Comprehensive Final: Protein

Question 1

Why is protein important for athletes?

Answer 1

provides building blocks for skeletal muscle and crucial for body comp. and sports performance.

Question 2

How much greater are protein needs in athletes compared to sedentary individuals?

Answer 2

50 to 175% greater.

Question 3

What defines protein quality?

Answer 3

EAA content provided to an individual

Question 4

How do EAAs influence protein synthesis?

Answer 4

EAAs alone can stimulate as much protein synthesis as a whole protein with the same EAA content.

Question 5

What are the 9 essential amino acids?

Answer 5

Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Question 6

Which amino acids are classified as BCAAs?

Answer 6

Leucine, isoleucine, and valine.

Question 7

What makes BCAAs unique among amino acids?

Answer 7

They play specific roles in protein metabolism, neural function, and regulating blood glucose and insulin

Question 8

Which BCAA independently stimulates protein synthesis?

Answer 8

Leucine

Question 9

How does leucine affect protein balance after training?

Answer 9

It shifts protein balance into a positive state, promoting muscle repair and growth.

Question 10

What is the recommended amount of leucine to trigger protein synthesis?

Answer 10

2-3g per meal or protein serving

Question 11

What are the benefits of consuming milk protein after exercise?

Answer 11

Faster recovery, improved hydration, increased glycogen replenishment, and positive protein balance.

Question 12

What makes casein unique compared to whey?

Answer 12

It is water-insoluble, digested slower, and contains properties that slow gastric motility

Question 13

What percentage of leucine does casein contain?

Answer 13

9.3%.

Question 14

How does whey protein compare to casein in terms of digestion and protein synthesis?

Answer 14

Whey is rapidly digested and stimulates greater muscle protein synthesis both at rest and after exercise.

Question 15

What percentage of leucine does whey protein contain?

Answer 15

11%.

Question 16

What are the immune and cognitive benefits of milk protein?

Answer 16

Milk protein contains peptides that support immune system responses and enhance cognitive performance under stress.

Question 17

What is β-lactoglobulin, and why is it important?

Answer 17

It’s a major component of whey protein, rich in essential amino acids, and aids in protein synthesis/immune responses.

Question 18

What is α-lactalbumin, and what are its health benefits?

Answer 18

its abundant in tryptophan, improving sleep quality and cognitive performance under stress.

Question 19

Why are eggs considered an excellent source of protein for athletes?

Answer 19

Eggs provide high-quality protein with essential nutrients like choline, which is beneficial for cognitive function.

Question 20

How much protein is in one large egg and one egg white?

Answer 20

6g in a whole egg; 3.5g in an egg white.

Question 21

What are the benefits of meat proteins for athletes, and why is it considered a high-value meat?

Answer 21

They provide essential micronutrients (e.g., iron, B12), increase muscle mass, and ensures a full balance of EAAs

Question 22

What growth factor is associated with meat consumption?

Answer 22

Higher serum levels of IGF-1.

Question 23

What is the role of carnitine in the body?

Answer 23

It transports long-chain fatty acids into mitochondria for oxidation, enhancing fat oxidation and endurance.

Question 24

Why is meat a significant source of carnitine?

Answer 24

It contains high levels of carnitine, which may improve performance and fat metabolism.

Question 25

What is the concentration of creatine in uncooked chicken and beef?

Answer 25

Approximately 30 mmol/kg.

Question 26

How much protein does a 4 oz serving of lean beef provide?

Answer 26

0g of total amino acids, including 10g of EAAs.

Question 27

Which protein sources have the highest leucine content?

Answer 27

milk(9-11%), egg (8.6%), and meat (8%).

Question 28

What type of protein sources are fastest to digest?

Answer 28

Whey, egg whites, and very lean meats.

Question 29

What are hydrolyzed proteins, and why are they beneficial?

Answer 29

Proteins are pre-digested into peptides for faster absorption and enhanced plasma amino acid levels.

Question 30

How does hydrolyzed whey compare to non-hydrolyzed whey in protein synthesis?

Answer 30

Hydrolyzed whey enhances protein synthesis with lower doses of protein.

Question 31

How much protein is recommended to stimulate muscle protein synthesis?

Answer 31

Approximately 25-35g per meal, with snacks containing BCAAs or combined with carbohydrates.

Question 32

How often should meals and snacks be spaced to maximize protein synthesis?

Answer 32

Whole meals every 3-4 hours, with snacks containing BCAAs or carbohydrates in between