Sources
What type of fat is in dairy products?
Saturated
How many double bonds do unsaturated fats have?
One or more
How many double bonds do saturated fats have?
None
How much protein do adults averagely need?
What type of fat is good for athletes?
Omega-3
What is commonly known to have omega-3 fats in it?
Fish
Are unsaturated fats liquid or solid at room temp?
Liquid
Are saturated fats liquid or solid at room temp?
Solid
Most abundant protein in the body?
Collagen
What role do fats play at low to moderate exercise intensities?
They are the primary fuel source
Are there fats present in red meats?
Yes
Are trans fats considered Unsaturated?
Yes
How are fats broken down?
Lipolysis
What are the 2 main drivers to muscle protein synthesis?
Protein ingestion and muscle damage.
What can omega-3 help with for athletes.
Concussions and brain function.
Does every type of athlete need to consume the same type of protein?
No
What are fats primary function during exercise?
Fuel for muscle contraction
What is the recommended limit for saturated fat intake as a percentage of total energy?
<10%
What is the primary driver of MPS?
Leucine
What is the anabolic window for protein consumption after workouts?
As long as 24 hours.
What is the difference of grams of protein needed for endurance athletes and weightlifters?
.2 they need about the same
Which type of fatty acid contains more than one double bond in its structure?
Polyunsaturated fatty acids
How much of an adult's total energy intake should ideally come from fats?
20-35%
What three things determine protein quality?
Availability, digestibility, and amount of essential amino acids.
Does consumption of protein during exercise help athletes.
No, it does not improve performance.