326-5/fulltext

Average male and female per CDC

https://www.cdc.gov/nchs/fastats/body-measurements.htm
Protein requirement per DRI
https://www.nal.usda.gov/sites/default/files/fnic_uploads//recommended_intakes_indiv
iduals.pdf
 How to get enough?
What does this look like? Lets look at some meals. Pictures

100g for men, 85g for women. Greek Yogurt (1 cup = 23 g)

Ground Beef 95% lean (4 oz = 24 g)
Per meal 30-35g for men, 25-30g for women. Chicken (4 oz = 35 g)
Pork Chop (4 oz = 27 g)
What about snacks? Salmon Cutlet (4 oz = 23 g)
Edamame (1 cup = 17 g)
Lentils (1 cup = 18 g)
Peanut Butter (2 Tbsp = 8 g)
Beans (1 cup = 15 g)
Eggs (2 = 12 g)
You can only absorb so much protein at a time. If you try
and get too much at a meal you wont absorb it all, it is
better to space out your protein throughout the day.

A study published in the "Journal of the American Dietetic Association" in 2009

found that 30 grams of protein maximally stimulated muscle protein synthesis,
the process by which muscles grow and repair. A serving greater than 30
grams offered no additional benefit.
 Vegetarian for a Meal

This activity focuses on the balance of animal and plant protein.

The participants will be provided with cut outs of food to plan a meal with. They will have space to write the meals
on their handout. On the back of each cut out we will write the protein content of the food and they will have to
meet specific amounts for each meal.

The participants will be asked to plan one plant based meal and one animal product based meal.

The participants will be asked to list why it is important to eat plant based and animal based protein. A space will
be provided on the handout to answer this.
Food Activity
Spiced Edamame Sample and
Recipe

How is it?

Protein content?

Recipe will be included on the handout.

CALL TO ACTION
Try one of the meals you planned today.
Questions?

Pictures for icebreaker, pictures for meal activity.

Handout. -Zach