protein Requirments
what are the 2 main drivers to muscle protein synthesis?
protein ingestion and muscle damage
why fats are important
fuel for contracting muscles
what % of your calories should come from fat
20-30%
how many grams of protein do women need a day
46 g a day
can 100 grams of protein a day build muscle
yes
protein quality is determined by
Availability, digestibility, and amount of essential amino acid
are the most abundant dietary lipids
Triacylglycerols
why is dietary fat important
fat helps the body absorb vitimin A, vitimin D, and vitamin E
what happens if we dont eat enough protein
lose muscle mass, which in turn cuts your strength
which food is highest in protein
salom, pork, and turkey
muscle protein turnover is the balance between break down and synthesis true or false
true
what is trans fats
trans fats are unsaturated fatty acids therefore they contain at least one double bond in a trans configuration, which is different to other fatty acids.
list at least 1 major dietary source of omega 3 fatty acids
fish and other sea food
which disease is caused due to the lack of protein
kwashiorkor
how to know protein intake
0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound
can achieve amino acid goals with complimentary proteins.
plant protein
Daily fat intake recommendations
the portion of energy from saturated fats be limited to less than 10%
fats have many important functions in the human body and should not be excluded from the diet.
which type of fat is solid at room temperature and usually comes from animals
saturated fat
what autoimmune disease causes low protein
celiac disease and crohns disease
how do i make sure im eating enough protein
add protein supplements
does not give extra credit to the highest quality proteins since it truncates at 1
the PDCAAS
what are omega 3 fatty acids
alpha linolenic acid, ALA cannot be made in the body so must be eaten in the diet.
which fat is considered healthy fat, comes from plants and is liquid at room temperature
unsaturated fat
protein to gain muscle
1.2-1.7 grams of protein per kilogram of body weight per day
what happens if you work out but dont eat enough protein
your muscles may struggle to recover properly, leading to slower progress in strength and weight gain.