Protein Requirements
What are the 2 main drivers to muscle protein synthesis?
Protein Ingestion and Muscle Damage/Exercise
WHY FATS ARE IMPORTANT?
Fuel for contracting muscles, Absorption of fat soluble vitamins.
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 acids
Are the most abundant dietary lipids (90%).
Triacylglycerols
Why is dietary fat impotant?
Fat helps the body absorb vitamin A, vitamin D and vitamin E.
What happens if we don't eat enough protein?
lose muscle mass, which in turn cuts your strength, makes it harder to keep your balance, and slows your metabolism.
Which food is highest in protein?
Salom, pork, and turkey
Muscle protein turnover is the balance between
breakdown 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 seafood
Which disease is caused due to 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...
Saturated Fat: The proportion 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 usualy comes from animals?
saturated fat
What autoimmune disease causes low protein?
celiac disease and Crohn's disease
How do I make sure I'm eating enough protein?
Add protein supplements
does not give extra credit to the highest quality proteins since it truncates values at 1.
The PDCAAS
What are OMEGA-3 FATTY ACIDS?
Alpha-linolenic acid (ALA). 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 don't eat enough protein?
your muscles may struggle to recover properly, leading to slower progress in strength and weight gain.