Protein

Question 0

Nitrogen is what separates is from…

Answer 0

Carbs and fat

Question 1

Protein: What is it made of?

Answer 1

Carbon, hydrogen, oxygen, and nitrogen

Question 2

Nitrogen can be removed and excreted in

Answer 2

Urine

Question 3

The presence of the Nitrogen is what allows protein to be protected from…

Answer 3

Metabolism

Question 4

Protein builds and repairs…

Answer 4

Body tissues and structures

Question 5

Protein synthesizes…

Answer 5

Hormones, enzymes, and regulatory peptides

Question 6

Protein can be used for

Answer 6

Immediate energy

Question 7

Protein replaces…

Answer 7

Carbohydrates for energy with a low carb diet

Question 8

Deamination

Answer 8

Taking the nitrogen off of the amino acid

Left overs are CHO

Becomes a carbohydrate

Question 9

Protein has how many calories per gram?

Answer 9

4

Fats 9, alcohol 7, protein and carbs 4

Question 10

Protein can also be used for _ energy.

Answer 10

Potential

Question 11

If expenditure is not sufficient, excess protein is…

Answer 11

Deaminated, turned to fat (also made of CHO) and stored for “later”

Question 12

Protein contributes to

Answer 12

Body fat %

Question 13

Protein structure

Answer 13

Made up of amino acids linked together by peptide bonds

Question 14

The body uses approximately _ amino acids to build different _

Answer 14

20

Proteins

Question 15

Classification of amino acids

Answer 15

Essential
Nonessential
Semiessential

Question 16

Essential proteins

Answer 16

Cannot be manufactured in the body

Must be obtained through food or supplementation (8 total)

Question 17

Nonessential proteins

Answer 17

Manufactured naturally in the body

10 total

Question 18

Semiessential proteins

Answer 18

In between. Not essential or nonessential

Question 20

Complete proteins

Answer 20

Food that supplies all 8 essential amino acids in appropriate ratios

Meat, poultry, fish, diary
Not necessary in large amounts

Question 21

Incomplete Proteins

Answer 21

food source low or lacking in one or more essential amino acids

supplements, vegetables, fruit, grains, legumes
would have to eat more to get same amount of protein

Question 22

Factors affecting protein requirements

Answer 22

Exercise
Caloric intake
negative energy balance

Question 23

Factors affecting protein requirements: Exercise

Answer 23

increases oxidation of amino acids
increases rate of protein turnover in lean body mass during recovery
someone who does a variety of exercise needs more protein than someone who only does one type of training

Question 24

Factors affecting protein requirements: Caloric intake

Answer 24

Carbs are often referred to as “protein sparing” because in adequate amounts, protein will not be used as energy
as total energy intake decreases, protein requirements increase
only healthy for a short time under qualified supervision (otherwise high protein diets can permanently affect metabolism)

Question 25

Factors affecting protein requirements: Negative energy balance

Answer 25

dieting or hypocaloric intake causes glycogen depletion body forced to use protein as fuel if protein not sufficient in diet the source is muscle tissue (gluconeogenesis) to prevent this increased protein in required however in this situation metabolism is negatively affected and can get worse with exercise

Question 26

High Protein Diets

Answer 26

More than 35% of total caloric intake from protein

Question 27

Side effects from high protein diets (4)

Answer 27

increased urea production (can lead to bladder issues and kidney stones) Possible dehydration higher intake of saturated fat (which can also contribute to body fat %) decreased glycogen stores (results in decreased performance)

Question 28

Bodybuilders only adhere to the high protein diet

Answer 28

in season (3 months or so before competition)

Question 29

Bobdybuilders diet is _and _ to continue off season

Answer 29

unhealthy and unrealistic | competitive levels of body fat are unhealthy and impossible to maintain long term

Question 30

Your clients are NOT

Answer 30

bodybuilders. Don't treat them as such!

Question 31

Protein Intake requirements

Answer 31

10 - 35% of total caloric intake is generally recommended

Question 32

How many grams of protein per kg body weight per day for sedentary activity level (adult)

Answer 32

0.8 (0.4g/lb)

Question 33

How many grams of protein per kg body weight per day for strength athletes

Answer 33

1.2-1.7 (0.5-0.7 g/lb)

Question 34

How many grams of protein per kg body weight per day for endurance athletes

Answer 34

1.2-1.4 (0.5-0.6 g/lb)

Question 35

1 lb of muscle is approximately

Answer 35

100g of protein

Question 36

Cannot absorb _ of _ in one _

Answer 36

100g of protein in one day

Question 37

increased protein intake must happen

Answer 37

over time, not in one day or one meal

Question 38

Only need additional

Answer 38

14g of protein per day

Question 39

Must also increase TOTAL kcal intake by

Answer 39

200-400 daily (mix of protein, carbs, and fat)

Question 40

Must be participating in

Answer 40

appropriate exercise regimen

Question 41

Protein also requires _ more _ intake than carbs and fat for utilization.

Answer 41

7 times more water intake

Question 42

Protein supplementation is not

Answer 42

typically recommended for athletes

Question 43

No research evidence exists that says that protein supplements

Answer 43

increase muscle mass or enhance performance better than food

Question 44

Protein supplements may be useful for: (4)

Answer 44

Right before or right after weight training (when consumed 2+ hours before/after to allow for digestion) Weight loss (to reduce sat fat intake) Situations where meat products can't be consumed (vegetarians) Weight-conscious athletes preparing for competition