Protein - IC Fitness Club

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Protein Introduction, Function, Types, RDA

• By IC Fitness Club An Institute of Fitness
  Science

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Introduction

• Protein is a crucial macronutrient that plays a
  fundamental role in our overall health and
  well-being.
• In this presentation, we will explore the
  importance, functions, and various types of
  protein.

Importance of Protein

• Protein is often referred to as the "building
  block of life."
• It is essential for growth, repair, and
  maintenance of tissues in the body.
• Beyond its structural role, protein has numerous
  vital functions.

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Functions of Protein

• Muscle Building and Repair Protein provides the
  necessary amino acids for muscle growth and
  recovery.
• Enzymes Many enzymes are proteins that
  facilitate chemical reactions in the body.
• Hormones Protein-based hormones regulate various
  physiological processes.
• Immune System Support Antibodies, crucial for
  immune defense, are made of proteins.
• Transport Proteins transport nutrients, oxygen,
  and waste products in the blood.

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Amino Acids Building Blocks of Protein

• Amino acids are the individual units that form
  proteins.
• There are 20 amino acids, each with its unique
  structure and role.
• The sequence of amino acids determines a
  protein's shape and function.

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Complete vs. Incomplete Proteins

• Complete Proteins These contain all nine
  essential amino acids and are typically found in
  animal-based sources.
• Incomplete Proteins Lacking one or more
  essential amino acids, commonly found in
  plant-based sources.

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Animal-Based Protein Sources

• Meat Beef, poultry, pork are rich in
  high-quality protein.
• Fish and Seafood Excellent sources of protein
  and often low in saturated fat.
• Eggs A complete protein source with versatile
  culinary uses.
• Dairy Products Milk, yogurt, cheese offer
  protein along with calcium and other nutrients.

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Plant-Based Protein Sources

• Legumes Beans, lentils, and chickpeas are
  excellent sources of protein and fiber.
• Nuts and Seeds Almonds, chia seeds, and others
  provide protein, healthy fats, and
  micronutrients.
• Whole Grains Quinoa, brown rice, and whole wheat
  are protein-rich options.
• Soy Products Tofu and tempeh are complete
  plant-based proteins.

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Recommended Daily Protein Intake

• The Recommended Dietary Allowance (RDA) for
  protein varies based on age, gender, and activity
  level.
• Generally, adults need about 0.8 grams of protein
  per kilogram of body weight daily.
• Active individuals and athletes may require
  slightly higher amounts to support muscle repair
  and growth.

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Protein and Exercise

• Protein plays a crucial role in post-exercise
  recovery and muscle adaptation.
• Consuming protein-rich foods after workouts helps
  repair and build muscle tissue.
• Adequate protein intake supports performance and
  prevents muscle breakdown.

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Protein Supplements

• Protein supplements like whey, casein, and
  plant-based powders are available.
• While they can be convenient, whole food sources
  should remain the primary focus.
• Supplements are useful when meeting protein needs
  through diet alone is challenging.

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Conclusion

• Protein is a vital nutrient with diverse
  functions in the body.
• Including both animal and plant-based protein
  sources in your diet ensures a well-rounded
  intake.
• Balancing your macronutrients contributes to
  overall health and optimal performance.

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Thank You

• Presented by
• IC Fitness Club An Institute of Fitness Science
  
• www.icfitnessclub.com