Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

NASM CSNC > Chapter 7 - Protein > Flashcards

Chapter 7 - Protein Flashcards

You may prefer our related Brainscape-certified flashcards:
NASM ® CPT flashcards
1
Q

protein

A

very large molecules composed of one or more chains of amino acids

molecules critical for muscle+bone structure, most biochemical reactions

4 different types: primary, secondary, tertiary, and quaternary

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

amino acids

A

very small molecules, building blocks of proteins

dipeptides, tripeptides, and polypeptides

hundreds of amino acids are found in nature, but only 20 are used by the human body

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

dipeptide

A

peptide composed of 2 amino acids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

tripeptides

A

peptide composed of 3 amino acids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

titin

A

A giant structural protein in the human body that helps provide structure to sarcomeres (the basic contractile unit of muscle fiber) in muscle tissue.

27,000 amino acids - one of the largest and most complex

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

how many structures of proteins are there?

A

4

primary, secondary, tertiary, and quaternary

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

protein structure

primary structure

A

the order of amino acids in peptide molecule

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

protein structure

secondary structure

A

The primary shape of a protein, usually classified as a
1. beta-sheet, or
2. alpha-helix.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

protein structure

tertiary structure

A

The full, three-dimensional structure of a single chain of amino acids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

protein structure

quaternary structure

A

The structure when two or more tertiary structures interact

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

types of protein

A
  1. fibrous
  2. globular
  3. membrane
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

protein type

fibrous proteins

A

These proteins form muscle fibers, tendons, connective tissue, and bones.

  1. collagen
  2. titin
  3. elastin
  4. myosin
  5. actin
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

protein type

globular proteins

A

These proteins are water-soluble, shaped like a globe or sphere and act as transport proteins, enzymes, and hormones

  1. hemoglobin
  2. albumin
  3. fibrin
  4. immunoglobulin A
  5. myoglobin
  6. insulin
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

protein type

membrane proteins

A

integral component of cell membranes

found in all cells and separates the interior of the cell from the outside environment

signaling proteins:
1. integral
2. peripheral
3. lipid-anchored

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

essential amino acids

A

cannot be synthesized by the body, must be consumed through the diet
1. histidine
2. lysine
3. methionine
4. phenylalanine
5. thrreonine
6. tryptophan
7. branched-chain amino acids
8. isoleucine
9. leucine
10. valine

p i t t h m b l l v

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

non-essential amino acids

A

Amino acids that the human body is capable of manufacturing to a large enough degree that they are not required to be consumed through the diet
1. alanine
2. asparagine
3. aspartic acid
4. glutamic acid
5. serine
6. Arginine
7. Cysteine
8. Glutamine
9. Glycine
10. Proline
11. Tyrosine

c a a a a g g g s t p

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

4 steps of protein metabolism

A
  1. chewing
  2. stomach acid
  3. small intestine
  4. bloodstream
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

factors affecting protein absorption

A

internal factors: related to the human body
external factors: related to the protein source itself

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

factors affecting protein absorption

external factors

A
  1. state of protein (liquid or solid)
  2. cooked or not
  3. complexity of the protein type/structure
  4. whether it is consumed in isolation
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

external absorption factors

liquid proteins

A

Liquid protein sources (e.g., whey protein or dairy) are often more efficiently absorbed when compared to solid sources

This is true in part because liquid proteins require little to no mechanical digestion and are more easily digested enzymatically by peptidases in the stomach

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

external absorption factors

food processing

A

around 90% of cooked egg protein is absorbed while only ~50% of raw egg protein is absorbed

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

external absorption factors

complexity of protein structure

A

proteins that contain smaller peptides, such as di- or tripeptides, are often absorbed slightly faster than proteins that have longer peptide chains

Whey protein is a good example of this, especially in the context of sports nutrition. There is some evidence that consuming a hydrolyzed whey protein, which is enzymatically pre-digested, is absorbed slightly faster than a fully intact whey protein

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

external absorption factors

consuming protein in isolation

A

consuming protein in isolation appears to be more beneficial for acutely maximizing absorption when compared to mixed meals

There are some tools that the Sports Nutrition Coach can use to help determine how digestible a protein source is and how much that protein source contributes to the free amino acid pool

