CIA Protein June 2014 - Gardner - to share · The recommended dietary allowance (RDA) is an...

Protein 101

Outline Ø  Standard Recommendations

Ø  Minimum / Optimal / Maximum – CONFUSION?

Ø  Quality

Ø  Impact of Shifting from Animal to Plant-Based Proteins

Dietary Reference Intakes (DRI)

Dietary Guidelines for Americans

PROTEIN: Estimated Average Requirement (EAR)

Age Group 7-12 months

1-3 years

4-8 years

9-13 years

14-18 years

>18 years

Girls/Women 1.0

0.87

0.76

0.76

0.71

0.66

Grams / kg body weight

Boys/Men 1.0

0.87

0.76

0.76

0.73

0.66

PROTEIN: Estimated Average Requirement (EAR)

Weight (lbs) 100

150

200

250

0.66 Grams / kg body weight

EAR 30 g

45 g

60 g

75 g

> 18 years

Distribution of Requirement

Protein Requirement

25 grams/day

54 grams/day

Recommended Daily Allowance (RDA) Population Approach: Add 2 Standard deviations to EAR

Protein Requirement

25 grams/day

54 grams/day

PROTEIN: Recommended Daily Allowance (RDA)

Age Group 7-12 months

1-3 years

4-8 years

9-13 years

14-18 years

>18 years

Girls/Women 1.2

1.05

0.95

0.95

0.85

0.80

Grams / kg body weight

Boys/Men 1.2

1.05

0.95

0.95

0.85

0.80

PROTEIN: Recommended Daily Allowance (RDA)

Weight (lbs) 100

150

200

250

0.8 Grams / kg body weight

RDA 36 g

55 g

73 g

91 g

> 18 years

Recommended vs. Actual Intake in U.S.

RDA for protein for adults >18 years

Women: 46 g/day

Men: 58 g/day Daily estimated intake of protein by Americans

111 g/day 85% from animal sources

Does not account for the cumulative amounts of protein from minor protein sources (e.g., potatoes, vegetables)

The data are from 2006, based on data published in 2011, and accessed April 28, 2014. (http://www.ers.usda.gov/data-products/food-availability-%28per-capita%29-data-system/.aspx#.U168mlfiiSp)

https://fnic.nal.usda.gov/food-composition/usda-nutrient-data-laboratory)

0

50

100

150

200

250

300 gr

ams

PROTEIN Intake – Stanford Students Range: 39-263 grams

Mean (+/- SD) = 99 +/- 39 grams

RDA for men ~55 grams

RDA for women ~45 grams Average requirement??

0

50

100

150

200

250

300

0 1000 2000 3000 4000

Protein (grams)

Kcals

Likely under-reporting average intake for typical

day, unless actively losing weight

Class Exercise: Protein and Energy (Kcal) intake

PROTEIN Intake – Stanford Med Students

0

50

100

150

200

250

300

0 1000 2000 3000 4000

Protein (grams)

Kcals

RDA EAR

Class Exercise: Protein and Energy (Kcal) intake

PROTEIN Intake – Stanford Med Students

Class Exercise: Protein and Energy (Kcal) intake

0%

5%

10%

15%

20%

25%

30%

35%

40%

0 500 1000 1500 2000 2500 3000 3500 4000

% P

rote

in

Kcal

10- 25%

PROTEIN Intake – Stanford Med Students

Outline Ø  Standard Recommendations

Ø  Minimum / Optimal / Maximum – CONFUSION?

Ø  Protein Quality

Ø  Impact of Shifting from Animal to Plant-Based Proteins

JAMA, June 25, 2008—Vol 299, No. 24 pp 2891-2893

The recommended dietary allowance (RDA) is an estimate of the minimum daily average dietary intake level that meets the nutrient requirements of nearly all (97 to 98 percent) healthy individuals. …the minimum protein intake necessary to avoid a progressive loss of lean body mass as reflected by nitrogen balance.

Acceptable macronutrient distribution ranges (AMDR)

Percentages of daily calories from carbohydrate, fat and protein sufficient to provide adequate total energy intake and nutrients while reducing the risk of chronic disease.

10-35% Protein 45-65% Carbohydrate

20-35% Fat IOM – Dietary Reference Intakes

Acceptable macronutrient distribution ranges (AMDR)

Percentages of daily calories from carbohydrate, fat and protein sufficient to provide adequate total energy intake and nutrients while reducing the risk of chronic disease.

10-35% Protein

IOM – Dietary Reference Intakes

10% of a typical caloric intake translates to 0.95 g/kg/d and 35% of energy intake translates to 3.3 g/kg/d.

Athletes and active individuals may benefit from protein intakes of 1.2 to 1.7 g/kg/d, an amount higher than the recommended daily allowance of 0.8 g/kg/d.

Hea

lth (%

)

OPTIMAL intake is typically a wide range

Bounded by marginal deficiency and toxicity

Outline Ø  Standard Recommendations

Ø  Minimum / Optimal / Maximum – CONFUSION?

Ø  Protein Quality Ø  Impact of Shifting from Animal to Plant-Based Proteins

Amino Acids Essential

Histidine Isoleucine Leucine Lysine

Methionine Phenylalanine

Threonine Tryptophan

Valine

Nonessential Alanine Arginine

Asparagine Aspartic acid

Cysteine Glutamic acid

Glutamine Glycine Proline Serine

Tyrosine

Insulin: ~50 amino acids

Lipoprotein lipase (LPL): ~450 amino acids

Hemoglobin: ~600 amino acids

Thyroglobulin: ~2,700 amino acids

Titin: largest known protein ~34,350 amino acids

How Many Amino Acids?

