Nasm Essentials Of Personal Fitness Training : Ch 17 : Nutrition :

Front 1

Complete protein food sources :

Back 1

Back (Definition)

Front 2

It is important that personal trainers have a good network of qualified

Back 2

Healthcare professionals (physicians, dietitians, eating disorder specialist, etc.)

Front 3

Integration of nutritional strategies with exercise will help clients

Back 3

Achieve their desired outcomes.

Front 4

The professional, legally qualified to practice in the field of nutrition, is a

Back 4

Registered dietitian (RD)

Front 5

Registered dietitian (RD) are

Back 5

Specialized food & nutrition experts with extensive training who meet specified criteria.

Front 6

RDs received their degrees at an accredited college university with coursework approved by who?

Back 6

Commission on accreditation for Dietetics education (CADE)

Front 7

How long does it take an RD to complete a CADE accredited program?

Back 7

6-12 months

Front 8

After completing the supervised practice program, what must candidates pass to receive their RD credential?

Back 8

The national examination.

Front 9

In order to maintain an active RD credential individuals must complete what?

Back 9

Continuing education requirements.

Front 10

Educational and professional requirements for the RD :

Back 10

Back (Definition)

Front 11

What is the practice of nutrition called?

Back 11

Dietetics

Front 12

What is dietetics governed by?

Back 12

National credentialing programs

State licensing laws

Front 13

Currently, how many states have specific laws that explicitly defined the scope of practice for nutrition and dietetics professionals? Performing these duties without a license could be what?

Back 13

46 states

Illegal

Front 14

Some healthcare professionals are protected regarding state laws & regulations for making nutrition recommendations, why?

Back 14

Because they are licensed by the state as a nurse or a physician.

Front 15

Examples of nutrition topics of discussion for fitness professionals :

Back 15

Back (Definition)

Front 16

By 2015, public health experts expect that what percentage of all US adults will be either overweight or obese?

Back 16

75%

Front 17

Eat fewer calories there expended & there will be

Back 17

A reduction in weight.

Front 18

Consume more calories than expended & there will be

Back 18

An increase weight.

Front 19

The environment we live in today profile is a constant supply of ___ food while promoting a ___ lifestyle, which when viewed collectively, have played a significant role in the rising ___ rates in the US.

Back 19

Palatable (increasing energy intake)

Sedentary (reducing energy expenditure)

Obesity

Front 20

calorie (lowercase c)

Back 20

The amount of heat energy required to raise the temp of 1g of water 1°C.

Front 21

Calorie (Upper case C) Kilocalorie (kcal)

Back 21

The unit expression of energy equal to 1000 cal.

The amount of heat energy required to raise the temperature of 1 kg/1 liter of water 1°C.

Front 22

Estimated total energy expenditure (TEE)

Total daily energy expert denture (TDEE)

Back 22

The amount of energy (calories) spent, on average, in it typical day.

Front 23

TEE is actually the total sum of what 3 different energy components?

Back 23

Resting metabolic rate (RMR)

Thermic effect of food (TEF)

Energy expended during activity

Front 24

TEE sum :

Back 24

Back (Definition)

Front 25

Resting metabolic rate (RMR)

Back 25

The amount of energy expended while at rest

The minimal amount of energy required to sustain vital bodily functions (blood circulation, respiration, temp regulation)

RMR accounts for ~70% of TEE

Front 26

Thermic effect of food (TEF)

Back 26

The amount of energy expended above RMR as a result of processing food (digestion) for storage use.

TEF accounts for ~6-10% of TEE

Front 27

Energy expended during physical activity

Back 27

The amount of energy expended above RMR & TEF associated with physical activity (PA).

PA accounts for ~ 20% of TEE

Front 28

RMR can be affected by a wide variety of factors, including what?

Back 28

Age

Sex

Genetics

Hormonal changes

Body size

Body comp

Temperature

Altitude

Illness

Medication

Food/caffeine intake

Cigarette smoking

Hint 28

There are 12

Front 29

What are constant factors that cannot be altered?

Back 29

Age

Sex

Genetics

Hint 29

There are 3

Front 30

Exercise is said to have a positive effect on RMR indirectly if fat free mass (FFM)

Back 30

Is increased or decreased.

Front 31

What are factors that temporarily alter RMR?

Back 31

Hormonal changes

Exercise

Environmental temperature

Altitude

Caffeine intake

Cigarette smoking

Hint 31

There are 6

Front 32

Hormonal changes can do what to RMR?