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

internal absorption factors

stomach enzymes

A

the amount of peptidases (peptide digesting enzymes) present in the gastrointestinal tract varies from person to person

the less peptidases present, the less efficient someone will digest and absorb protein

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

internal absorption factors

stomach acid

A

stomach acid also affects protein digestion and absorption

individuals with less stomach acid often absorb less of the protein they consume

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

internal absorption factors

volume of protein consumed

A

the efficiency of digestion and absorption decreases as the volume and amount of protein increases

For example, if someone consumes ~10 grams of protein, they will absorb a higher percentage of those 10 grams than they would if they were to consume ~100 grams of protein

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

Digestion, Absorption, and the Athlete

A

The digestive and absorptive properties of various proteins can have important impacts on athletes

For example, the digestive properties of proteins can influence the anabolic response to protein both during exercise and at rest. These proteins are often classified as fast or slow based on digestion and absorption The majority of research into fast and slow protein compares whey, casein, and soy (the most commonly consumed isolated protein). Whey and soy are considered to be fast proteins, whereas casein is slow. Another factor to consider when choosing the type of protein to consume is the amino acid content, specifically leucine. This amino acid acts as a signaling molecule that stimulates protein synthetic pathways such as mTOR.

Whey protein contains more leucine than casein or soy; however, supplementation can often contain additional leucine, which promotes anabolic response post-exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

plant-based athletes

A

plant-based diets tend to consume less protein overall, and because plant-based protein sources are incomplete, they can increase the risk of amino acid deficiencies

Plant-based diets are often found to be lower in leucine, lysine, methionine, isoleucine, threonine, and tryptophan

29
Q

complimentary proteins

A

A culmination of proteins that, on their own, are missing some essential amino acids, but when combined have a complete amino acid profile

30
Q

free amino acid pool

A

The amino acids present in this pool are then transported around the body, used where required, and are constantly incorporated into protein structures and broken back down to amino acids

the body contributes 400 g daily to this pool

31
Q

protein breakdown and synthesis

protein turnover

A

The balance of protein synthesis and protein degradation

the half-life of proteins can range from minutes to weeks, depending upon the function of the specific protein

32
Q

protein breakdown and synthesis

protein synthesis

A

process of making protein

Synthesis is the creation of larger protein structures from individual amino acids

33
Q

protein breakdown and synthesis

protein degradation

A

breaking down protein

34
Q

hypertrophy

A

the enlargement of a tissue or organ

in the context of fitness, it is often used to describe the enlargement of skeletal muscle

35
Q

atrophy

A

The wasting away or decrease in size of body tissue

36
Q

nitrogen balance

A

A measure of nitrogen input versus nitrogen output

Historically, one of the ways to assess protein balance (ratio of protein synthesis to protein breakdown) was using a method known as nitrogen balance. This method examined the rate at which dietary nitrogen was entering the body through protein consumption and the rate at which it was leaving the body through urine. This method was used for several decades, but recent methodologies have been developed that are much more accurate, such as indicator amino acid oxidation tests

37
Q

Protein as an Energy Source

A

Carbohydrates and fats serve as the primary fuel sources in the human body; however, during periods of low energy availability or low nutrient availability, protein—specifically amino acids—can be utilized to provide energy

38
Q

Protein as an Energy Source

three pathways for amino acid energy

A
  1. First, some amino acids can be converted into pyruvate, which eventually becomes Acetyl-CoA that then enters into the Krebs cycle
  2. amino acids can be converted into α-ketoglutarate or fumarate, which are intermediaries in the Krebs cycle
  3. amino acids are used as substrates for creating more glucose through the process of gluconeogenesis, which requires lactate, glycerol, and amino acids
39
Q

how much protein to eat per meal

A

more protein will elicit a greater muscle protein synthesis response

20 - 40 g is good

there are diminishing returns as the amount of protein synthesis goes up

40
Q

timing of dietary protein

A

based on the current literature, it appears that consuming protein post-workout is important, but the window may be as long as 4-6 hours, and that daily protein intake is likely the most important factor

41
Q

protein myths

kidney function

A

dietary protein DOES NOT cause kidney damange

**does not extend to those with established kidney disease

42
Q

what 6 functions does protein serve in the body?

