Build Strength with Protein

Materials• Hulahoops• Jumprope• Musclemandiagram

Discussion1. Discuss the role of protein in the body.Proteinisthebody’sbuildingblock.Proteinhelpsyougrowbigandstrong.Proteinsupportsandmaintainsbodycomponents,including:

• blood,• organs,• muscles,• hair,• skin,and• nails.

2. What are some functions of protein?• Helpsbodytissuesgrow.• Helpsrepairbodytissues.• Aidsproperfunctionofredbloodcells.• Helpspreventinfections.• Regulateshormonesandenzymes.

3. Talk about the amount of meat needed each day.Group Age Daily RecommendationChildren 2 to 3 years old 2 ounces

4 to 8 years old 3 to 4 ounces Girls 9 to 13 years old 5 ounces

14 to18 years old 5 ouncesBoys 9 to 13 years old 5 ounces

14 to 18 years old 6 ouncesWomen 19 to 30 years old 5½ ounces

31 to 50 years old 5 ounces51+ years old 5 ounces

Men 19 to 30 years old 6½ ounces31 to 50 years old 6 ounces

51+ years old 5½ ounces

4. Compare 1 ounce equivalents.• 1ounceofmeat,poultry,orfish• ¼cupcookeddrybeansorpeas• 1egg• 1tablespoonofpeanutbutter• ½ounceofnuts/seeds• 1deckofcardsisaboutthesizeof3ouncesofmeat

Learner ObjectivesParticipantswillbeableto:

• discussproteinfunctions;• identifyplantandanimalsources

ofprotein;• distinguishbetweeninvoluntary

andvoluntarymusclemovement;and

• identifyonegoaloractionrelatedtoleanproteinand/orphysicalactivity.

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5. Discuss lean protein sources.Remindstudentstochooseleanmeatsbecausetheyarelowerinfat.Encouragestudentstolookformeatsourcesthataregrilledorbaked,

ratherthanfriedorbreaded.Havethestudentsdecidewhichofthetwochoicesinthepairsbelowis

theleanerproteinchoice.• chickennuggetsorbakedchicken• tunaorfriedcatfish• porkchoportilapia• turkeyorsteak

6. Compare protein sources. Grilled vs. Fried Calories Protein Carbs Fat grams

Fried chicken, 4 ounces 296 28 grams 11 grams 15 gramsGrilled chicken, 4

ounces110 20 grams 0 grams 1 gram

Fried fish sticks, 4 ounces

231 20 grams 8 grams 13 grams

Grilled fish (1 fillet) 80 14 grams 1 gram 3 gramsChicken fried steak, 4

ounces325 11 grams 34 grams 47 grams

Grilled lean hamburger, 4 ounces (97% lean)

136 24 grams 0 grams 4.5 grams

7. Brainstorm different sources of protein. (Meat is not the only source of protein.)• almonds• cashews• eggs• crabmeat• flounderfish• liver• soybeans• tofu• limabeans• peanuts• trout• tuna• walnuts• dairyproducts

K-State Research and Extension — Build Strength with Protein 3

8. Discuss the importance of physical activity and muscles.• Physicalactivitymakesmusclesstronger(andlarger).• Whenmusclesgetstronger,youcanexerciseforalongertime.• Examples:biking,running,walking.• Strongmusclespreventinjuries.

9. Brainstorm simple exercises for:• Upperbody

• push-ups,pull-ups,tug-o-war• Lowerbody

• jumping,running,biking• Core

• sit-ups,hulahooping

ActivityShake and Move:Haveyouthparticipateinexercisechallenges.Don’tcomparethemtoeachother.Instead,havethemdothechallengeseveraltimes,tryingtoimprovetheirscoreeachtime.

• Push-ups:Haveyouthseehowmanypush-upstheycandoin1minute.

• Jumprope:Haveyouthseehowmanytimestheycanjumpropein1minute.

• Sit-ups:Haveyouthseehowmanysit-upstheycandoin1minute.• Hula-hoop:Haveyouthseehowmanytimestheycanhula-hoop

in1minute.

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Deltoid:Shoulder• Liftsthearmup.

Pectoralis[pek-toh-ray-lis]Major:Chest• Pullsthearmdownandintowardsthebody.

Biceps:Frontofarm• Bendstheelbow.

Name that Muscle (Front)Play“NamethatMuscle”tohelpyouthlearnmajormusclesofthebody.

Abdominalmuscles:Stomach• Keepsthebodyupright.

Sartorius[sahr-tor-ee-uhs]:Runsacrosstheupperandinnerpartofthethigh

• Assistsinflexion,rotationofhip,andflexionofknee.

Rectusfemoris:Frontupperleg• Assistsinflexionandhipextension.

K-State Research and Extension — Build Strength with Protein 5

Trapezius[trah-pee-zee-uhs]:Upperback• Usedtorotateandmovetheshoulderbladeupanddown.

Italsoassistsinbreathing.

Triceps:Backofarm• Extendstheelbow.

Latissimus[lah-tis-i-muhs]dorsi[dor-see]:Back• Pullsthearmdownandintowardsthebody.

Gluteus[gloo-tee-uhs]maximus:Buttocks• Isamajormuscleinallowinghumanstowalk

upright.

Bicepsfemoris[fem-or-is]:Backupperleg• Assistsinflexionoftheupperleg.

Name that Muscle (Back)Play“NamethatMuscle”tohelpyouthlearnmajormusclesofthebody.

Gastrocnemius[gas-troh-nee-mee-uhs]:Calf• Helpsyoupointyourtoebypullingonyourheel.