Food Proteins: Quality, Use, and Need Protein Quality

Limiting Amino Acid

The essential amino acid that is present in dietary protein in the lowest amount proportional to its requirement

Just as each letter that is part of a word must be present when forming that word, each amino acid that is part of a

protein must be present when building that protein.

0.0 1.0 2.0 3.0 4.0 5.0 6.0

His

Is

o Le

u Ly

s M

et

Phe

Thr

Trp

Val

Ala

A

rg

Asp

/ine

Cys

G

lut/i

ne

Gly

Pr

o Se

r Ty

r

gram

s

Essential Non-Essential

7-fold difference

10-fold difference

Amino Acid Distribution (per 40 grams protein): EGG

His

Is

o Le

u Ly

s M

et

Phe

Thr

Trp

Val

Ala

A

rg

Asp

/ine

Cys

G

lut/i

ne

Gly

Pr

o Se

r Ty

r

gram

s

Essential Non-Essential

Amino Acid Distribution (per 40 grams protein)

0.0 1.0 2.0 3.0 4.0 5.0 6.0 7.0 8.0 9.0

Whole Egg White Rice

Limiting amino

acid

His

Is

o Le

u Ly

s M

et

Phe

Thr

Trp

Val

Ala

A

rg

Asp

/ine

Cys

G

lut/i

ne

Gly

Pr

o Se

r Ty

r

gram

s

Essential Non-Essential

Amino Acid Distribution (per 40 grams protein)

Whole Egg Pinto Beans

0.0 1.0 2.0 3.0 4.0 5.0 6.0

Limiting amino

acid

His

Is

o Le

u Ly

s M

et

Phe

Thr

Trp

Val

Ala

A

rg

Asp

/ine

Cys

G

lut/i

ne

Gly

Pr

o Se

r Ty

r

gram

s

Essential Non-Essential

Amino Acid Distribution (per 40 grams protein)

Whole Egg Beans and Rice

0.0 1.0 2.0 3.0 4.0 5.0 6.0 7.0

Limiting amino

acid

Outline Ø  Standard Recommendations

Ø  Minimum / Optimal / Maximum – CONFUSION?

Ø  Protein Quality

Ø  Impact of Shifting from Animal to Plant-Based Proteins

…the source of protein (90 percent animal, 90 percent vegetable, or mixed) did not significantly affect the median nitrogen requirement, slope, or intercept.

It should be noted that almost all of the studies included as 90 percent vegetable were based on complementary proteins.

Food Proteins: Quality, Use, and Need

“Concern about the quality of individual food proteins is of only theoretical interest in settings where food is abundant. Most people in the US and Canada eat a variety of nutritious foods to meet their energy needs – not just say, cookies, potato chips or alcoholic beverages. They would find it next to impossible not to meet their protein requirements, even if they were to eat no meat, fish, poultry, eggs, cheese or soy products.”

Sizer and Whitney, Nutrition Concepts and Controversies

Breakfast 1 c Steel cut oats

¼ c Unswtnd soy milk ⅓ c Walnuts ¾ c Mango

⅓ c Unswtnd soy milk 4 oz coffee

Snack ¼ c Trail Mix

Lunch SALAD – Mixed lettuce, edamame, pinto beans, garbanzo beans, tofu, carrots, jicama, sunflower seeds,

beets, potatoes, slivered almonds, olive oil, balsamic vinegar

One of my vegan days Snack

Apple 1 oz Dark Chocolate

12 oz Soy chai

Dinner 2 c Gypsy Soup (Sweet potatoes,

chickpeas, veggies, turmeric) 1/8 c Cashews

1 slice Whole grain bread 6 spears Asparagus

Snack 1 oz Dark Chocolate ⅓ c Unswtnd soy milk

4 oz coffee

Item 2 c Gypsy Soup 1.75 c Soy milk

2 Tblsp Edamame ¼ c Trail Mix 1/3 c Walnuts

1 c Steel cut oats 2 Tblsp Pinto beans

2 Tblsp Garbanzo beans 1 slice Whole grain bread 2 Tblsp Slivered almonds

2 oz Dark Chocolate

1/8 c Cashews 6 spears Asparagus

1 Tblsp Sunflower Seeds 3 c Mixed greens

1/16 c tofu

Mango, apple, beets potato, chai tea, carrots, jicama,

balsamic vinegar, olive oil

One of my vegan days Kcal 431 120 63

175 190 202 61 67 70 78

340 95 20 52 25 12

488

Protein (g) 13 12 5.6 5.2 4.4 7.0 3.9 3.6 3.6 2.9

4.4 2.7 2.2 1.8 1.8 1.3

3

Subtotal

61 g

14 g

61 + 14 + 3 = 78 g (~2,525 Kcal)

Protein Use

Protein

1. Functional

2. Carbohydrate (for immediate need, or conversion to glycogen)

3. Fat (conversion for energy storage)

Nitrogen

No Storage

NH3 (Ammonia)

Take Home Points Ø  Standard Recommendations

Ø  Minimum / Optimal / Maximum – CONFUSION? Ø  Quality Ø  Impact of Shifting from Animal to Plant-Based Proteins

Americans (justifiably) confused about HOW MUCH protein they need, and from WHAT SOURCES to get it

In general, they get a LOT, and with some qualifiers, a LOT MORE THAN THEY NEED

Tremendous room for substantial shift from animal to plant protein