Protein:
Excerpted from the Harvard School Of Public Health
What is Protein?
Take away the water and about 75 percent of your weight is protein. This chemical family is found throughout the body. It's in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. At least 10,000 different proteins make you what you are and keep you that way.
Twenty or so basic building blocks, called amino acids, provide the raw material for all proteins. Following genetic instructions, the body strings together amino acids. Some genes call for short chains, others are blueprints for long chains that fold, origami-like, into intricate, three-dimensional structures.
Because the body doesn't store amino acids, as it does fats or carbohydrates, it needs a daily supply of amino acids to make new protein.
Many people think of nuts as just another junk food snack. In reality, nuts are excellent sources of protein and other healthful nutrients.
One surprising finding from nutrition research is that people who regularly eat nuts are less likely to have heart attacks or die from heart disease than those who rarely eat them. Several of the largest cohort studies, including the Adventist Study, the Iowa Women's Health Study, the Nurses' Health Study, and the Physicians' Health Study have shown a consistent 30 percent to 50 percent lower risk of myocardial infarction, sudden cardiac death, or cardiovascular disease associated with eating nuts several times a week. In fact, the FDA now allows some nuts and foods made with them to carry this claim: "Eating a diet that includes one ounce of nuts daily can reduce your risk of heart disease."
There are several ways that nuts could have such an effect. The unsaturated fats they contain help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. One group of unsaturated fat found in walnuts, the omega-3 fatty acids, appears to prevent the development of erratic heart rhythms. Omega-3 fatty acids (which are also found in fatty fish such as salmon and bluefish) may also prevent blood clots, much as aspirin does. Nuts are rich in arginine, an amino acid needed to make a molecule called nitric oxide that relaxes constricted blood vessels and eases blood flow. They also contain vitamin E, folic acid, potassium, fiber, and other healthful nutrients.
Eating nuts won't do much good if you gobble them in addition to your usual snacks and meals. At 185 calories per ounce, a handful of walnuts a day could add 10 pounds or more in a year if you don't cut back on something else. This weight gain would tip the scales toward heart disease, not away from it. Instead, eat nuts instead of chips or other, less healthy snacks. Or try using them instead of meat in main dishes, or as a healthful crunch in salads
Protein and chronic disease
The most solid connection between proteins and health has to do with allergies. Proteins in food and the environment are responsible for these overreactions of the immune system to what should be harmless proteins. Beyond that, relatively little evidence has been gathered regarding the effect of protein on the development of chronic diseases.
Dietary Sources of Protein
|
Food
|
Serving
|
Weight in grams
|
Protein grams
|
% Daily Value
|
| Hamburger, extra lean | 6 ounces | 170 | 48.6 | 97 |
| Chicken, roasted | 6 ounces | 170 | 42.5 | 85 |
| Fish | 6 ounces | 170 | 41.2 | 82 |
| Tuna, water packed | 6 ounces | 170 | 40.1 | 80 |
| Beefsteak, broiled | 6 ounces | 170 | 38.6 | 77 |
| Cottage cheese | 1 cup | 225 | 28.1 | 56 |
| Cheese pizza | 2 slices | 128 | 15.4 | 31 |
| Yogurt, low fat | 8 ounces | 227 | 11.9 | 24 |
| Tofu | 1/2 cup | 126 | 10.1 | 20 |
| Lentils, cooked | 1/2 cup | 99 | 9 | 18 |
| Skim milk | 1 cup | 245 | 8.4 | 17 |
| Split peas, cooked | 1/2 cup | 98 | 8.1 | 16 |
| Whole milk | 1 cup | 244 | 8 | 16 |
| Lentil soup | 1 cup | 242 | 7.8 | 16 |
| Kidney beans, cooked | 1/2 cup | 87 | 7.6 | 15 |
| Cheddar cheese | 1 ounce | 28 | 7.1 | 14 |
| Macaroni, cooked | 1 cup | 140 | 6.8 | 14 |
| Soymilk | 1 cup | 245 | 6.7 | 13 |
| Egg | 1 large | 50 | 6.3 | 13 |
| Whole wheat bread | 2 slices | 56 | 5.4 | 11 |
| White bread | 2 slices | 60 | 4.9 | 10 |
| Rice, cooked | 1 cup | 158 | 4.3 | 9 |
| Broccoli, cooked | 5 inch piece | 140 | 4.2 | 8 |
| Baked potato | 2x5 inches | 156 | 3 | 6 |
| Corn, cooked | 1 ear | 77 | 2.6 | 5 |
Nutritive Value of Foods, USDA
Lean Body Weight Method
Step #1 Calculate your lean body weight (Example 200# & 20% Body Fat) = 100% - 20% = 80%
Step #2 Multiply (Example 200 X .80 ) = 160# lean body weight
Step #3 Multiply lean body weight times 1 (Grams Of Protein Needed Per Day) = 160 gr.
Step #4 Subtract breakfast protein (Example 3 oz. steak & 2 eggs) = est. -32 gr.
Step #5 Subtract lunch protein (Example 6 oz. chicken & 2 bread) = est. -48 gr.
Step #6 Subtract dinner protein (Example 6 oz. fish & 2 vegetables) = est. -48 gr.
Step #6 Total grams of protein supplement needed to MAINTAIN muscle mass & weight = est. 32 gr.
Step #7 Total scoops of protein needed (32 divided by 16 grams of protein per scoop) = est. 2 Scoops
(Supplement protein should be taken after a workout & prior to 8:00 PM)
Total Body weight Method (Example 200#)
Step #1 Multiply total body weight times .8 = grams of protein needed per day = 160 gr.
Step #2 Subtract breakfast protein (Example 3 oz. steak & 2 eggs) = est. -32 gr.
Step #3 Subtract lunch protein (Example 6 oz. chicken & 2 bread) = est. -48 gr.
Step #4 Subtract dinner protein (Example 6 oz. steak & 2 vegetables) = est. -48 gr.
Step #5 Total grams of protein supplement needed to MAINTAIN muscle mass & weight = 32 gr.
Step #6 Total scoops of protein needed (32 divided by 16 grams of protein per scoop) = est. 2 Scoops
(Supplement protein should be taken after a workout & prior to 8:00 PM)
For more information: Dr. Ben Kim - Making Sense Of Protein