How much protein do we really need?

How much protein do we really need? - Bi Sci 001 Monday...

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Bi Sci 001 Monday March 15, 1999 Announcements: Review Session tonight at 110 Wartick Lab, from 6:30-7:30 Lecture notes: How much protein do we really need? The RDA is .8 gm. of protein per kilogram (2.21 lb.) of body weight for non- athletes. Estimates: * for athletes add .4 g/k to get 1.2 g/k/day. (50% more) * for a 150 lb. Athlete (68 kg) the means approx. 82 gm. of protein per day. * 1/2 a chicken breast is 30 gm. of protein * 1/4 hamburger is 25 gm. of protein * 1 cup of milk is 8 gm. of protein. *** Rule of thumb: 1 oz. of meat is 7 gm. of pure protein.*** Energy balance "Energy in" should equal "Energy out" Too much in = weight gain Too much out = weight loss There are 3,500 kcal worth of energy in one pound of fat. To lose one pound of fat you must: a) take in 3,500 fewer kcal b) use up an excess of 3,500 kcal c) a combination of both It is better to combine calories restriction with exercise the to use calorie restriction alone. Effects of exercise Aerobic exercise : exercise performed under conditions where oxygen is supplied to muscles in sufficient quantities to carry glucose (or any other energy source) through aerobic respiration (electron
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transport system) Anaerobic exercise : exercise performed under conditions where oxygen is not supplied . Glucose converts to lactate. Training: 1. Results in more efficient delivery of oxygen to muscles and more mitochondrion. 2. Creates stimulus for muscle building.
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