6 K-State Research and Extension — Build Strength with Protein

Resources

Strengthvs.Power• Musclestrengthisthemaximalforcethatamusclecandevelop.

Strengthisdirectlyrelatedtothesizeofthemuscle.

• Thepowerofmusclecontractionishowfastthemusclecandevelop

itsmaximumstrength.Musclepowerdependsonstrengthand

speed[power=(force×distance)/time].Muscleenduranceisthe

capacitytogenerateorsustainmaximalforcerepeatedly.

TypesofMuscle• Skeletal (or voluntary) muscleisthetypeofmuscleyoucansee

andfeel.Whenyouworkoutwithweights,youareexercisingskeletalmuscle.Skeletalmusclesattachtotheskeletonandcomeinpairsbecauseonemusclemovestheboneinonedirectionandtheothermovesitbacktheotherway.Thesemusclescontractvolun-tarily—youthinkaboutcontractingthem,yourbrainsendsthesignal,andthemusclescontract.

• Smooth (or involuntary)musclecanstretchandmaintain tensionforlongperiodsoftime.Itisfoundinyourdigestivesystem,bloodvessels,bladder,andairways.Yournervoussystemcontrolsitwith-outyouhavingtothinkaboutit,soitcontractsinvoluntarily.Forexample,yourstomachandintestinesworkallday,butmostofthetimeyou’renotawareofit.

• Cardiac muscleisfoundonlyinyourheart,andisatwitchmusclethatcontractsinvoluntarily.Itsbigfeaturesareenduranceandconsistency.Itcanstretchinalimitedway,likesmoothmuscle,andcontractwiththeforceofaskeletalmuscle.

K-State Research and Extension — Build Strength with Protein 7

Worksheet Whatistheroleofprotein?_____________________________________________________________________________________________________________________________________________

Proteinprovides4caloriespergram.If1cupofmilkhas8gramsofprotein,howmanycaloriesistheproteinproviding?_____________________________________________________________________________________________________________________________________________

Whatarethethreetypesofmuscle?_____________________________________________________________________________________________________________________________________________

Whatdoesitmeanifamuscleisinvoluntary?Whatisanexample?____________________________________________________________________________________________________________

Whatisthenameofthemuscleofthechest?______________________________________________________________________________________________

Nametwomusclesintheupperarm.______________________________________________________________________________________________

WhatisonethingIcandotodaytoincreasetheamountofleanproteinIeat?_____________________________________________________________________________________________________________________________________________

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Kansas School Wellness Policy Model Guideline — Nutrition EducationClassroom: Middle-High School

Requirements achieved in this lesson:

Basic, Advanced and Exemplary

Basic Advanced ExemplaryAtleast25percentofnutritioneducationinvolveshands-onactivitiesthatengagestudentsinenjoyable,developmentallyappropriate,culturallyrelevant,participatoryactivities.

Atleast50percentofnutritioneducationinstructioninvolveshands-onactivitiesthatengagestudentsinenjoyable,develop-mentallyappropriate,culturallyrelevant,participatoryactivities.

Topic Basicnutrientrequirementsforprotein.Dietaryguidelinesandpersonaleatingplans.

ReferencesDetailsonProteinFunction,YourDailyProteinRequirementandVegetarianProteinNeed:http://www.fatfreekitchen.com/nutrition/protein.htmlYourMuscles:http://www.kidshealth.org/kid/body/muscles_noSW.htmlLearningAboutProteins:http://www.kidshealth.org/kid/stay_healthy/food/protein.htmlHowMusclesWork:http://health.howstuffworks.com/muscle.htmTop5ReasonsWhyPhysicalActivityIsCool:http://www.kidnetic.com/BrightPapers/?c=Fitness&p=34ChooseMyPlate:http://www.choosemyplate.gov/NutritionFacts,genericgrilledchickenbreast:http://www.myfitnesspal.com/food/calories/generic-chicken-breast-4oz-grilled-2540720

AnswerKey1.Helpswithgrowthandrepairofbodytissues,aidsproperfunctionofredbloodcells,helpspreventinfection,andregulateshor-monesandenzymes.2.8×4=32,32caloriesprovidedjustfromtheprotein.3.Skeletal,smooth,cardiac4.Youdonothavetothinkaboutcontractingit.Anexamplewouldbeintestinalmuscles.5.Pectoralis6.Deltoid,biceps7.Answersvary

Kansas State University Agricultural Experiment Station and Cooperative Extension Service

MF3008 November 2013K-State Research and Extension is an equal opportunity provider and employer. Issued in furtherance of Cooperative Extension Work, Acts of May 8 and June 30, 1914, as amended. Kansas State University, County Extension Councils, Extension Districts, and United States Department of Agriculture Cooperating, John D. Floros, Director.

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PublicationsfromKansasStateUniversityareavailableat: www.ksre.ksu.edu

Publicationsarereviewedorrevisedannuallybyappropriatefacultytoreflectcurrentresearchandpractice.Dateshownisthatofpublicationorlastrevision.

Contentsofthispublicationmaybefreelyreproducedforeducationalpurposes.Allotherrightsreserved.Ineachcase,creditTandalayoKidd,Ph.D.,R.D.,LPN,associateprofessor,humannutrition,Build Strength With Protein,

KansasStateUniversity,November2013.

TheauthorgratefullyacknowledgesthecontributionsofCatherineMetzgar(seniorindietetics,graduatedMay2010);KyleenKrehbiel(seniorindietetics,graduatedMay2011);reviewedbyLisaFriesen,R.D.,VirginiaBarnard,MPH;

additionalreviewandeditingbyErikaBono,MPH,R.D.,andYijingLi,M.S.