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NFS302 > Lecture 3: Protein and Fats > Flashcards

Lecture 3: Protein and Fats Flashcards

1
Q

Define: essential amino acids

A

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.

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2
Q

How much protein is required as specified by the AMDR?

A
  • 10% of total daily calories
  • Men: 99g/day
  • Women: 73g/day
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3
Q

Who is at risk for not getting enough protein?

A
  • Elderly

- Vegetarians

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4
Q

According to international journal of sports nutrition, how much proteins should athletes consume (1995)?

A

4-6 g/kg/day

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5
Q

According to Clinical Journal of Sports Medicine, canadian athletes consumed ____ proteins

A

1.8-1.9 g/kg/day

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6
Q

List the essential AA

A

WTF MILK VH (not on test)

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7
Q

Define: limiting amino acid

A

the essential amino acid that is in short supply in an incomplete protein source

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8
Q

High quality protein contains:

A

1) All essential AA
2) Extra non-essential AA
3) Good bioavailability

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9
Q

What is the quantitative measure for protein sources?

A

PDCAAS (protein digestibility corrected amino acid score)

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10
Q

RDA for protein

A

0.8 g/kg/day (too low)

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11
Q

Define: RDA

A
  • Recommended Daily Allowance
  • The average daily intake level that is sufficient to meet the nutrient requirement of nearly all (97.5%) of healthy individuals.
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12
Q

How is RDA for proteins determined?

A

Based mainly on maintaining N balance

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13
Q

How much protein should endurance athletes eat?

A

1.2-1.4 g/kg/day

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14
Q

How much protein should strength athletes eat?

A

1.2-1.7 g/kg/day

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15
Q

How much protein should people in caloric deficit (losing weight) eat?

A

> 2 g/kg/day

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16
Q

3 somatotypes

A

1) ectomorph
2) mesomorph
3) endomorph

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17
Q

Benefits of whey protein

A
  • absorbed quickly (vs casein)
  • convenient
  • “Group A” classification by Australian Institute of Sport
  • source of essential AA
18
Q

Branched AA

A
  • Leu
  • Iso
  • Val
19
Q

What is so special about branched AA?

A

The only 3 AA that can be used directly by muscle for energy

20
Q

What’s so special about Leu?

A

Suggested to act like a trigger or regulator of muscle protein synthesis (experimental support, biochemical pathways)

21
Q

What’s so special about Glu?

A
  • Most abundant AA

- Used in medical situations, therefore ALLEGED to help athletes with muscle repair, immune function…

22
Q

Example of when adipose tissue is good

A

Long-distance swimming (keep warm, float)

23
Q

Example of when muscle is bad

A

Endurance athletes with too much muscle = extra weight

24
Q

Define: lipids

A

group of compounds known as fats

25
Q

% Recommendation intake of fat

A

20-35% of total calories

26
Q

Fat is composed of…

A

Triglycerides >

3 FA + glycerol

27
Q

Types of FA ranked from best to worst

A

1) PUFA
2) MUFA
3) Saturated fat
4) Trans fat

28
Q

Essential fatty acids

A

N-6 = w6 = linoleic acid

N-3 = w3 = linolenic acid

29
Q

w3 can be broken down into…

Explain them.

A

1) alpha linolenic acid
2) DHA and EPA

DHA and EPA are longer chain versions of a-linolenic acid.

30
Q

Major health benefit of w3

A

reduced risk of sudden cardiac death

31
Q

Where can a-linolenic acids be found?

A

From plant sources (flax, canola, soy bean, walnuts)

32
Q

Recommendation for DHA and EPA intake?

A

1 g/day

33
Q

Where can DHA and EPA be found?

A

From fish

34
Q

Eating fish reduces risk of…

A
  • coronary heart disease
  • stroke
  • cancer
  • dementia
  • vision problems
35
Q

Potential toxins in fish

A
  • Mercury
  • dioxins
  • PCBs
36
Q

Which fish are at risk for toxins?

A
  • Golden bass
  • shark
  • swordfish
  • king mackeral
37
Q

Only the ___ makes the ___.

A

Dose, poison (Paracelsus)

38
Q

Fish recommendations for pregnant / nursing women

A
  • avoid high toxin fish
  • eat fish low in toxin, and some albacore tuna
  • consult before eating caught freshwater fish
39
Q

Fatty fish

A

1) anchovy
2) mackeral
3) herring
4) salmon

40
Q

Serving & amount of EPA and DHA for fatty fish

A
  • 2 servings (8 oz) per week

- 500 mg/day of EPA & DHA

41
Q

w3 supplements?

A

same benefits as fish

42
Q

w3 and athletic performance?

A

animal studies have shown that w3 improve athletic performance

mechanism: reduce muscle inflammation post-workout

human studies have not yielded results yet.

NFS302 (11 decks)

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