Protein Recommendations
Muscle Protein Synthesis. What is it?
Muscle Growth
Recommendations for protein intake post exercise
.25-.3 g/kg of body weight
The most abundant fatty acids are what?
Long chain fatty acids
Most fat is stored in the what?
white adipose tissue
Omega-3 intake may be beneficial for who?
athletes
Muscle Protein Breakdown: Why is it important?
Help break down to use it where it is needed
How much protein should be consumed prior to bed and why?
30-40g It will help eliminate muscle loss
Long chain fatty acids contain how many carbons in their
structure.
>12
TAG is also stored in the what and what
liver and skeletal muscle
Fat intake should make up how much of energy expenditure.
20-35%
How do protein recommendations differ for non athletes, strengthening training athletes and endurance athletes?
Endurance exercise increase protein requirements
Do athletes only have a 30-60 minute window for recovery? How big is the window for young adults?
Not true, you can have up to 24 hours
Saturated Fat: The proportion of energy from saturated fats be limited to what?
less than 10%
As exercise duration increases the
contribution of fat to total energy
expenditure increases or decreases
increases
how can fats be categorized
depending on the amount of carbon
atoms in their structure as well as the numbers of double bonds.
Why are protein recommendations elevated for endurance athletes?
They have more muscle
Collagen meaning
Helps strengthen tendons and ligaments
The Dietary Guidelines for Americans 2015–2020 recommend consuming how many oz of fatty fish per week.
8
Assessment of maximal fat oxidation rates is called what?
FATMAX
At low-moderate exercise intensities, fat is the what As intensity increases, fat oxidation decreases
predominant fuel
source
what is the recommended amount of protein per day
10% to 35% of your calories
what is a protein?
A molecule made up of amino acids
The main storage form of fat in the body is what?
triacylglycerol
Fats are broken down (lipolysis) to be used by the skeletal
muscle as what?
fuel
Omega-3 ingestion maintained what during the immobilization period,
attributed to higher muscle protein synthesis rates?
muscle mass