Exam 3: Protein: influences of training on dietary requirements and roles of dietary protein and amino acid supplements

Question 1

Protein requirement for strength athletes:

recommended range?

Answer 1

about 1.2g/kg - 1.8g/kg

Question 2

T/F: Strength athletes protein requirements are highly used for energy.

Answer 2

False

Question 3

Strength athletes protein requirements are at increased need mainly due to

a. energy
b. tissue synthesis
c. hormone balance
d. energy and synthesis demands

Answer 3

b. tissue synthesis

Question 4

Protein requirement for endurance athletes:

recommended range?

Answer 4

1.0 g/kg - 1.6 g/kg

Question 5

T/F: endurance athletes protein requirements needs increased for energy only

Answer 5

False

energy and synthesis demands

Question 6

Strength athletes protein requirements are at increased need mainly due to

a. energy
b. tissue synthesis
c. hormone balance
d. energy and synthesis demands

Answer 6

Tissue synthesis

Question 7

Protein requirement for endurance athletes:

ultraendurance athletes?

Answer 7

1.5 g/kg - 1.7 g/kg

Question 8

endurance athletes and strength athletes both require ________ of calories

a. 12% - 15%
b. 16% - 19%
c. 20% - 23%
d. 24% - 27%

Answer 8

12% - 15%

Question 9

T/F: endurance athletes and strength athletes both should select a high quality protein

Answer 9

True

Question 10

List Key Protein Function

Answer 10

• enzyme
• peptide hormones
• structural proteins
• transport proteins
• immunoproteins

Question 11

which stomach enzymes digest protein

Answer 11

HCL and pepsin

Question 12

where does most of protein digestion occur?

Answer 12

small intestine

Question 13

In what form are proteins absorbed

Answer 13

amino acids, dipeptides, and tripeptides

Question 14

after digestion and absoprtion, amino acids can be ________ or ______________

Answer 14

AA used or transported to liver

Question 15

what are the metabolic fate?

Answer 15

• resynthesized to proteins or nonprotein with nitrogen compound
• AA degradation forming urea
• carbon skeleton used for fat or CHO

Question 16

AA degradation: ______

Answer 16

N forms urea and other waste-eliminated mainly by kidney

Question 17

carbon skeleton used for ________

Answer 17

fat or carbohydrate production

Question 18

Are proteins a key contributor energy source?

a. yes
b. no
c. usually not
d. usually are

Answer 18

usually not a key contributor

Question 19

protein during exercise are typically not a key contributor as an energy source but can

Answer 19

increases with duration and intensity

Question 20

BCAA directly used by ______

Answer 20

muscle

Question 21

other AA converted to ______, _________, or___________

Answer 21

fat, ketones, or carbohydrate

Question 22

how does aerobic training effects the use of protein?

Answer 22

increased synthesis of mitochondria and oxidative enzymes

Question 23

how does anaerobic training effects the use of protein?

Answer 23

increased synthesis of contractile proteins

Question 24

T/F: protein supplements have a clear advantage over regular food proteins

Answer 24

False

Question 25

T/F: protein supplements have a clear advantage over regular food proteins, except for sometimes convenience

Answer 25

True

Question 26

T/F protein supplements can help if athlete can't eat enough food

Answer 26

True

Question 27

does the kind of protein supplement matter?

Answer 27

relatively little research available

Question 28

fast vs slow protein

Answer 28

Fast Proteins (e.g., whey protein): These proteins are digested and absorbed quickly by the body. They are typically used post-exercise because they rapidly stimulate muscle protein synthesis (MPS), supporting muscle recovery and growth. Slow Proteins (e.g., casein protein): These proteins are digested more slowly, providing a steady release of amino acids into the bloodstream over time. They are often recommended before periods of fasting, such as before sleep, to prevent muscle breakdown (catabolism) during the night. Key Point: Fast proteins are great for immediate muscle repair, while slow proteins help provide a longer-lasting supply of amino acids for muscle preservation, especially during periods of fasting.

