Protein Flashcards
Protein requirements for athletes?
0.8-1.0 g/kg is acceptable for adults on a general fitness program. Aerobic endurance athletes who consume a large amount of calories require 1.0-1.6 g/kg. Strength athletes need 1.4-1.7 g/kg. Athletes that do a combination of endurance/sprint and strength require 1.4-1.7. After aerobic exercise a ratio of 4:1 or 3:1 for carbohydrate to protein has been suggested. After resistance training, a wide range of protein intakes (20-48 g) has proven beneficial for stimulating acute muscle protein synthesis.
Protein’s positive effects on eating?
Greater amounts of protein lead to greater increase in satiety. More calories are also burned during protein digestion versus carbs or fat.
AMDR for protein?
Acceptable macronutrient distribution range for protein is 5-20% of calories for kids 1-3; 10-30% for 4-18; 10-35% for those over 18.
Protein and cell turnover?
Cell turnover is a constant breakdown and regeneration of cells. The body’s free amino acid pool is the immediate and largest supplier of amino acids. The pool is replenished from dietary protein digestions as well as amino acids released from tissue turnover. More protein is turned over daily than that consumed, meaning that amino acids are recycled.
What are amino acids?
“Amino” means “nitrogen containing”. Proteins in the body are composed of various combinations of amino acids. Four amino acids can be synthesized by the body and are “nonessential” because they aren’t needed in the diet. Nine amino acids are “essential” because the body cannot make them and need to be in your diet. The last eight amino acids are “conditionally essential”. These are typically not essential but they become essential and therefore must be obtained through the diet during times of illness and stress.
Body’s protein reserves?
Almost half the body’s protein reserves exist as skeletal muscle, while approximately 15% makes up structural tissues including skin and blood. The rest are in visceral tissues such as the liver/kidney and in the bones.
How can vegans/vegetarians meet their protein needs?
By consuming a variety of plant foods including legumes, vegetables, seeds, nuts, rice, and whole grains that provide different amino acids so that all essential amino acids are consumed over the course of the day.
Protein and calorie intake?
Protein needs are inversely proportional to calorie intake because small amounts of protein can be metabolized as a source of energy during negative calorie balance (up to 10% of total caloric expenditure during prolonged exercise in glycogen depleted state but 1-6% in normal circumstances). When caloric intake goes down, protein requirement goes up. Protein needs go up by 1% for every 100 calorie decrease below 2000 calories.
Amino acid bonds?
Amino acids are joint by peptide bonds. Two amino acids together are a dipeptide and several are a polypeptide.
What are proteins composed of?
Carbon, hydrogen, oxygen, and nitrogen
What is protein?
The primary structural and functional component of every cell in the body. Dietary proteins are used for growth and development and to build and repair cells; they also serve as enzymes, transport carriers, and hormones.
Protein after exercise?
After exercise muscle tissue is most receptive to amino acids because both muscle protein synthesis and breakdown are increased. Net protein balance is negative when exercise is done in a fasted state. Protein consumed after exercise increases muscle protein synthesis and muscle sensitivity to amino acids is enhanced for up to 48 hours after a bout of exercise.
Protein quality?
This is determined by amino acid content and digestibility, as calculated by how much of the protein’s nitrogen is absorbed during digestion and its ability to provide the amino acids necessary for growth, maintenance, and repair. Higher quality proteins are highly digestible and contain all the essential amino acids. Animal-based proteins (including eggs and dairy) contain all the essential amino acids, while soy and quinoa are the only plant-based proteins that contains all 9 essential amino acids. In general, plant proteins are less digestible than animal proteins.
High protein, low carb diets?
Research suggests these diets can favorably affect blood lipids, particularly in the obese, and therefore also decrease some of the risk factors for cardiovascular disease and metabolic syndrome.
Excess protein consumed?
Excess protein not needed is broken down and the nitrogen is excreted as urea in the urine and the remaining ketoacids are either used directly as sources of energy or converted to carbohydrate (gluconeogenesis) or body fat.