Back 32

Increase or decrease

Front 33

Thyroid hormones influence many metabolic functions throughout the body, including

Back 33

Fat and carbohydrate metabolism and growth, having a constant effect on energy expenditure, effecting every cell in the body.

Front 34

High concentrations of thyroid hormones 10 to cause an ___, whereas lower than normal levels tend to cause ___.

Back 34

Increase in RMR

Decrease in RMR

Front 35

According to the American Association of clinical endocrinologist (AACE) how many Americans have thyroid related disorders? How many are undiagnosed?

Back 35

27 million

More than half

Front 36

What endocrine disorder is the seventh leading case of death in the US?

Back 36

Diabetes

Front 37

Resting metabolic rate (RMR) is measured after

Back 37

The subject spends the night at home & is driven to the research laboratory for measurement.

Front 38

10%

Back 38

10%

Front 39

When food is consumed it is mechanically digested & moved through ___. Nutrients are transported from the ___, and then distributed ___.

Back 39

The digestive tract

Gut to the blood

Throughout the body.

Front 40

The thermic effect of food (TEF) is the

Back 40

Increase in energy expenditure after the meal.

Front 41

The thermic effect of food (TEF) compromises approximately what percent of total energy expenditure depending on the frequency & energy content of the meal?

Back 41

6% to 10%

Front 42

Any physical activity requires ___ above ___.

Back 42

Energy expenditure

Resting metabolism

Front 43

Physical activity can account for what percent of an individual‘s TEE?

Back 43

20% or more

Front 44

The following is an example of a simplified TEE calculation :

Back 44

Back (Definition)

Front 45

Physical activity factors for various levels of activity for adults average size 19 years or older :

Back 45

Back (Definition)

Front 46

The most commonly used formulas can have how much of a variance in overestimating/underestimating resting metabolism & TEE?

Back 46

20% variance

Front 47

Certain cardiovascular medications can reduce armor from 4% to

Back 47

12%

Front 48

Proper weight management for most individuals should include what?

Back 48

Weekly/monthly Weigh-ins or body comp assessment.

Front 49

Chemotherapy medication can reduce RMR from 6% to

Back 49

11%

Front 50

Long term use of human growth hormone has been shown to increase RMR to

Back 50

12%

Front 51

Thyroid medication is used in hypothyroidism and increase RMR as much as

Back 51

17%

Front 52

Be aware of any long-term medications your client may be taking potentially affect their

Back 52

Metabolic rate

Front 53

Regarding the effect of exercise on RMR, several studies have demonstrated the following :

Back 53

Back (Definition)

Hint 53

There are 3

Front 54

To avoid declines and resting metabolism individuals should be encouraged to avoid ___ and instead be encouraged to ___.

Back 54

Starvation diets leading to waste of skeletal muscle

Build and maintain massage for active living.

Front 55

Maintaining muscle mass is particularly important during aging, why?

Back 55

Because some of the decline in RMR is associated with age is caused by a decline of muscle.

Front 56

Basal metabolic rate (BMR)

Back 56

Measurements are taken after the subject has spent the night in the metabolic ward/chamber & has fasted for 12 hours.

Hint 56

Measurements are taken after the subject has spent the night in a metabolic ward/chamber & has fast for 12 hours.

Front 57

What endocrine disorder is the seventh leading case of death in the US?

Back 57

Diabetes

Front 58

Resting metabolic rate (RMR) is measured after

Back 58

The subject spends the night at home & is driven to the research laboratory for measurement.

Front 59

10%

Back 59

10%

Front 60

When food is consumed it is mechanically digested & moved through ___. Nutrients are transported from the ___, and then distributed ___.

Back 60

The digestive tract

Gut to the blood

Throughout the body.

Front 61

The thermic effect of food (TEF) is the

Back 61

Increase in energy expenditure after the meal.

Front 62

The thermic effect of food (TEF) compromises approximately what percent of total energy expenditure depending on the frequency & energy content of the meal?

Back 62

6% to 10%

Front 63

Regarding the effect of exercise on RMR, several studies have demonstrated the following :

Back 63

Back (Definition)

Hint 63

There are 3

Front 64

Physical activity can account for what percent of an individual‘s TEE?