A
  1. tissue remodeling (protein synthesis and degradation)
  2. enzymes + cellular transporters
  3. cell signaling
  4. fluid balance
  5. hormones and neurotransmitters
  6. immune system function
43
Q

protein myths

BCAAs

A

they DO NOT increase muscle protein synthesis and DO NOT increase weight loss

valine is an important BCAA

44
Q

protein myth

protein and bone health

A

protein DOES NOT cause weak and brittle bones

A series of studies demonstrated that low protein intake results in less calcium absorption than high-protein diets, and that higher protein intake is associated with greater bone mineral density than lower protein intake

45
Q

protein myths

soy protein

A

because soy is lower in the essential amino acid leucine, it DOES NOT produce as great of muscle protein synthesis response as whey protein (which has more leucine)

46
Q

protein myths

protein and the vegan athlete

A

Athletes who adopt a plant-based diet often consume less protein than their omnivorous counterparts

it has been estimated that athletes who follow a plant-based diet have an increased protein requirement of 20 or more grams per day than athletes who follow an omnivorous diet

47
Q

mTOR

A

mTOR, which is known as the mammalian target of rapamycin, is an enzyme that is involved in the cell signaling processes that increase muscle protein synthesis

leucine provides one of the most potent signals for activating it.

48
Q

protein function

bodily tissue

A

proteins are an important component of other bodily tissues

Protein is important for bone tissue, connective tissue (e.g., tendons and ligaments), and organ tissue

49
Q

protein function

enzymes and cellular transporters

A

critical in biochemical reactions through their roles as enzymes and cellular transporters, moving nutrients, hormones, electrolytes, and other molecules throughout the body

50
Q

protein function

cell signaling

A

Proteins are critical in these cellular signaling processes in that most of the nodes in these signals are made of proteins

51
Q

protein function

fluid balance

A

Protein plays an important role in ensuring that fluids are correctly distributed across these three compartments. When proteins are located within circulation, they exert what is known as colloid-osmotic pressure, which means that they attract water, allowing the body to hold an adequate amount of fluid within circulation

52
Q

protein function

hormones and neurotransmitters

A

hormones and neurotransmitters are made of amino acids

53
Q

oxytocin

A

produced by the hypothalamus and secreted by the pituitary gland that acts as a neurotransmitter and is involved in childbirth and breast-feeding.

54
Q

cytokines

A

A broad category of molecules, often proteins, involved in cell signaling.

55
Q

chemokines

A

A class of proteins that stimulate the directional movement of other cells (leukocytes, epithelial cells, etc).

56
Q

suggested average protein intake for average adult and average athlete

A

adult: 0.8 g/kg
athlete: 1.6-2.2 g/kg

57
Q

protein requirements

the endurance athlete

A

training-induced adaptations such as mitochondrial recovery and tendon and ligament remodeling

1.6 - 1.7 g/kg represents the minimal threshold of protein intake to prevent degredation of muscle mass (it’s not necessarily the optimal amount)

58
Q

protein requirements

the strength and power athlete

A

1.6 - 2.0 g/kg

59
Q

protein requirements

team sport athlete

A

1.4 g/kg daily

soccer, rugby, basketball, etc.

60
Q

Protein Requirements by Training Volume

A

as training volume increases, tissue turnover increases, which requires more protein

61
Q

effect of age on protein requirements

A

It has been proposed that 1.6–2.0 g per kg body weight per day should be recommended to optimize muscle protein synthesis in older athletes, especially as training and competition cause damage to contractile and connective tissue

there is a phenomenon known as anabolic resistance present among older individuals, in which the anabolic response to amino acids is impaired among older adults (~65 years of age and older)

62
Q

Effect of Biological Sex on Protein Requirements

A

there are similar protein requirements between sexes

63
Q

In addition to amino acids, what other substrate can be used to make glucose from protein?

A

glycerol

64
Q

Protein makes up what portion of bone tissue?

A

1/3

65
Q

Most amino acids are absorbed in the intestine in what form?

A

dipeptides

66
Q

What two amino acids make up almost all of collagen proteins?

A

glycine and proline

67
Q

Which amino acid is considered conditionally essential?

A

glycine

68
Q

Athletes recovering from injury most likely require protein intake in what range?

A

2 - 2.4 g

69
Q

On average, vegan athletes likely require how many more grams of protein per day than omnivorous athletes?

A

20 g

NASM CSNC (19 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions