Amino Acids
Amino acids are the building blocks of _____
What is protein?
Protein is a macronutrient that plays many essential roles including building and maintaining muscle mass. It is commonly found in animal products, though it's also present in other sources, such as nuts and legumes.
When humans are exposed to stressors, including psychological stress, the requirements for _____ acids from healthy protein sources may be relatively greater than when functioning under optimal physiological conditions.
What is amino?
Some amino acids that offer brain health benefits during times of stress include Tryptophan, Methionine, and L-histidine.
Tryptophan (precursor to Serotonin) - animal products, soy products, beans, lentils, pumpkin and chia seeds, pistachios, almonds, cashews, oats
Methionine (antioxidant, healthy liver function) - animal products, Brazil nuts, soy products, beans, lentils, quinoa, peanuts
Histidine (myelin sheath/nerve cells) - animal products, soy products, beans, lentils, pumpkin seeds, sunflower seeds, peanuts, quinoa, wild rice, brown rice
Drugs and alcohol have a harmful effect on many metabolic processes, so various organs and systems are typically in need of repair which is supported by eating a healthy diet with plenty of _____.
What is protein?
Proteins are often referred to as the building blocks of your body because they are critical to the growth and repair of your cells. In fact, protein is a major part of each of your hair, skin, nail, muscle, bone and organ cells, and it's also found in most of your bodily fluids.
About 20% of the human body is made up of ____.
What is protein?
Protein plays a critical role in carrying oxygen throughout your body and in your blood. This allows your body to produce antibodies to fight off infections and illnesses while creating new healthy cells. With the right balance of protein in one’s diet, many individuals experience a boost in their mood, increased sleep quality, and better immune systems.
Eggs contains all nine of the essential ____ _____.
What are amino acids?
These amino acids are present in a pattern that matches very closely the pattern the human body needs, so the egg is often the measuring stick by which other protein foods are measured.
There are 11 nonessential amino acids (the body makes enough of these), and 9 _____ amino acids, which we need to obtain from our food.
What is essential?
Unlike fat and starch, the human body does not store excess amino acids for later use—the amino acids must be in the food every day.
Gamma-Aminobutyric acid or GABA is the body's most important inhibitory __________, meaning that it slows down the body and brain and lowers anxiety.
What is neurotransmitter?
GABA is found in protein sources such as fermented dairy, nuts, sunflower seeds, fish, and shrimp.
____ levels of neurotransmitters can lead to symptoms such as: feelings of sadness, helplessness, worthlessness, or emptiness; overeating or a loss of appetite; insomnia or sleeping too much.
What is low?
A lack of protein in your diet could mean your body can't make enough neurotransmitters, and that would change how your brain works. With low levels of dopamine and serotonin, for example, you may feel depressed or overly aggressive.
Your body needs a combination of essential amino acids to create muscle, connective tissue, hormones, enzymes, and neurotransmitters, so it's important to eat a wide ______ of protein from different sources.
What is variety?
Make sure to vary your protein sources because protein comprises up to 20 different amino acids, and each source contains a different amino acid profile (which either has some or all of those amino acids in different proportions).
All animal products contain protein, including meat, fish, shellfish, poultry, wild game, eggs, and ____ products.
What is dairy?
All essential amino acids are present in milk proteins in relatively high amounts.
When we eat protein, it is broken down into amino acids during the process of ______.
What is digestion?
When you eat food the body’s digestive system breaks down the protein into the individual amino acids, which are absorbed and used by cells to build other proteins and a few other macromolecules, such as DNA.
Tyrosine is an amino acid that is a precursor of _____, which is the neurotransmitter that is often associated with motivation and creativity.
What is dopamine?
Tyrosine is found in soy products, chicken, turkey, fish, peanuts, almonds, avocados, bananas, milk, cheese, yogurt, cottage cheese, lima beans, pumpkin seeds, and sesame seeds.
Eating high-protein meals supports stable energy levels and helps to reduce cravings for addictive substances by increasing the neurotransmitter _____ in the body.
What is dopamine?
Protein helps reduce alcohol, drug, and sugar cravings by carefully stabilizing the production of dopamine. Dopamine is a neurotransmitter that plays an essential role in the brain and body. This organic chemical influences your mood, motivation, and feelings of reward while regulating body movement.
Proteins transport and store nutrients, can act as an energy source, if needed, and keep your _____ system strong, which can reduce your susceptibility to colds and illnesses.
What is immune?
The amino acids that are found in protein form the building blocks of all the body's cells – including the cells that power your immune system.
Some of the best sources of protein for a quick snack include raw or roasted ____ and seeds.
What are nuts?
Studies suggest that eating nuts may lower oxidative stress, blood pressure, and other health markers in people with diabetes and metabolic syndrome.
Leucine and Lysine are two essential amino acids that help to repair and build strong ____, which is helpful after a good workout.
What are muscles?
Good sources for these amino acids are eggs, meat, poultry, nuts, peas, beans, and seeds.
Tryptophan is the precursor for the production of ____, which is the neurotransmitter often associated with happiness and optimism.
What is serotonin?
Tryptophan is found in eggs, cheese, pineapple, tofu, salmon, nuts and seeds, and turkey.
In early recovery, getting enough protein throughout the day helps to decrease symptoms of mood disorders like ______.
What is depression?
Drug and alcohol use overloads the brain with dopamine, while also reducing the brain's dopamine receptors in the process. When you first quit using, the lack of dopamine and diminished receptors can lead to feelings of sadness and hopelessness.
Adequate protein intake has been shown to significantly boost metabolism and increase the number of ____ you burn throughout the day.
What are calories ?
Eating foods high in protein has many benefits, including muscle building, weight loss, and feeling fuller after eating.
Dry ____ and peas, also called legumes, are good sources of protein.
What are beans?
Legumes are loaded with health benefits, and have the same amount of calcium as a glass of milk. They also contain: Lysine, an essential amino acid, powerful antioxidants called polyphenols, and resistant starch, which (along with high fiber content) helps keep your blood sugar levels low.
Amino acid ____ can result in decreased immunity, digestive problems, depression, fertility issues, lower mental alertness, slowed growth in children, and many other health issues.
What is deficiency?
Malnutrition is most often the result of poor food diversity and quality rather than a lack of caloric intake. Eating a balanced diet is imperative for supporting the various ways our bodies function through different nutrients, vitamins, and minerals.
Stress can ____ neurotransmitters even when you are getting enough of the right amino acids, vitamins, and minerals to create them.
What is deplete/reduce?
Preventing and managing long-term stress can lower your risk for health conditions like heart disease, obesity, high blood pressure, and depression.
The _____ system is often impacted by addiction and can lead to malabsorption, which is an abnormality causing poor nutrient absorption.
What is digestive?
Factors producing malabsorption in alcoholics include dietary folic acid and protein deficiency, pancreatic insufficiency, abnormalities of biliary secretions and direct effects of alcohol on the gastrointestinal tract.
Protein helps to maintain ____ mass as people age and lowers the risk of osteoporosis and fractures.
What is bone?
Bone undergoes continuous remodeling; therefore, an adequate supply of amino acid and mineral substrate is needed to support the formation and maintenance of bone across the lifespan.
Some unique sources of protein include seaweed, spirulina, cottage cheese, artichoke hearts, green peas, nutritional yeast, quinoa, goat cheese, broccoli, wild rice, and ____ yogurt.
What is Greek?
All yogurts are excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12.