Module 3.4

Question 1

The word ‘Protein’ comes from

Answer 1

Greek word ‘PROTEIOS’… which means ‘Primary’ or ‘Of 1st Importance’

Question 2

Dairy Proteins

Answer 2

Whey Casein

Question 3

WHEY’ Protein

Answer 3

 Whey is the ‘liquid’ portion of milk when it separates from
the curds in processing
 Whey contains proteins, fats,
carbs, vitamins & minerals
 Pushing the liquid portion of milk through a filter separates
the whey protein
 Because it is a strong source of amino acids, it’s a
very popular exercise nutrition supplement

Question 4

whey continued

Answer 4

This by-product is then dried and turned to powder
 20% of protein in milk comes from ‘whey’
 Water soluble and is ‘fast digesting’… rapid source of
amino acids to muscles
Whey has all 9 essential amino acids

Question 5

‘3 Types’ of WHEY Protein
WPC (Whey Protein Concentrate)

Answer 5

 Whey consists of Protein, Fat, & Carbs (in the form of lactose)
 Whey can vary from 30% - 80% Protein by volume
 Whey Concentrate is the least ‘processed’ form
 Contains more ‘lactose’ than other forms…
so not great if you are lactose intolerant
 Cheaper than whey ‘isolate’
or ‘hydrolysate’

Question 6

‘3 Types’ of WHEY Protein
WPI (Whey Protein Isolate) ***

Answer 6

More protein per serving!
 Typically 90% protein per scoop
 It’s further processed to remove lactose and fat
 It’s the best choice for lactose intolerant
 Most popular & effective
form ‘post-exercis

Question 7

‘3 Types’ of WHEY Protein
WPH (Whey Protein Hydrolysate)

Answer 7

Partially broken down by ‘hydrolysis’ (exposing the protein to heat,
acid or enzymes). Breaks apart the bonds linking amino acids
 This makes it taste more bitter, but also allows it to
absorb more rapidly than a concentrate or isolate
 Whey Hydrolysate improves digestibility (i.e. used in baby formulas)
 Concentrates and isolates are already fast-digesting, so a hydrolysate,
which digests ‘minimally’ faster, may not be worth the taste trade-off and
extra cost for the small benefit

Question 8

Benefits of ‘WHEY’ Protein

Answer 8

Improved Protein Synthesis
 Protein production is enhanced
 Leads to better muscle tissue building & repair
2. Promotes Fat Burning
3. Anti-Cancer Properties
4. Lowers LDL (bad cholesterol)
5. Lowers Blood Pressure

Question 9

negative of ‘whey’ protein…

Answer 9

the release of Amino
Acids is short-lived. You must ingest smaller, repeated
amounts throughout the day.

Question 10

‘CASEIN’ Protein

Answer 10

80% of protein in milk is ‘CASEIN’
Casein is found in the ‘curd’ part of milk
 A cup (250ml) of milk containing 8 grams of protein would
contain 6 grams of casein. Cottage cheese has even more!
 Results in a slower-release protein with a lower insulin
response (i.e. lower influx of sugar to bloodstream)
 Slower digesting (stays in stomach longer) and releases
amino acids more slowly throughout the night (for hours)
 Best taken in the late evening or bedtime
 i.e. Casein powder, Greek Yogurt, or Cottage cheese

Question 11

Best ‘Protein’ Strategy?

Answer 11

 Consume approximately 2 grams PRO/kg each day
 We know that it’s best to ingest protein in smaller
dosages (10-20 grams) multiple times throughout
the day (maximum 0.5 grams/kg at once)
 Tale 20 grams before workouts and 20 grams post
workout for optimal amino acid concentration
(muscle fiber building & repair)
 Take whey during the day and casein before bed

Question 12

Best Combination Strategy for Protein?

Answer 12

Eat meat, dairy, plant sources at Mealtime (4-5 X per day)
 Take Whey Pre & Post Exercise (Isolate is best post-exercise)
 Consume protein in ‘food’ form (meat, dairy, plant protein)
30-90 minutes after a ‘whey’ protein supplement (because
the release of amino acids is short-lived)
 Take Casein before bed, in combination with a food
containing lipids (i.e. Greek Yogurt… higher pro & lipids)

Question 13

difference in whey and casein

Answer 13

differs in absorption rate and bioavailability

Question 14

If the body is lacking sufficient levels of amino acids, both pre- and post-exercise, the result is

Answer 14

a negative protein balance, leading to detrimental side-effects such as muscle wasting and delayed exercise recovery

Question 15

athletes consume suffi- cient amounts of protein while also appropriately timing their protein consumption in order to

Answer 15

experience a positive nitrogen balance and eventual muscle hypertrophy

Question 16

Benefits of protein timing include

Answer 16

muscle main- tenance and hypertrophy, improved exercise recovery, improved body composition and enhanced immune func- tion during periods of intense training

Question 17

type of protein consumed has also been shown to affect the

Answer 17

overall benefits experienced by athletes and measured by researchers.

Question 18

type of protein consumed has also been shown to affect the

Answer 18

overall benefits experienced by athletes and measured by researchers.

Question 19

each type of protein posses what

Answer 19

varying level of amino acid bioavailability upon consumption

Question 20

whey and casein proteins have the greatest

Answer 20

bioavailability when compared to protein alternatives,
although it is unclear whether one type provides any greater benefits over the other

Question 21

whey and casein proteins have the greatest

Answer 21

bioavailability when compared to protein alternatives,
although it is unclear whether one type provides any greater benefits over the other

Question 22

the amino acid availability in differs in

Answer 22

absorption time, composi- tion, and length of time upon consumption.

Question 23

Whey protein is

Answer 23

water soluble and is quickly digested in the body, earn- ing it the “fast protein” title.

Question 24

consumption of a casein supplement results in a

Answer 24

slower availability of amino acids, labeled a “slow protein.”

Question 25

Casein is

Answer 25

water insoluble and coagulates, resulting in a slow-release mechanism of amino acids that is sustained at increased levels in the body for a longer period of time

Question 26

Plant-based protein powders are

Answer 26

more easily digestible and have a more balanced phytonutrient profile,”

Question 27

If your system is too acidic plant proteins can

Answer 27

They can help balance the pH, encouraging detoxification and limiting inflammation.

Question 28

pea protein is a good source of

Answer 28

branched chain amino acids (BCAAs) that are broken down in the muscle tissue to produce energy.
- high in lysine, an amino acid that converts into carnitine,
- 30 percent of a day’s iron requirements,

Question 29

carnitine

Answer 29

responsible for
building energy and
lowering cholesterol.

Question 30

rice protein

Answer 30

building lean muscle and strength, and promoting recovery after resistance exercise

Question 31

hemp protein

Answer 31

rich in fiber, B vitamins, and a combination of healthy fats, including omega-3s.

Question 32

soy

Answer 32

heart-healthy food,
- soy in the United States is genetically modified and often highly processed with a variety of chemicals.

Question 33

spirulina consists of up to

Answer 33

70 percent protein and is one of the few plant sources of vitamin B12
-“including immune boosting properties, anticancer benefits, and it can help lower blood pressure.”

Question 34

ratio of protein within a glass of milk is

Answer 34

20% whey to 80% casein,

Question 35

ratio of protein within a glass of milk is

Answer 35

20% whey to 80% casein,

Question 36

lactose-free, concentrated protein supplements are absorbed

Answer 36

at a quicker rate than casein

Question 37

low-fat dairy is more effective at

Answer 37

protein synthesis and replenishing net muscle protein balance than high-fat dairy