Fat & Protein

Question 1

Monounsaturated fat

Answer 1

Healthy, no risk for heart disease

Question 2

Polyunsaturated fat

Answer 2

Healthy, important physiological benefits; includes omega-3 & 6

Question 3

Saturated fat

Answer 3

Serves important physiological roles, unhealthy when consumed above 10% of calories

Question 4

Trans fat

Answer 4

Unhealthy manufactured form; significantly increases risk for heart disease, should be avoided

Question 5

Functions to form membranes, hormones & bile, precursor to Vitamin D

Answer 5

Cholesterol

Question 6

Unless diagnosed with heart disease, there is no defined limit for

Answer 6

Cholesterol

Question 7

Lipids perform many functions

Answer 7

Energy provision
Transport in blood stream
Nutrient & vitamin storage
Conduction canals in CNS
Formation of hormones
Organ protection
Regulation of body temperature

Question 8

It is recommended to keep total fat intake to

Answer 8

30% or less of calories

Question 9

General Fat Recommendations

Answer 9

Physician Approved: <20%
Weight Loss: 20-25%
Healthy: 25-30%
Endurance Athlete: 35%

Question 10

Non essential amino acids

Answer 10

Produced within body

Question 11

Essential amino acids

Answer 11

9 amino acids not produced in body; must be obtained through diet

Question 12

Complete protein

Answer 12

Adequate quantities of all nine EAA

Question 13

Incomplete protein

Answer 13

Lack one or more EAA

Question 14

Protein optimizes recovery from training but cannot replace

Answer 14

Carbohydrates as fuel source

Question 15

Protein RDA

Answer 15

10-15% of calories for most people

Question 16

Determining Protein Needs

Answer 16

Sedentary: 0.8-0.9g /kg
Active: 1-1.2g /kg
Moderate: 1.1-1.3g /kg
Endurance: 1.3-1.5g /kg
Strength 4x /week: 1.6-2g /kg
Children: Up to 2g /kg
Pregnant: Add 20g to daily requirement
Nursing: Add 10g

Question 17

Adding 30-50g of protein above caloric needs is effective for

Answer 17

Lean mass gains without additional fat