Brainscape's Knowledge GenomeTM

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


See full index

sports nutrition > exam 2 > Flashcards

exam 2 Flashcards

You may prefer our related Brainscape-certified flashcards:
Sports Trivia flashcards
1
Q

what are the names of the BCAA

A
  • Leucine
  • isoleucine
  • valine
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Are BCAA also EAA?

A

Yes
- they must come from the diet because the body cannot synthesize them

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

What are EAAs?

A

an amino acid that cannot be synthesized by the body and must be received through the diet

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

which BCAA is most studied in sport nutrition?

A

leucine

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

Why is leucine important for muscle protein synthesis?

A

it acts as a nutrient signal to stimulate muscle synthesis as it lets the body know that amino acids are now available for synthesis

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

what is the difference between plant-based and animal-based proteins

A
  • plant-based protein usually isn’t essential and you have to consume more of it to get the recommended amount of leucine
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

animal protein recommendation/meal

A

20-25g/meal

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

plant protein recommendation per meal

A

30g/meal

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

how much leucine do you need

A

2.5-3 g

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

what is a high quality protein

A

a protein that contains 8-9 EAA

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

what is a complete protein

A
  • a protein that has all 9 EAA in high amounts
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

what is an incomplete protein?

A
  • a protein that doesn’t have all 9 EAA
  • most plant-based proteins (except soy)
  • supports growth and health
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

what is a limiting A2?

A
  • an EAA that is missing or in the smallest supply in food
  • important for slowing p synthesis
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

what is a complementary protein?

A
  • a group of 2+ incomplete p together create a full EAA
  • doesn’t need to be at the same meal
  • grains and legumes
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

what is a conditional EAA?

A
  • an A2 that usually isn’t an EAA, but can be in times of stress
  • like glutamate in the ICU
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

what is muscle protein turnover

A
  • protein synthesis and degradation
  • net gain or net loss
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

net gain

A

synthesis > breakdown

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

net loss

A

synthesis < breakdown

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

why is protein turnover important for exercise

A
  • important for muscle quality and function as it replaces damaged proteins and changes the composition of muscle proteins to adapt to challenges like exercise
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

catabolic state

A

if not eating enough p, not balanced, breakdown muscle to get EAA at the expense of muscle p

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

anabolic state

A

when the rate of muscle protein synthesis exceeds the rate of muscle protein breakdown, gain muscle mass

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

basketball and tennis synthesizing protein

A
  • more interested in muscle bulk (hypertrophy), power, and speed
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

endurance athletes

A
  • leaner, more interested in repairing damaged muscle, synthesize mitochondria (faster more efficiently)
24
Q

recommendation for p intake

A

0.8g/kg/day
- to prevent p deficiency
- for sedentary older people

25
Q

how often do you need to eat throughout the day

A

every 2-4 hour because we have multiple anabolic windows

26
Q

how much protein should someone actually get a day?

A

1.6-2g/kg/day

27
Q

how are different fatty acids classified?

A

by length of carbon chain and hydrogen saturation

28
Q

unsaturated

A
  • double-bond
  • kink
  • can’t stack together (olive oil)
29
Q

monounsaturated

A

one double-bond

30
Q

polyunsaturated

A
  • multiple double bonds
  • can’t synthesize = 3 or 6 so considered essential FA
31
Q

what are the two classifications of essential fatty acids?

A
  • omega 3
  • omega 6
32
Q

what are the final polyunsaturated FA formed by the essential FAs?

A
  • omega 3 = DHA and EPA
  • omega 6 = arachidonic acid
33
Q

which essential FA is pro-inflammatory

A

omega 6

34
Q

which essential FA is anti-inflammatory

A

omega 6

35
Q

name diet sources of fat that have high-moderate omega 3s

A
  • oily fish
  • algae supplements
  • fish supplements
36
Q

what is the general recommendation for fish oil supplementation in grams

A

1g/day

37
Q

how is DHA involved in brain health?

A
  • helps with myelination in pregnancy
  • helps limit damage that occurs from concussion
  • brain is 25% DHA and 60% fat
  • increases synaptic plasticity and neurotransmission
38
Q

which essential FA(s) have poor conversion rate(s)?

A

DHA and EPA

39
Q

fat oxidation at varying intensities of exercise

A
  • increase mitochondrial density
  • increase the number of oxidative enzymes in trained muscle
  • increase capillary density (enhances FA delivery to muscle)
  • increased FABP (transporter) (enhance uptake across sarcolemma)
  • increase CPT transport concentration (enhance transport of FA into mitochondria)
  • increase [IMTG] (enhance utilization)
  • greater availability to muscle and mitochondria
40
Q

how training adapts fat utilization during exercise

A

a. More trained = more you’ll use fat until high intensities
b. More endurance trained = more you’ll use fat until you switch to carbs
c. Max rate of fat oxidation = 63% vo2max
d. 75% vo2 max = fat utilization really drops off

41
Q

splanchnic extraction of AAs

A

50% of protein is extracted by splanchnic tissues prior to entering circulation

42
Q

how does the liver use protein

A
  • uses 50% AA to produce proteins (hormones, creatine)
43
Q

what are regulatory proteins

A
  • enzymes and hormones
  • rapid rate of turnover
44
Q

what are structural proteins

A
  • collagen, actin and myosin
  • slow rate of turnover
45
Q

what/where is transcription

A
  • in the nucleus
  • DNA used as a pattern for mRNA
46
Q

what/where is translation

A
  • formation of protein from mRNA
  • in the ribosome
47
Q

what kind of protein is cottage cheese

A
  • casein
  • slower to digest and slower rise of AA in B stream
48
Q

what breaks down IMTG

A

HSL

49
Q

what fat stores are available for exercise

A
  • TG in adipose tissue
  • IMTG
50
Q

where are FA oxidized

A
  • in the mitochondria of skeletal muscle
51
Q

what regulates HSL

A

hormones
- epinephrine for stim
- insulin for inh

52
Q

FA-binding protein

A

FABPpm

53
Q

FA transporter protein

A

FAT/CD36
- muscle contraction increases the translocation of it to the cell membrane

54
Q

what muscle type has higher content of IMTH

A

type I

55
Q

exercise training _____ the number of IMTG next to _____ resulting in _____

A
  • increases
  • mitochondria
  • fa liberated from IMTG > bind to FABPc > go to mito for oxidation
56
Q

for most sports, a high fat diet ______ suitable or desirable

A

is not

sports nutrition (3 decks)

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