NSCF Protein

Question 1

How many essential Amino Acids?

Answer 1

10
(9 +1)

Question 2

How many nonessential amino acids?

Answer 2

10

Question 3

Conditional amino acids:

Functional amino acids:

Answer 3

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

Question 4

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

Answer 4

Functional amino aids

Question 5

_____ 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.

Answer 5

Free Fatty Acids (FFA)

Question 6

Branched chain amino acids (BCAA):

Answer 6

Lucine

triggering protein synthesis

want this post-exercise

Question 7

Protein degradation or proteolysis

Answer 7

breakdown of amino acids to create energy

Question 8

Transamination

Answer 8

conversion of an amino acid into a new amino acid

Question 9

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

Answer 9

ammonia; urea; nitrogen

Question 10

______whey and casein possess a high leucine content, high bioavailability

Answer 10

Milk proteins

Question 11

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

High bioavailability makes a great source for anabolism

Answer 11

Egg protein

Question 12

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

useful for anabolism and hypertrophy but fat content must be considered

Answer 12

Meat protein

Question 13

____ 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

Answer 13

Soy Protein

Question 14

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

Answer 14

9

Question 15

2. What amino acid is essential for children?

Answer 15

Arginine

Question 16

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

Answer 16

Glutamine

Question 17

7. List at least four complete protein sources.

Answer 17

soy
quinoa
meat
poultry
fish
seafood

Question 18

8. _____ a is a highly digestible milk protein popular for post-exercise consumption.

Answer 18

Whey

Question 19

Examples of ____ amino acids:

Histidine
Isolucine
Leucine
Lysine
Methionine
Phenylalaine
Theronine
Trypophan
Valine

Answer 19

Essentail

Question 20

Examples of ____ amino acids:

Alaine
Asparagine
Aspartice acid
Glutamic acid

Answer 20

Non-essential

Question 21

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

Answer 21

Conditional

Question 22

Examples of ____ amino acids:

Arginine
Glutamine
Leucine
Trypophan
Cysteine
Glutamate
Proline

Answer 22

Functional

Question 23

How much protein should an average person consume?

Answer 23

0.8g/kg

Question 24

What are the benefits of increasing your protein intake?

Answer 24

1. Maintaining muscle
2. Reduce hunger
3. Improving body composition

Question 25

Supra-sufficiency protein diets

Answer 25

diets greater than 2.2

Question 26

Protein requirements for team sports:

Answer 26

1.4 - 1.6 g/kg

Question 27

Protein requirements for strength based sports:

Answer 27

1.5 - 1.7 g/kg

Question 28

Protein requirements for Bodybuilders:

Answer 28

1.8 - 2.0 g/kg

Question 29

Protein requirements for Endurance Sports:

Answer 29

1.2 - 1.4 g/kg

Question 30

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

Answer 30

3-4; immediately

Question 31

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)

Answer 31

3-4:1 ratio

Question 32

Supplemental whey protein: Whey powder Whey concentrate Whey isolate

Answer 32

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

Question 33

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

Answer 33

Whey hydrolysates

Question 34

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

Answer 34

Bovine colostrum

Question 35

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

Answer 35

Supplemental egg protein

Question 36

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

Answer 36

Supplemental hemp protein

Question 37

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

Answer 37

early; 0-2.

Question 38

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

Answer 38

30 - 40g