Back 64

20% or more

Front 65

The following is an example of a simplified TEE calculation :

Back 65

Back (Definition)

Front 66

Physical activity factors for various levels of activity for adults average size 19 years or older :

Back 66

Back (Definition)

Front 67

The most commonly used formulas can have how much of a variance in overestimating/underestimating resting metabolism & TEE?

Back 67

20% variance

Front 68

Certain cardiovascular medications can reduce armor from 4% to

Back 68

12%

Front 69

Proper weight management for most individuals should include what?

Back 69

Weekly/monthly Weigh-ins or body comp assessment.

Front 70

Protein

Back 70

Amino acids linked by peptide bonds.

Front 71

What is the primary function of proteins?

Back 71

To repair & build body tissues & structures.

Front 72

Proteins are involved in what type of regulatory peptides?

Back 72

The synthesis of hormones & enzymes.

Front 73

Proteins can be used for energy if what isn’t sufficient in the diet?

Back 73

Carbohydrates

Calories

Front 74

The following is an example of a simplified TEE calculation :

Back 74

Back (Definition)

Front 75

Physical activity factors for various levels of activity for adults average size 19 years or older :

Back 75

Back (Definition)

Front 76

What are the 2 general classes of amino acids?

Back 76

Essential

Nonessential

Front 77

Essential amino acids

Back 77

Cannot be manufactured in the body or in insufficient amounts.

Front 78

Essential amino acids must be obtained from what?

Back 78

Food supply or some other Exogenous source.

Front 79

Chemotherapy medication can reduce RMR from 6% to

Back 79

11%

Front 80

How many essential amino acids are there?

Back 80

8

Front 81

Nonessential amino acids

Back 81

Can be manufactured in the body from dietary nitrogen & fragments of carbohydrates & fats.

Front 82

What are considered semi essential amino acids? Why?

Back 82

Arginine

Histidine

Because of the rate of synthesis within the body.

Front 83

Arginine & histidine cannot be manufactured by the body at a rate that

Back 83

Will support growth (especially in children)

Front 84

Before proteins can be used by the body they must first be

Back 84

Broken down into the constituent amino acids.

Front 85

The fate of the amino acids after digestion & absorption by the intestines depends on what?

Back 85

The bodies homeostatic needs, (tissue replacement/tissue addition, need for energy)

Hint 85

Need

Front 86

Protein digestion, absorption, & endogenous synthesis :

Back 86

Back (Definition)

Front 87

As ingested proteins enter the stomach, they encounter what? What does it do?

Back 87

Hydrochloric acid (HC1)

It uncoils (denatures) The proteins so digestive enzymes can begin dismantling the peptide bonds.

Front 88

What is the enzyme pepsin’s job?

Back 88

To cleave the protein strands into smaller polypeptides (strands of several amino acids) & single amino acids.

Front 89

As these protein fragments leave the stomach & enter the small intestine, what happens?

Back 89

Pancreatic & intestinal proteases (protein enzymes) continue to dismantle the protein fragments.

Front 90

Long term use of human growth hormone has been shown to increase RMR to

Back 90

12%

Front 91

The resulting dipeptides, tripeptides, and single amino acids are then absorbed through the

Back 91

Intestinal wall into the enterocytes, released into the body supply to the liver.

Front 92

Once into the bloodstream, the freeform amino acids have several fates, what are they?

Back 92

Used for protein synthesis (building/repairing tissues/structures)

Immediate energy

Potential energy (fat storage)

Hint 92

There are 3

Front 93

Protein digestion, absorption, & endogenous synthesis :

Back 93

Back (Definition)

Front 94

The brain and nervous system have a constant need for what?

Back 94

Glucose

Front 95

If carbohydrate or total energy intake is too low, the body has the ability to use what?

Back 95

Amino acids (from dietary or body proteins) to provide energy.

Front 96

The amino acids are first ___, allowing the remaining carbon skeleton to be used for the production of ___.

Back 96

Deaminated (stripped of the Amine group)

Glucose or ketones to be used for energy.

Front 97

The removed amine group produces ___, which is then converted to the ___.

Back 97

Ammonia, A toxic compound

Urea in the liver, excreted as urine by the kidneys.

Front 98

If protein intake exceeds the need for synthesis in energy needs are met, what happens?

Back 98

The amino acids from the dietary protein are deaminated, & their carbon fragments may be stored as fat.

Front 99

Amino acid absorption : gut to blood :

Back 99

Back (Definition)

Front 100

What supplies us with the valuable building blocks of proteins we need?

