Protein Basics
These are the "building blocks" of proteins, consisting of an amino group, a carboxylic acid group, and a unique side chain.
amino acids
While the RDA for the general population is 0.8 g/kg, sports nutritionists recommend this range (in g/kg) for most athletes.
1.2 to 2.0 g/kg of body weight
These four vitamins are classified as fat-soluble.
Vitamins A, D, E, and K
A deficiency in this B-vitamin, often found in enriched grains, can lead to the disease known as beriberi.
Thiamin (Vitamin B1)
This is the specific chemical bond that links amino acids together to form a protein.
peptide bond
his term describes a protein source, like turkey or soy, that contains all the essential amino acids in high amounts.
complete (or high-quality) protein
Consuming protein after exercise is beneficial because it leads to this state of high amino acid levels in the blood, aiding muscle repair.
hyperaminoacidemia
Unlike fat-soluble vitamins, these vitamins are easily transported in the blood and are not stored in the body in large amounts.
water-soluble vitamins
Athletes often take this vitamin to prevent scurvy and support collagen synthesis for connective tissue repair.
Vitamin C
Because this B-vitamin is found almost exclusively in animal products, vegan athletes are at a high risk for deficiency.
Vitamin B12
This level of protein structure refers specifically to the sequence of amino acids forming the chain.
primary structure
This "effect" occurs when an athlete consumes enough carbohydrates, allowing protein to be used for structural repair rather than being burned for energy.
protein-sparing effect
This "limit" (abbreviated UL) represents the highest daily amount of a vitamin unlikely to cause adverse health effects.
Tolerable Upper Intake Level
Pregnant athletes are encouraged to consume this B-vitamin to reduce the risk of neural tube defects like spina bifida.
Folate (or Folic Acid)
These are two plant-based foods that, when eaten together (like beans and rice), provide all essential amino acids.
What are complementary proteins
According to the AMDR, this is the recommended percentage range of total daily calories that should come from protein.
10% to 35%
An athlete weighing 180 lbs (approx. 82 kg) who needs 1.5 g/kg of protein should consume this many total grams of protein per day.
123 grams? (Accept 120-130g)
These organic compounds found in plants are not technically vitamins but provide health benefits and antioxidant protection.
phytochemicals
This fat-soluble vitamin is essential for blood clotting.
Vitamin K
This B-vitamin acts as a coenzyme for over 100 different enzymes, many of which are involved in amino acid metabolism.
Vitamin B6
These specialized proteins function to catalyze biochemical reactions in the body.
enzymes
High protein intake increases the production of urea, which in turn increases the athlete's requirement for this.
fluid (or water)
This is the only vitamin that can be produced by the human body in significant amounts, provided there is enough sunlight.
Vitamin D
This vitamin is crucial for vision and the repair of damaged tissues, making it important for recovering athletes.
Vitamin A
This element is found in the molecular structure of all amino acids but is notably absent from carbohydrates and fats.
Nitrogen