Chapter 6 - Review Questions Flashcards
Is it ever okay for a sedentary person to eat a high protein diet?
Yes, there is usually no issue with a sedentary person consuming a diet high in protein up to 2.2 g/kg body weight.
What is dehydration synthesis?
Removal of 2 hydrogens and 1 oxygen from 2 different molecules when the 2 molecules are joined together
Protein is involved in forming which of the following?
bones
In what form are proteins primarily absorbed?
single amino acids
How do protein and amino acids influence body pH?
They act as buffers to maintain neutral pH.
What are the essential amino acids?
Histidine, lysine, methionine, phenylalanine, threonine, tryptophan, leucine, isoleucine, valine
In general, what sources are complete proteins?
Animal-based products
What is an adverse effect of a high protein diet?
Kidney issues in those with pre-existing conditions
Is post-workout protein consumption more important for novice or experienced weightlifters?
experienced
For an individual engaged in light aerobic exercise 2-3 days per week, what would be the most optimal protein prescription?
1.4 g/kg body weight
An existing client has been doing very well with meeting daily dietary recommendations with a three-meal per day eating pattern and they have met their goal to reach a healthy body weight with increased muscle tone. They express they would like to now pursue a new goal of a doing a physique competition within the next 12 months. Should the Nutrition Coach recommend they eat more or less frequently to help them meet their goals?
A Nutrition Coach should recommend they eat more-frequent meals because they can more frequently stimulate muscle growth.
What are complementary protein sources?
2 foods with incomplete proteins that, when eaten together, supply all the necessary essential amino acids
Can post-workout protein consumption increase muscle glycogen synthesis?
Yes, when consumed with carbohydrates.
To meet body composition goals, is it prudent for the client to meet the prescribed protein intake by choosing protein-based foods that also cause them to exceed prescribed fat intake?
No. It is inadvisable to overconsume other nutrients to meet protein needs.
Does the Dietary Guidelines for Americans adjust RDAs according to a person’s activity level?
No, they are only based on body size.
Which of the following is the best protocol for fat loss while maintaining muscle mass?
A calorie-restricted, high-protein (1.8-2.2 g/kg body weight) diet & resistance training
Which of the following may be the most optimal protein distribution pattern for a 70kg client with a goal to build muscle?
4 meals, each with 21g protein
If a new client reveals they have kidney disease, what should the Nutrition Coach do?
Work with their registered dietitian or medical doctor for dietary guidance.
Which of the following is true about high-protein snacks?
Protein-based snacks without excess fats or carbohydrates can enhance satiety and, therefore, weight loss.
What are enzymes?
Protein-based structures which catalyze chemical reactions
A new client insists on maintaining their vegan lifestyle. How should the Nutrition Coach advise their protein source selection?
A Nutrition Coach should advise the client to consume a variety of grains, nuts, seeds, and legumes
What is the main protein involved in regulating fluid balance?
albumin
A new client with goals to lose a little body fat and build a little bit of muscle describes their current eating pattern as normal, consisting of breakfast, lunch, dinner, and sometimes a snack or dessert. Should a Nutrition Coach recommend they eat more or less frequently to help them meet their goals?
No changes to meal frequency should be recommended.
