Protein Worksheet
Part 1
Select the link to this webpage What Are ‘Complete’ Proteins? where you can research the answers for
questions 1 to 10.
Complete Proteins versus incomplete proteins
1. Describe amino acids and how they are related to proteins. Amino acids are organic compounds that form the
building blocks of proteins. Proteins are essentially chains of amino acids that your body uses to perform
various functions such as muscle formation, nutrient transportation, and tissue repair.
2. How many different amino acids does your body needs? 20
3. Type 3 examples of amino acids and describe their functions.
a. Histidine: Helps make histamine, playing a big role in the immune system.
b. Valine: Involved in muscle growth, tissue regeneration, and energy production.
c. Tryptophan: Produces serotonin, a brain chemical that regulates mood, appetite, and sleep.
4. How many of the amino acids are actually produced by your body, all by itself?11 What is the name of these
amino acids? nonessential amino acids.
5. How many of the amino acids do we get through food? 9 What is the name of these amino acids? essential
amino acids.
6. A. When is a food considered a Complete Protein? when it contains all nine essential amino acids.
B. List 6 animal foods that are examples of complete proteins: Fish, poultry, eggs, beef, pork, dairy.
C. List 4 plant foods, made from whole sources of soy, that are examples of complete proteins: _Whole sources
of soy (like tofu, edamame, tempeh and miso)._
Combine your proteins!
7. The author states, “You don’t need to eat complete proteins at every meal to get the body-boosting
effects.” What is the goal? The goal should be to get a balance of those essential amino acids over the
course of the day.
8. What does the author recommend “For people who don’t eat much meat, or no meat at all? consume a variety
of plant-based foods like legumes, lentils, nuts, seeds, and whole grains to ensure you get all the essential
amino acids.
How much protein do I need?
9. What is the general recommendation for daily protein intake for a healthy adult? The general
recommendation is 0.36 grams of protein per pound of body weight each day.
10. How many grams of protein can the body absorb per sitting (i.e., at one meal)? The body can absorb about 25
to 40 grams of protein per sitting.
Part 2
Select the link to this webpage Why You Need to Prioritize Protein at Breakfast where you can research the answers
for questions 11 to 16.
11. What did a 2017 study from McGill University in Montreal reveal about distribution of protein over your meals?
It revealed that evenly distributing protein intake across three meals, instead of focusing it on the evening
meal, was associated with greater muscle strength in older adults.
12. What was shown to increase muscle protein synthesis by 25 per cent in healthy young adults? Consuming 30
grams of protein at each meal increased muscle protein synthesis by 25%.
13. On the same webpage, look below the heading Protein at breakfast curbs appetite. How many grams of
protein at breakfast “do a better job at increasing daily fullness”? 30 to 35 g of protein
List 2 other benefits of eating this amount of protein for breakfast.
a. Reduces appetite.
b. curtailing evening snacking on foods high in fat and/or sugar.
14. A. Eating a high-protein breakfast can prevent the release of a specific hormone. What is the name of the
appetite-stimulating hormone? Ghrelin
B. A high-protein breakfast can also increase the release of certain hormones. What type of hormone makes
you feel full? Satiety hormones
15. On the same webpage, look below the heading Protein at breakfast aids blood sugar control. The author
reports the findings of a 2017 study comparing various breakfasts. What % of protein resulted in lower rises in
blood glucose and insulin? 30%
16. The author suggests several ways to “add more protein to your morning meal” that you may want to try. What
is her statement comparing liquid protein meals to solid protein? Liquid protein meals may not satiate you as
long as solid protein meals.
Are you using Protein Powder? Select this link to read about it: Protein Powder. This is optional
reading and will not be included on a quiz or test.
