Quizzes Flashcards
Is it ever okay for a sedentary person to eat a high protein diet?
Yes, there is usually no issue with a sedentary person consuming a diet high in protein up to 2.2 g/kg body weight.
How do protein and amino acids influence body pH?
They act as buffers to maintain neutral pH.
Which of the following may be the most optimal protein distribution pattern for a 70kg client with a goal to build muscle?
4 meals, each with 21g protein
Is post-workout protein consumption more important for novice or experienced weightlifters?
Experienced
To meet body composition goals, is it prudent for the client to meet the prescribed protein intake by choosing protein-based foods that also cause them to exceed prescribed fat intake?
No. It is inadvisable to overconsume other nutrients to meet protein needs.
Can post-workout protein consumption increase muscle glycogen synthesis?
Yes, when consumed with carbohydrates.
Which of the following is the best protocol for fat loss while maintaining muscle mass?
A calorie-restricted, high-protein (1.8-2.2 g/kg body weight) diet & resistance training
Which of the following is the best prescription for daily protein intake for an older, sedentary individual?
1.3 g/kg body weight
For an individual engaged in light aerobic exercise 2-3 days per week, what would be the most optimal protein prescription?
1.4 g/kg body weight
What are the essential amino acids?
Histidine, lysine, methionine, phenylalanine, threonine, tryptophan, leucine, isoleucine, valine
What term is defined as the combined effect of both a carbohydrate’s glycemic index (GI) score and the amount of that carbohydrate consumed?
Glycemic Load
During exercise, stored molecules of carbohydrates are broken down to glucose to serve as a fuel. What term defines the breakdown of stored glycogen?
Glycogenolysis
What is the current daily fiber intake recommendation for women in the U.S.?
28 grams of fiber daily
What glycemic score ranks a carbohydrate food as a medium GI food?
GI score between 56 and 69
Which health benefit is attributed to soluble fiber?
Reduced risk for cardiovascular disease by binding to cholesterol particles
Which complex carbohydrate chain contains straight-chain structures?
Amylose
According to the Center for Science in the Public Interest (CSPI), how many calories from added sugar are recommended for men on a daily basis?
A limit of 150 calories
How much glycogen can the adult liver store?
50 grams per Kg
Which of the following combine to make maltose?
Glucose and glucose
Which polysaccharide is digested fastest?
Amylopectin
What factor can raise a food’s GI score?
Ingesting food in a liquid state
Triglycerides are transported to adipose (fat) cells and go through beta-oxidation. What are the byproducts of beta-oxidation?
Glycerol and free fatty acids
Where are fat-soluble vitamins stored in the body?
Liver and adipose tissue
What is an example of saturated fat?
Palm oil
What is the adequate intake (AI) for omega-3 fatty acid for men and women?
1.6 grams per day (men) and 1.1 grams per day (women)
What is eicosatetraenoic acid (EPA)?
An omega-3 fatty acid found in the oil of cold-water fish.
A client visits a Nutrition Coach for the first time and tells the coach she is consuming 20% of her calories from dietary fat and 15% of her calories from saturated fat. What advice should the nutrition coach give the client?
Recommend the client decrease saturated fat to less than 10 - 11% of total calorie intake.
What is a chylomicron?
A lipoprotein that delivers triglycerides to the cells
What is the role of lipoprotein lipase?
It is the enzyme that reassembles fatty acids into triglycerides.
Triglycerides are transported to adipose (fat) cells and go through beta-oxidation. What are the byproducts of beta-oxidation?
Glycerol and free fatty acids
What are ketone bodies?
They are a fuel source from fats produced in the liver.
Which term best describes a glycerol molecule and three fatty acids which are insoluble in blood and water and which are the main lipid in food supply, providing energy as stored fat in the body?
Triglycerides
What is eicosatetraenoic acid (EPA)?
An omega-3 fatty acid found in the oil of cold-water fish.
What is the adequate intake (AI) for omega-3 fatty acid for men and women?
1.6 grams per day (men) and 1.1 grams per day (women)
A client asks a Nutrition Coach about the benefits of medium-chain triglyceride (MCT) supplementation in weight loss. What is the BEST response?
While there has been research linking MCT supplementation with weight loss, this should not replace dietary and lifestyle interventions.
What is a good source of DHA?
Salmon
