Sources
Unsaturated Fats
Saturated Fats
Protein
Athlete Needs
100

What type of fat is in dairy products?

Saturated

100

How many double bonds do unsaturated fats have?

One or more

100

How many double bonds do saturated fats have?

None

100

How much protein do adults averagely need?

0.8 g/kg/d
100

What type of fat is good for athletes?

Omega-3

200

What is commonly known to have omega-3 fats in it?

Fish

200

Are unsaturated fats liquid or solid at room temp?

Liquid

200

Are saturated fats liquid or solid at room temp?

Solid

200

Most abundant protein in the body?

Collagen

200

What role do fats play at low to moderate exercise intensities?

They are the primary fuel source

300

Are there fats present in red meats?

Yes

300

Are trans fats considered Unsaturated?

Yes

300

How are fats broken down?

Lipolysis

300

What are the 2 main drivers to muscle protein synthesis?

Protein ingestion and muscle damage.

300

What can omega-3 help with for athletes.

Concussions and brain function.

400

Does every type of athlete need to consume the same type of protein?

No

400

What are fats primary function during exercise?

Fuel for muscle contraction

400

What is the recommended limit for saturated fat intake as a percentage of total energy?

<10%

400

What is the primary driver of MPS?

Leucine

400

What is the anabolic window for protein consumption after workouts?

As long as 24 hours.

500

What is the difference of grams of protein needed for endurance athletes and weightlifters?

.2 they need about the same

500

Which type of fatty acid contains more than one double bond in its structure?

Polyunsaturated fatty acids

500

How much of an adult's total energy intake should ideally come from fats?

20-35%

500

What three things determine protein quality?

Availability, digestibility, and amount of essential amino acids.

500

Does consumption of protein during exercise help athletes. 

No, it does not improve performance.