The Fundamentals of
Protein
Biochemistry and Metabolism
RECAP FROM LAST WEEK
What was last weeks lecture?
Key Points
• Optimal health is multi-factorial
• There is no one diet for optimal health but certain
factors can have a positive influence
• A diet that promotes energy balance
• Minimal processed food, lots of fruit and vegetables
• Plant based and varied
• Corrective/Specific diets can be helpful when
aiming to control/benefit disease states
AIMS
The basic structure of protein and amino acids
Different types of protein and amino acids
Protein digestion, absorption & metabolism
Key functions of protein
Health benefits
• Requirements for optimal health
Performance benefits
• Requirements for optimal performance
Myths of Protein
The basic structure
Protein and Amino Acids
Essential vs Non-Essential Amino Acids
Amino Acids
11 Non-Essential 9 Essential
Alanine Proline* Histidine
Arginine* Serine Lysine
Asparagine Methionine
Tyrosine* Phenylalanine
Aspartate Threonine
Cysteine* Tryptophan
Glutamate Isoleucine
BCAAs
Glutamine* Leucine
Glycine* Valine
*Conditionally essential
BCAA’s
Not required if you have adequate high quality
protein!
• “A dietary supplement of BCAAs alone cannot support an
increased rate of muscle protein synthesis. The availability of the
other EAAs will rapidly become rate limiting for accelerated
protein synthesis” - Wolfe (2017)
“You can start the car but you don’t have any fuel”
More reasonable to think there may be benefits in
prolonged endurance performance
– Kephart et al. (2016); Crown et al. (2006);
Blomstrand (1991)
Wolfe (2017)
Protein and its structure
Protein is the only macronutrient that contains a
Nitrogen molecule (N)
• Nitrogen balance to measure protein turnover
Amino acids are linked together by peptide bonds
Complete vs Incomplete Proteins
Complete proteins – All EAA’s in adequate amounts
• All animal-based protein sources
Incomplete proteins (deficient in at least one EAA)
• Usually plant-based sources
Combining food sources important for vegetarians
• A mixed diet will do this - Young & Pellett (1994)
• Leucine consideration?
And a recap on digestion
Protein Metabolism
Protein Metabolism
Pool of amino Synthesis Body tissues
Dietary Protein acids in blood Enzymes
& bodily fluids Hormones
Proteases/
Degradation Antibodies
peptidase
Deamination
Ammonia(NH3) Carbon residue
Urea Cycle
Carbohydrates & Fats
Urea
Recap…
Gluconeogenesis
When glucose is made from amino acids
Can be called upon to maintain blood glucose levels
Stimulated by the release of Glucagon from
pancreatic islets
The multiple functions
Protein
Functions of Proteins and AAs
Functions Specificity Example
Structural Muscle proteins Collagen, Elastin
Albumin, globulins,
Transport Red blood cells lipoproteins
Enzyme Function Almost all enzymes Lactase, pepsin
Most non-steroid
Hormones hormones Adrenaline
Immune Function Antibodies sIgA
Acid Base Balance Buffer Glutamine
Fluid Balance Osmotic pressure Albumin
Energy Balance Krebs Cycle Intermediates Enzymes
From elderly to athletes
Protein Requirements
Requirements for the General Population
1g Protein = 4 kcal
Percentages often used in research
• As a percentage of daily energy intake (e.g. 15% protein)
• Enough research now to provide more accurate
recommendations relative to bodyweight
RNI = 0.8g/kg
• Represents the minimum amount to avoid deficiency
• (Kwashiorkor) – Williams (1935)
• Even the experts say this is too low
Current evidence indicates intakes in the range of at least 1.2 to
1.6 g/(kg.d) of high-quality protein is a more ideal target for
achieving optimal health – Philips et al. (2016)
Protein – Health benefits
Healthy hair & skin
Weight-loss
• ↑ Satiety in one meal and over 24 hours - Blom
et al. (2006); Lejeune et al. (2006)
• Thermic Effect of Food (TEF) - Raben et al. (2003)
Muscle retention - Metler et al. (2010)
Necessary for immune function
Protein – Health benefits in the Elderly
“Often suggested that age-related sarcopenia due to ↑ in MPB & ↓
in MPS. However basal rates of MPS & MBP are unchanged with
healthy aging. Instead, muscles of the elderly are resistant to
normally anabolic stimuli e.g. amino acids & RT Exercise. Ageing
muscle is less sensitive to lower doses of AAs than the young and
may require higher quantities of PRO to stimulate equivalent
MPS above rest & accrue muscle proteins.”
Practical considerations:
↑ PRO, hit leucine threshold per meal,
RT Exercise
Breen & Phillips (2011)
Protein – Performance benefits
↑ Muscle recovery
↑ Adaptations to training
• Not limited to strength/power sports
Power/Strength Athletes Endurance Athletes
Supporting MPS & increasing Increase mitochondrial capacity
LBM via ↑ aerobic enzymes
Repair muscle damage Repair muscle damage
Optimal Requirements
Will depend on the sport
Body composition/dieting considerations
1.
0.82 –g/kg
1.6 g/kg 1.2 – 1.7 g/kg 1.8 – 2.7 g/kg
Phillips & Van Loon (2011), Philips et al. (2016)
Specific to protein
Myths
Can I only digest/absorb 20-30g of protein?
ALL protein is digested and absorbed
• For most people, amounts above this not necessary for
maximal muscle protein synthesis
• Protein oxidation increases
No data to suggest 20-30g…
8-10g/hr estimated amino acid
absorption rates - Boirie et al. (1997)
Will too much protein damage my kidneys?
Evidence is non-existent
“Moderate changes in dietary protein intake cause
adaptive alterations in renal size and function without
indications of adverse effects” - Skov et al. (1999)
”..It appears that protein intake under 2.8g.kg does not
impair renal function in well-trained athletes” - Poortmans
& Dellalieux (2000)
“..In resistance-trained men that consumed a high
protein diet (~2.51–3.32 g/kg/d) for one year, there were
no harmful effects on measures of blood lipids as well as
liver and kidney function” - Antonio et al. (2016)
“There’s more protein in broccoli than steak”
Broccoli ~9g Protein per 100kcals
Rib Eye Steak ~7g Protein per 100kcals
To get 20g protein, you would only need to
consume…
770g VS
160g
2.6g Protein/100g 12.5g Protein/100g
A note on Whey Protein
Whey protein is dairy!
• Is it a supplement?
We consider it a ‘performance food’
Little Miss Muffet… was not a 300lb bodybuilder
Low Calorie, high protein option
• Weight loss
• Elderly
• Athletes
SUMMARY
The chemical building blocks of proteins are
Amino Acids (Essential and Non-essential)
Protein is involved in most biological
processes
• Essential for growth and repair, immune function,
transport, cell structure, enzyme function etc.
Optimal requirements are significantly higher
than 0.8g/kg (in geriatric nutrition & athletes
especially)
HOMEWORK
Quiz!
Create 1 of the 3 following client resources and
upload your work to LEARN:
1. High protein food list
2. Protein portions to achieve 25g protein
3. High protein food list for vegetarians
Further Reading
Wolfe (2017) - Branched-chain amino acids and muscle
protein synthesis in humans: myth or reality?
Philips et al., (2016) - Protein "requirements" beyond
the RDA: implications for optimizing health
Supporting course textbooks
• Chapter 4 in Nutrition & Metabolism - Gibney, Macdonald and
Roche (2006)
• Chapter 1, Part 3 in Exercise Physiology - McArdle, Katch and
Katch (2008)
