Chapter 6 - Lesson 3

Question 1

Approximately how many grams of protein per 2,000 caleries per day is suggested?

Answer 1

85-90 grams; 17-18% to total calories

Question 2

Who establishes the dietary reference intakes (DRI)?

Answer 2

Food and Nutrition Board of the Insitute of Medicine

Question 3

The amount of nutrient neede dto meet the needs of almost all individuals in an age-sex group is called the __?

Answer 3

Recommended Dietary allowance

Question 4

What is the recommended dietary allowance for protein?

Answer 4

46 grams, women; 56 grams, men

Question 5

How many grams of protein per kilogram of body weight is recommended per day?

Answer 5

0.8 - 2.2 grams

Question 6

More protein is required to recover from __ training than from __ training.

Answer 6

strength; cardiovascular

Question 6

What is the most important factor in weight loss, gain, and maintenance?

Answer 6

calories

Question 7

Indiviuals 65 years of age and older are recommened to consume how many grams of protein per kilogram of bodyweight?

Answer 7

0.9-1.6 grams

Question 8

What is protein quality?

Answer 8

The number of essential amino acids contained within, and the digetibility of, a protein-containing food.

Question 9

What is a complete protein? Examples.

Answer 9

a protein that contains sufficient quantities of all essential amino acids; animal proteins, soy

Question 10

What is a complementary protein? Example.

Answer 10

Two incomplete proteins that, when consumed together, mimic a complete protein by providing all essential amino acids; rice & beans, wheat & peanut butter, pasta & peas, lentils & almonds

Question 11

What is the amino acid leucine and its properties?

Answer 11

primary factor for increasing muscle protein sythesis to facilitate muscle recovery and growth; independently capable of enhacing muscle anabolism; up to 3 hours after ingestion; 0.05 grams per kilo

Question 12

Those with an even protein distribution had __ greater rates of muscle protein synthesis throughout the day.

Answer 12

25%

Question 13

Every meal should contain at least __ grams of protein per kilogram of body weight and at least __ should be consumed throughout the day.

Answer 13

0.4; 4

Question 14

According to the USDA My Plate, what percentage of one’s diet should come from high-protein sources?

Answer 14

20-25%

Question 15

Which amino acid is responsible for signaling for muscle protein synthesis, and is the only amino acid independently capable of enhancing muscle anabolism?

Answer 15

Leucine

Question 16

Which protein timing strategy has been shown through research to be the most optimal for continued muscle protein synthesis throughout the day?

Answer 16

4 meals with 20g protein each