Nutrition for performance fats and proteins

Question 1

Lipogenesis

Answer 1

is the process of synthesizing (ie. Creating) triglycerides

Question 2

Adipocytes

Answer 2

fatty acids and glycerol enter the liver and adipocytes, also known as adipose cells (ie. Fat cells)

In the liver and adipocytes, triglycerides are synthesized (ie. Created) from fatty acids and glycerol through a process of esterification

Question 3

Triglycerides

Answer 3

Ultimately, triglycerides are stored in adipocytes
* A small of amount of triglycerides are stored in muscle as intramuscular triglycerides

Question 4

Lipolysis

Answer 4

breaks down triglycerides into glycerol and fatty acids
* Occurs in adipose cells

Question 5

Beta oxidation

Answer 5

Once inside the cell (ie. mitochondria), fatty acids are oxidized via beta oxidation
* Oxidation is the mitochondrial aerobic process of breaking down a fatty acid
* Produces acetyl-CoA, FADH, and NADH

Question 6

Protein Minimum requirements

Answer 6

0.8 g/kg/day

Question 7

Energy balance and activities of daily living

Answer 7

1 g/kg/day

Question 8

Strength training protein recommendations

Answer 8

1.2-1.7 g/I’d/day

Question 9

Endurance training protein recommendations

Answer 9

1.2-1.4 g/kg/day

Question 10

Leucine Trigger Hypothesis

Answer 10

Leucine increases muscle protein synthesis

• Threshold levels of leucine induce maximal muscle protein synthesis (ie. Building, repairing, strengthening)

Whey is more effective than other proteins~20-25 grams of protein (0.25-0.3 g/kg) are required to maximize synthesis