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Nutrition > Chapter 6: proteins > Flashcards

Chapter 6: proteins Flashcards

1
Q

What is the RDA for protein based on?

A

weight

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2
Q

What is the RDA for protein?

A

0.8 g protein/ kg of body weight per day

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3
Q

What percentage of total caloric intake should be from protein?

A

10-35%

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4
Q

What groups of athletes are at risk for low protein intake?

A

distance runners, figure skaters, female gymnasts, and wrestlers who are dieting

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5
Q

What groups of people require more protein?

A

children, adolescents, pregnant/lactating women, athletes, vegetarians

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6
Q

protein functions

A

metabolism, cell growth, repair and maintenance, immunity, pH balance, fluid and electrolyte balance, and nutrient transport and storage, structural proteins, (energy)

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7
Q

essential amino acids, how many are there?

A

cannot be produced by the body, must be obtained from food (9 of 20)

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8
Q

nonessential amino acids

A

can be made by our bodies, but are also present in the diet

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9
Q

amino acids are connected by

A

peptide bonds

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10
Q

primary structure

A

sequential order of amino acids

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11
Q

secondary structure

A

spiral shape due to chemical bonds between amino acids

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12
Q

tertiary & quaternary structure

A

further folding into unique 3-dimensional shape

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13
Q

how are proteins denatured?

A

when subjected to heat, acids/bases, heavy metals, alcohols

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14
Q

what is denaturation?

A

proteins lose shape, it is irreversible and results in loss of protein function

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15
Q

sickle cell anemia

A

change in one amino acid

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16
Q

what contributes to the amino acid pool in the body?

A

amino acids from foods & amino acids from the breakdown of cells

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17
Q

what is the amino acid pool used for in the body?

A

synthesis of non-protein compounds that contain nitrogen, body proteins, fat (stored as adipose tissue), glucose (used for energy), and energy produced from the amino acid carbon skeleton

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18
Q

what happens to the excess nitrogen from amino acids if it doesn’t get used in the newly synthesized compound?

A

excess nitrogen in the form of ammonia used to synthesize urea in the liver, urea then excreted in the urine

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19
Q

complete protein (high-quality) and examples

A

contains sufficient amounts of all 9 essential amino acids (animal proteins, soy, quinoa, chia)

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20
Q

incomplete protein (low quality) and examples

A

does not contain all 9 essential amino acids in sufficient quantities (plant proteins)

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21
Q

what happens if you only consume incomplete proteins that do not complement each other?

A

growth and health are compromised because some proteins cannot be synthesized

22
Q

complementary proteins

A

2 incomplete protein sources that supply all 9 essential amino acids together (beans and rice)

23
Q

do you have to eat complementary proteins at the same time to get a complete protein?

A

No

24
Q

what is edema caused by?

A

insufficient protein in the bloodstream, fluid does not get reabsorbed (fluid buildup)

25
Q

protein digestion in the mouth

A

only mechanical, proteins crushed by chewing and moistened by saliva

26
Q

protein digestion in the stomach

A

HCl denatures proteins and activates pepsin, pepsin breaks proteins into smaller chains or single amino acids

27
Q

protein digestion and absorption in the small intestine

A

pancreas produces proteases which are released into the small intestine -> proteases digest polypeptides into di and tri-peptides -> cells in the walls of the small intestine break down di and tri-peptides into single amino acids which are absorbed into the blood -> amino acids transported to the liver

28
Q

what are the two things that determine protein quality?

A

essential amino acid composition and digestibility

29
Q

what are the risks of too much dietary protein?

A

high cholesterol, heart disease, and kidney disease

30
Q

diets high in protein from animal sources are associated with what?

A

high blood cholesterol

31
Q

what are some alternative sources for protein?

A

dairy, legumes, eggs, nuts, and whole grains

32
Q

how much protein should you consume after resistance exercise for maximum protein synthesis?

A

~25 g

33
Q

what are amino acids used for if you consume over 25 g of protein after resistance training?

A

energy, muscle cannot utilize excess protein

34
Q

protein concentrate

A

extract protein from whole food ‘typically 60-80% protein, 20-40% CHO and fat)

35
Q

protein isolate

A

additional filtering removes more CHO and fat (90-95% protein)

36
Q

protein hydrosylate

A

further processing breaks the bonds between amino acids (absorbed more quickly by body muscles)

37
Q

soy supplements

A

made from defatted soybean flakes (complete plant-based protein) & contains leucine (BCAA)

38
Q

how are soy supplements processed?

A

rinsed in alcohol and water to remove some of the phytoestrogen content

39
Q

is whey or soy supplement more effective?

A

whey

40
Q

pea supplements

A

protein is isolated from yellow split pea, has all essential amino acids except methionine, rich in BCAAs

41
Q

is absorption of pea supplement protein faster or slower than whey? casein?

A

slower than whey, faster than casein

42
Q

hemp supplements

A

not a complete protein (missing leucine and lysine) but contains omega-3 fatty acids

43
Q

semivegetarian

A

typically exclude or limit red meat, may also avoid other meats

44
Q

macrobiotic diet

A

mostly grains, legumes, vegetables; some fruits, nuts, seeds, possibly fish; no meat, eggs, cheese, sugars/sweets, coffee, alcohol, most fruit

45
Q

benefits of vegetarianism

A

-lower intake of fat and total energy -> decreased risk of overweight and obesity
-higher fruit/vegetable intake -> higher antioxidant intake
-> decreased CVD risk
-lower blood pressure
-fewer digestive problems

46
Q

what should vegetarians aim to include in their diet?

A

complementary proteins, soy products

47
Q

paleolithic diet

A

high protein, moderate fat & CHO

48
Q

benefits of paleo diet

A

weight loss, reduced waist circumference, reduced BP, increased insulin sensitivity, improved blood cholesterol

49
Q

ketogenic diet

A

high fat, low-moderate protein, low CHO; puts the body into ketosis

50
Q

what was the keto diet originally used to treat?

A

epilepsy

51
Q

benefits of the keto diet

A

-greater weight loss, lower TGs, lower dBP

52
Q

disadvantages of the keto diet

A

higher LDL

Nutrition (7 decks)

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