Back 100

Meats

Fruits

Vegetables

Grains

Dairy products

Supplements

Hint 100

There are 6

Front 101

Thyroid medication is used in hypothyroidism and increase RMR as much as

Back 101

17%

Front 102

Complete protein

Back 102

When a food provides all the essential amino acids in appropriate ratios.

Front 103

Incomplete proteins

Back 103

When a food is lacking in 1 or more essential amino acids.

Front 104

Limiting factor

Back 104

The essential amino acid that is missing/present in the smallest amount of that protein.

Front 105

All amino acids must be present at the site of protein manufacture. If not synthesis will be

Back 105

Reduced to the point at which the cell runs out of the limiting amino acid.

Front 106

The process of protein synthesis works on what principle?

Back 106

All or none.

Front 107

The ability of a proteins to satisfy these essential amino acid requirements can be quantified in several ways, terms used to write dietary protein include :

Back 107

Protein efficiency ratio (PER)

Net protein utilization (NPU)

Biologic value (BV)

Hint 107

There are 3

Front 108

Biologic value (BV)

Back 108

A measure of protein quality/how well it satisfies the body’s essential amino acid.

Hint 108

Frequently used when discussing protein sources in popular media & supplement manufacturers.

Front 109

Protein sources with a higher score provides an amino acid profile that is more closely related to what?

Back 109

The needs of the human body.

Front 110

Those who consume protein above requirements ___, instead their amino acid requirement would be met ___.

Back 110

Will not unleash an untapped muscle building capacity

With less protein.

Front 111

Individuals choosing a diet composed of mostly lower BV protein sources will require

Back 111

An increase in total protein requirements.

Front 112

Be aware of any long-term medications your client may be taking potentially affect their

Back 112

Metabolic rate

Front 113

Adaptation phase protein requirements : endurance athlete, bodybuilder, recreational athlete :

Back 113

Back (Definition)

Front 114

Regarding the effect of exercise on RMR, several studies have demonstrated the following :

Back 114

Back (Definition)

Hint 114

There are 3

Front 115

To avoid declines and resting metabolism individuals should be encouraged to avoid ___ and instead be encouraged to ___.

Back 115

Starvation diets leading to waste of skeletal muscle

Build and maintain massage for active living.

Front 116

Maintaining muscle mass is particularly important during aging, why?

Back 116

Because some of the decline in RMR is associated with age is caused by a decline of muscle.

Front 117

Adaptation phase protein requirements : endurance athlete, bodybuilder, recreational athlete :

Back 117

Back (Definition)

Front 118

What are the major sources of complete proteins?

Back 118

Animal sources : dairy & meats

Front 119

Energy needs may no longer be satisfied by ___ & ___ as ___ is reduced. This is when ___ used to provide energy.

Back 119

Carbohydrate & fat

Total caloric intake

Protein

Front 120

Complete protein food sources :

Back 120

Back (Definition)

Front 121

For clients pursuing body fat reduction, body fat loss goals require that a caloric deficit

Back 121

Be maintained until the goal is reached.

Front 122

Gluconeogenesis

Back 122

Amino acids used to assist in energy production during a negative energy balance.

Front 123

Gluconeogenesis increases during

Back 123

Anaerobic or aerobic exercise (they deplete glycogen).

Front 124

The increase in glue piano genesis is supported by the release of

Back 124

Branched chain & other amino acids from structural proteins to maintain glucose homeostasis during exercise.

Front 125

A hypo caloric diet establishes ___ stores, & when this is combined with increase glycogen demand during exercise, protein’s ___.

Back 125

Less than optimal glycogen stores

Energy utilization is increased.

Front 126

The amount of lean body mass lost in person with a negative energy balance can be reduced by

Back 126

Increasing the amount of protein in the diet, leading to a more rapid return to nitrogen balance.

Front 127

An increase in protein utilization during a hypo calorie diet will produce effects that can be

Back 127

Exacerbated by exercise.

Front 128

Bodybuilder storing positive energy balance (off season) should follow the same protein recommendations as

Back 128

Strength athletes.

Front 129

What are the sources of incomplete proteins?

Back 129

Grains

Nuts

Legumes

Seeds

Other vegetables

Hint 129

there are 4 + other

Front 130

Protein requirements may dramatically increase for bodybuilders during

Back 130

Negative energy balance (used to create competition level body fat percentages).