Question 29

plant vs animal protein

Answer 29

Animal Protein: Animal-based proteins (e.g., meat, dairy, eggs) are considered complete proteins because they contain all nine essential amino acids in the proper ratios necessary for the body. They are also typically rich in other important nutrients like iron, zinc, and B vitamins. Animal proteins generally offer higher biological value (BV) and digestibility. Plant Protein: Plant-based proteins (e.g., beans, lentils, soy, quinoa) may be considered incomplete proteins because they lack one or more of the essential amino acids (though soy and quinoa are exceptions). However, when consumed in a varied and balanced diet, plant proteins can provide all the essential amino acids over the course of the day. Plant proteins tend to be lower in saturated fat and are a good source of fiber and antioxidants, which may contribute to better overall health. Key Point: Animal proteins are often better for muscle building due to their complete amino acid profile, while plant proteins offer additional health benefits and can be combined to form a complete protein profile.

Question 30

mix of proteins

Answer 30

Key Point: Mixing different protein sources (both plant and animal) can provide a wider array of nutrients and ensure a balanced intake of all essential amino acids.

Question 31

what does the overall research say about protein supplements?

Answer 31

overall data arent clear and real food often tastes better and is cheaper

Question 32

does time matter when taking protein supplements?

Answer 32

maybe but not clear when is best

Question 33

one bout of exercise can increase protein synthesis up to

Answer 33

2 days

Question 34

highest amino acids and anabolic hormones occur within ______ after intake

Answer 34

1- 3 hours

Question 35

T/F: higher muscle protein synthesis with post-workout protein intake than no protein

Answer 35

True

Question 36

T/F: post-workout protein intake is best 2 hours after

Answer 36

False Immediately may be better than 2 hours after

Question 37

T/F protein just before exercise may be even better

Answer 37

True

Question 38

what is staggering?

Answer 38

CHO minimally stimulates protein synthesis

Question 39

before bed

Answer 39

Slow-digesting proteins like casein (found in dairy products such as milk, cottage cheese, or casein protein powder) are ideal for consumption before bed. Casein provides a steady release of amino acids into the bloodstream over several hours, which helps prevent muscle breakdown (catabolism) while you sleep. For individuals looking to build or maintain muscle mass, consuming protein before bed can help support muscle protein synthesis (MPS) during sleep, a critical time when the body is recovering from the stress of the day’s activities and workouts.

Question 40

Oversaturation of carriers may lead to deficiency due to an imbalance

Answer 40

triue

Question 41

Essential amino acid mixtures: as little as _______ after exercise can increase muscle protein synthesis

Answer 41

6g

Question 42

resistance exercise and protein when resistance exercise is performed before protein ingestion, the combination _____ protein synthesis rates above protein breakdown, allowing for muscle ______

Answer 42

increases, hypertrophy

Question 43

aerobic endurance exercise rate of ATP production is much slower than carbohydrate and fat, the preferred fuels.

Answer 43

rate of ATP production is much slower than carbohydrate and fat, the preferred fuels

Question 44

amino acids (BCAAs), asparagine, aspartate, and glutamate—are metabolized in the _____

Answer 44

muscle

Question 45

Ammonia Production: Ammonia, a by-product of amino acid breakdown, is produced in the ____ during exercise. Elevated ammonia levels indicate increased protein _____ and can contribute to _____, similar to lactic acid buildup. High ammonia may impair both muscle oxidative processes (reducing energy production) and brain functions, which may cause ______

Answer 45

msucle, breakdown fatigue central fatigue theory

Question 46

describe glucose alanine cycle

Answer 46

where muscles break down leucine (and other amino acids) during exercise, forming alanine by combining the amino group with pyruvate. Alanine is then transported to the liver, where it's converted back into glucose through gluconeogenesis. This glucose is released into the bloodstream to fuel muscles and other tissues, while the liver processes the leftover nitrogen as urea for excretion. This cycle supports energy supply and nitrogen transport during prolonged exercise, though its contribution is relatively small compared to other energy sources.