Lecture 3: Protein and Fats Flashcards
Define: essential amino acids
AA which cannot be synthesized by the animal organism out of materials ordinarily available to the cells at a speed commensurate with the demands for normal growth.
How much protein is required as specified by the AMDR?
- 10% of total daily calories
- Men: 99g/day
- Women: 73g/day
Who is at risk for not getting enough protein?
- Elderly
- Vegetarians
According to international journal of sports nutrition, how much proteins should athletes consume (1995)?
4-6 g/kg/day
According to Clinical Journal of Sports Medicine, canadian athletes consumed ____ proteins
1.8-1.9 g/kg/day
List the essential AA
WTF MILK VH (not on test)
Define: limiting amino acid
the essential amino acid that is in short supply in an incomplete protein source
High quality protein contains:
1) All essential AA
2) Extra non-essential AA
3) Good bioavailability
What is the quantitative measure for protein sources?
PDCAAS (protein digestibility corrected amino acid score)
RDA for protein
0.8 g/kg/day (too low)
Define: RDA
- Recommended Daily Allowance
- The average daily intake level that is sufficient to meet the nutrient requirement of nearly all (97.5%) of healthy individuals.
How is RDA for proteins determined?
Based mainly on maintaining N balance
How much protein should endurance athletes eat?
1.2-1.4 g/kg/day
How much protein should strength athletes eat?
1.2-1.7 g/kg/day
How much protein should people in caloric deficit (losing weight) eat?
> 2 g/kg/day
3 somatotypes
1) ectomorph
2) mesomorph
3) endomorph
Benefits of whey protein
- absorbed quickly (vs casein)
- convenient
- “Group A” classification by Australian Institute of Sport
- source of essential AA
Branched AA
- Leu
- Iso
- Val
What is so special about branched AA?
The only 3 AA that can be used directly by muscle for energy
What’s so special about Leu?
Suggested to act like a trigger or regulator of muscle protein synthesis (experimental support, biochemical pathways)
What’s so special about Glu?
- Most abundant AA
- Used in medical situations, therefore ALLEGED to help athletes with muscle repair, immune function…
Example of when adipose tissue is good
Long-distance swimming (keep warm, float)
Example of when muscle is bad
Endurance athletes with too much muscle = extra weight
Define: lipids
group of compounds known as fats
% Recommendation intake of fat
20-35% of total calories
Fat is composed of…
Triglycerides >
3 FA + glycerol
Types of FA ranked from best to worst
1) PUFA
2) MUFA
3) Saturated fat
4) Trans fat
Essential fatty acids
N-6 = w6 = linoleic acid
N-3 = w3 = linolenic acid
w3 can be broken down into…
Explain them.
1) alpha linolenic acid
2) DHA and EPA
DHA and EPA are longer chain versions of a-linolenic acid.
Major health benefit of w3
reduced risk of sudden cardiac death
Where can a-linolenic acids be found?
From plant sources (flax, canola, soy bean, walnuts)
Recommendation for DHA and EPA intake?
1 g/day
Where can DHA and EPA be found?
From fish
Eating fish reduces risk of…
- coronary heart disease
- stroke
- cancer
- dementia
- vision problems
Potential toxins in fish
- Mercury
- dioxins
- PCBs
Which fish are at risk for toxins?
- Golden bass
- shark
- swordfish
- king mackeral
Only the ___ makes the ___.
Dose, poison (Paracelsus)
Fish recommendations for pregnant / nursing women
- avoid high toxin fish
- eat fish low in toxin, and some albacore tuna
- consult before eating caught freshwater fish
Fatty fish
1) anchovy
2) mackeral
3) herring
4) salmon
Serving & amount of EPA and DHA for fatty fish
- 2 servings (8 oz) per week
- 500 mg/day of EPA & DHA
w3 supplements?
same benefits as fish
w3 and athletic performance?
animal studies have shown that w3 improve athletic performance
mechanism: reduce muscle inflammation post-workout
human studies have not yielded results yet.