Front 131

In order to reach competitive body fat levels, bodybuilders lower ___ while ___ is increased.

Back 131

Calorie intake (continually)

Exercise (cardiorespiratory, weight training, & posing)

Front 132

Competitive levels of body fat are generally

Back 132

Unhealthy & impossible to maintain for prolonged periods.

Front 133

In the final weeks before competition (bodybuilding), what intake may have to be increased? The body must have the option to use available food for what?

Back 133

Protein intake.

Energy or muscle support

Front 134

What are the only dispensable calories during an on season of bodybuilding?

Back 134

Dietary carbohydrate or fat.

Front 135

It is normal to see bodybuilding clients consuming the majority of the calories from what in the final weeks before competition?

Back 135

Protein

Front 136

Bodybuilder’s returns to normal eating habits enables what?

Back 136

Greater muscle gains than would be achieved by maintaining a high protein intake year round.

Front 137

A carbohydrate of 1g/kg or .5 g/lb , Not proteins, consumed within an hour after heavy resistance training inhibits

Back 137

Muscle protein breakdown, positive protein balance.

Front 138

What are the main sources of incomplete proteins?

Back 138

Barley

Cornmeal

Oats

Buckwheat

Lentils

Pumpkin seeds

Soy products

Sesame seeds

Sunflower seeds

Walnuts

Peanuts

Cashews

Pasta

Rye

Wheat

Beans

Dried peas

Chickpeas

Other nuts

Hint 138

there are 18 + other

Front 139

Incomplete proteins can be combined to make

Back 139

Available all of the essential amino acids, forming a complete protein.

Front 140

Protein quality improves when

Back 140

A small amount of complete proteins like a dairy food is combined with plant-based foods.

Incomplete proteins from plant-based foods such as rice & beans are mixed together.

Front 141

There are several factors that affect protein requirements, what are they?

Back 141

An individuals daily exercise/physical activity levels

Daily caloric consumption

Body composition goals

Sports-performance goals

Hint 141

There are 3

Front 142

What types of exercise can affect protein requirements?

Back 142

Anaerobic & aerobic exercise.

Front 143

Exercise increases ___ as well as the rate of ___ in ___ during recovery.

Back 143

The oxidation of amino acids

Protein turnover

Lean body mass.

Front 144

Because different types of exercise has specific effects, an individual participating in both types of exercise may have what?

Back 144

A need for proteins greater than someone involved in only 1.

Front 145

Protein requirements will increase as

Back 145

Total energy Intake decreases.

Front 146

What are the major sources of complete proteins?

Back 146

Animal sources : dairy & meats

Front 147

Energy needs may no longer be satisfied by ___ & ___ as ___ is reduced. This is when ___ used to provide energy.

Back 147

Carbohydrate & fat

Total caloric intake

Protein

Front 148

Complete protein food sources :

Back 148

Back (Definition)

Front 149

For clients pursuing body fat reduction, body fat loss goals require that a caloric deficit

Back 149

Be maintained until the goal is reached.

Front 150

Gluconeogenesis

Back 150

Amino acids used to assist in energy production during a negative energy balance.

Front 151

Gluconeogenesis increases during

Back 151

Anaerobic or aerobic exercise (they deplete glycogen).

Front 152

The increase in glue piano genesis is supported by the release of

Back 152

Branched chain & other amino acids from structural proteins to maintain glucose homeostasis during exercise.

Front 153

A hypo caloric diet establishes ___ stores, & when this is combined with increase glycogen demand during exercise, protein’s ___.

Back 153

Less than optimal glycogen stores

Energy utilization is increased.

Front 154

The amount of lean body mass lost in person with a negative energy balance can be reduced by

Back 154

Increasing the amount of protein in the diet, leading to a more rapid return to nitrogen balance.

Front 155

An increase in protein utilization during a hypo calorie diet will produce effects that can be

Back 155

Exacerbated by exercise.

Front 156

Bodybuilder storing positive energy balance (off season) should follow the same protein recommendations as

Back 156

Strength athletes.

Front 157

Complete protein food sources :

Back 157

Back (Definition)

Front 158

Protein requirements may dramatically increase for bodybuilders during

Back 158

Negative energy balance (used to create competition level body fat percentages).

Front 159

In order to reach competitive body fat levels, bodybuilders lower ___ while ___ is increased.

