Unit 6: Protein Flashcards
what are the 5 functions of protein?
- structural
- transport
- fluid and acid-base balance
- hormones, enzymes, antibodies
- energy source
why do you need to consume water when breaking down protein?
dehydration occurs
how many amino acids are there? how many are essential and non-essential?
20
essential: 9
non-essential: 11
what are the 3 conditionally non-essential amino acids?
arginine
cysteine
tyrosine
what is the primary protein structure?
sequence of a chain of amino acids
what is the secondary protein structure?
local folding of the polypeptide chain into helices or sheets
what is the tertiary protein structure?
3D folding pattern of a protein due to side chain interactions
what is the quaternary protein structure?
protein consisting of more than one amino acid chain
what is oligo?
4-10
what is poly?
10+
what is a complete protein? give an example
has all the essential AA in high amounts
example) animal sources and soy
what is an incomplete protein? give an example
deficient in one or more essential AA
example) grains, nuts, seeds
what is the digestibility of animal and plant sources?
animal sources: 95%
plant sources: 85%
what is a limiting amino acid?
the amino acid lowest in quantity
stops the synthesis of a protein chain because there’s not enough
what is the RDA of protein for adults?
0.8g per kg of body weight
why is protein not a good source of energy during training?
protein takes a long time to digest and absorb
why should you combine protein and carbohydrates after training?
stimulates insulin secretion and nutrient uptakes
what are 3 recommendations of protein intake after training?
consume 15-20g of high-quality protein within 2 to 3 hours
hydrolyzed proteins absorb faster
small frequent amounts of protein helps maintain AA concentrations over a longer period of time, prolonging protein synthesis
