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Sports Nurtition > NSCF Protein > Flashcards

NSCF Protein Flashcards

1
Q

How many essential Amino Acids?

A

10
(9 +1)

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2
Q

How many nonessential amino acids?

A

10

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3
Q

Conditional amino acids:

Functional amino acids:

A

Conditional amino acids:
need to be consumed during specific times during the lifespan

Functional amino acids:
mixture of essential and non-essential amino acids to promote performance and health

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4
Q

Arginine
Glutamine
Lucine
Trypophan
Cysteine
Glutamate
Proline
Are examples of….

A

Functional amino aids

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5
Q

_____ regulate protein synthesis, gene expression, cell signaling, nutrient transport/metabolism, immune responses, reproduction, antioxidant defense, hormone secretion, neurological functions, digestion, recovery from injury, blood flow, etc.

A

Free Fatty Acids (FFA)

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6
Q

Branched chain amino acids (BCAA):

A

Lucine

triggering protein synthesis

want this post-exercise

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7
Q

Protein degradation or proteolysis

A

breakdown of amino acids to create energy

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8
Q

Transamination

A

conversion of an amino acid into a new amino acid

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9
Q

Amino acids are broken down into ___, which the liver converts into ___, and mobilized by the kidneys in urine; this cycle clears ___ created during protein turnover

A

ammonia; urea; nitrogen

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10
Q

______whey and casein possess a high leucine content, high bioavailability

A

Milk proteins

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11
Q

____albumen is rich in easily-digestible amino acids including leucine and valine

High bioavailability makes a great source for anabolism

A

Egg protein

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12
Q

____ rich in EAA including leucine, iron, creatine and vitamins

useful for anabolism and hypertrophy but fat content must be considered

A

Meat protein

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13
Q

____ is an attractive alternative to animal sources, contains less leucine than milk proteins

Complete protein, rich in BCAAs, useful for vegan/vegetarians and lactose intolerance, provides phytochemicals and fiber

A

Soy Protein

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14
Q
  1. How many amino acids are required in the adult diet?
A

9

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15
Q
  1. What amino acid is essential for children?
A

Arginine

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16
Q
  1. All of the following are branched chain amino acids, except:
    a. Glutamine
    b. Leucine
    c. Isoleucine
    d. Valine
A

Glutamine

17
Q
  1. List at least four complete protein sources.
A

soy
quinoa
meat
poultry
fish
seafood

18
Q
  1. _____ a is a highly digestible milk protein popular for post-exercise consumption.
A

Whey

19
Q

Examples of ____ amino acids:

Histidine
Isolucine
Leucine
Lysine
Methionine
Phenylalaine
Theronine
Trypophan
Valine

A

Essentail

20
Q

Examples of ____ amino acids:

Alaine
Asparagine
Aspartice acid
Glutamic acid

A

Non-essential

21
Q

Examples of ____ amino acids:
Cysteine
Glutamine
Arginine
Glycine
Proline
Serine
Tryosine

A

Conditional

22
Q

Examples of ____ amino acids:

Arginine
Glutamine
Leucine
Trypophan
Cysteine
Glutamate
Proline

A

Functional

23
Q

How much protein should an average person consume?

A

0.8g/kg

24
Q

What are the benefits of increasing your protein intake?

A
  1. Maintaining muscle
  2. Reduce hunger
  3. Improving body composition
25
Q

Supra-sufficiency protein diets

A

diets greater than 2.2

26
Q

Protein requirements for team sports:

A

1.4 - 1.6 g/kg

27
Q

Protein requirements for strength based sports:

A

1.5 - 1.7 g/kg

28
Q

Protein requirements for Bodybuilders:

A

1.8 - 2.0 g/kg

29
Q

Protein requirements for Endurance Sports:

A

1.2 - 1.4 g/kg

30
Q

Protein doses are evenly distributed every ____ hours across the day, and ingested ____ after resistance training (30-40g) to maximize protein synthesis and limit breakdown

A

3-4; immediately

31
Q

Carbohydrates and Protein and should be combined post-exercise to maximize anabolism at a ___ ratio using rapidly-digestible forms of each macronutrient (e.g., whey and high-glycemic carbs)

A

3-4:1 ratio

32
Q

Supplemental whey protein:
Whey powder
Whey concentrate
Whey isolate

A

Whey powder 11-15%
Whey concentrate 70 - 80%
Whey isolate >90%

33
Q

_______– enzymatic and heating methods are applied to concentrate/isolate in an attempt to make the whey more readily-digestible

A

Whey hydrolysates

34
Q

_____ – Pre-milk substance secreted by a cow immediately following birth; contains various anabolic properties (IGF-1) and supports immune-system health

A

Bovine colostrum

35
Q

______ — Albumen has the greatest bioavailability of all whole food forms and the second-highest leucine content behind whey

A

Supplemental egg protein

36
Q

____ — Near-complete protein high in fiber and omega-3 fatty acids; possesses digestibility scores greater than wheat or nuts

A

Supplemental hemp protein

37
Q

Protein should be consumed during the ___ recovery stage following exercise (___hours) to optimize synthesis and adaptations.

A

early; 0-2.

38
Q

Sleep casein intake (____ g) provides overnight MPS and Metabolic rate without disrupting lipolysis

A

30 - 40g

Sports Nurtition (12 decks)

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