Protein

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In this episode we discuss different types of protein intake, the advantages and disadvantages of high protein diets, and the optimal amount of protein consumption for different age groups. As always, consult a dietitian to find healthy, affordable, and easy ways to incorporate a wide variety of protein sources, especially if you have other chronic health issues.

References

Berg JM, Tymoczko JL, Stryer L. Biochemistry. 5th edition. New York: W H Freeman; 2002. Section 3.1, Proteins Are Built from a Repertoire of 20 Amino Acids. Available from: https://www.ncbi.nlm.nih.gov/books/NBK22379/

National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. Recommended Dietary Allowances: 10th Edition. Washington (DC): National Academies Press (US); 1989. 6, Protein and Amino Acids. Available from: https://www.ncbi.nlm.nih.gov/books/NBK234922/

Protein | The Nutrition Source | Harvard T.H. Chan School of Public Health. (n.d.). Retrieved June 28, 2020, from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

Weigle DS, Breen PA, Matthys CC, et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005;82(1):41-48. doi:10.1093/ajcn.82.1.41

Mikkelsen PB, Toubro S, Astrup A.Effect of fat-reduced diets on 24-h energy expenditure: comparisons between animal protein, vegetable protein, and carbohydrate. Am J Clin Nutr. 2000;72:1135-41

Nehete JY, Bhambar RS, Narkhede MR, Gawali SR. Natural proteins: Sources, isolation, characterization and applications. Pharmacogn Rev. 2013;7(14):107-116. doi:10.4103/0973-7847.120508

Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-S38. doi:10.1080/02640414.2011.619204

Lonnie M, Hooker E, Brunstrom JM, et al. Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults. Nutrients. 2018;10(3):360. Published 2018 Mar 16. doi:10.3390/nu10030360

Rajavel Elango, Mohammad A Humayun, Ronald O Ball, Paul B Pencharz, Protein requirement of healthy school-age children determined by the indicator amino acid oxidation method, The American Journal of Clinical Nutrition, Volume 94, Issue 6, December 2011, Pages 1545–1552, https://doi.org/10.3945/ajcn.111.012815

Delimaris I. Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults. ISRN Nutr. 2013;2013:126929. Published 2013 Jul 18. doi:10.5402/2013/126929

Supported by the Innovation Studio at the Ohio State University

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