Back 159

Calorie intake (continually)

Exercise (cardiorespiratory, weight training, & posing)

Front 160

Competitive levels of body fat are generally

Back 160

Unhealthy & impossible to maintain for prolonged periods.

Front 161

In the final weeks before competition (bodybuilding), what intake may have to be increased? The body must have the option to use available food for what?

Back 161

Protein intake.

Energy or muscle support

Front 162

What are the only dispensable calories during an on season of bodybuilding?

Back 162

Dietary carbohydrate or fat.

Front 163

It is normal to see bodybuilding clients consuming the majority of the calories from what in the final weeks before competition?

Back 163

Protein

Front 164

Bodybuilder’s returns to normal eating habits enables what?

Back 164

Greater muscle gains than would be achieved by maintaining a high protein intake year round.

Front 165

A carbohydrate of 1g/kg or .5 g/lb , Not proteins, consumed within an hour after heavy resistance training inhibits

Back 165

Muscle protein breakdown, positive protein balance.

Front 166

How much protein is required to build muscle?

Back 166

Back (Definition)

Front 167

Protein intake may be adjusted to aid in

Back 167

Satiety (the feeling of fullness).

Front 168

What are the main sources of incomplete proteins?

Back 168

Barley

Cornmeal

Oats

Buckwheat

Lentils

Pumpkin seeds

Soy products

Sesame seeds

Sunflower seeds

Walnuts

Peanuts

Cashews

Pasta

Rye

Wheat

Beans

Dried peas

Chickpeas

Other nuts

Hint 168

there are 18 + other

Front 169

What may be more Satiating than fat & carbohydrate?

Back 169

Protein

Front 170

Protein activates what specific mechanisms? Why?

Back 170

Satiety

Because protein induced suppression of food intake in humans/animals is greater than its energy content alone.

Front 171

Why might individuals seeking fat loss benefit from satiating properties of protein?

Back 171

Because they’ll feel full and energized throughout the day.

Front 172

The recommended dietary allowance (RDA) for protein is

Back 172

.8 g/kg per day

Front 173

What is the acceptable macronutrient distribution range for protein intake for adults?

Back 173

10%-35% of caloric intake

Front 174

How much protein is required to build muscle?

Back 174

Back (Definition)

Front 175

Recommended protein intake :

Back 175

Back (Definition)

Front 176

A high-protein diet is typically defined as one that consist of more than

Back 176

30% of total caloric intake from proteins, or 3X the protein RDA for athletes.

Front 177

Chronic consumption of a high-protein diet is generally associated with a higher intake a ___ & ___ intake, both which are a risk factors for ___.

Back 177

Saturated fat

Low fiber

Heart disease & some cancers.

Front 178

Be cautious when recommending high protein intake to people with the history of what problems? Why?

Back 178

Kidney problems (renal insufficiency, kidney stones)

Because the kidneys are required to work harder to eliminate the increased urea produced.

Front 179

Incomplete proteins can be combined to make

Back 179

Available all of the essential amino acids, forming a complete protein.

Front 180

The increase in intestinal calcium absorption in those on a high protein diet likely accounts for

Back 180

A majority of observed increases in calcium.

Front 181

There is a need for a greater consumption of what when consuming large quantities of protein? How much more?

Back 181

Fluids (water)

~7X The water for metabolism than carbohydrate or fat.

Front 182

Recommended protein intake :

Back 182

Back (Definition)

Front 183

What is the main concern of high protein diet?

Back 183

Dehydration.

Front 184

Because dehydration of as little as 3% can impair performance, athletes & active individuals ingesting extra proteins to do what?

Back 184

Weigh themselves regularly to ensure they are properly hydrated.

Front 185

1 g of protein yields how many calories?

Back 185

4 cal

Front 186

Amino acids from protein are used by the body for the following :

Back 186

Back (Definition)

Front 187

Protein quality improves when

Back 187

A small amount of complete proteins like a dairy food is combined with plant-based foods.

Incomplete proteins from plant-based foods such as rice & beans are mixed together.

Front 188

There are several factors that affect protein requirements, what are they?

Back 188

An individuals daily exercise/physical activity levels

Daily caloric consumption

Body composition goals

Sports-performance goals

Hint 188

There are 3

Front 189

What types of exercise can affect protein requirements?

Back 189

Anaerobic & aerobic exercise.

Front 190

Exercise increases ___ as well as the rate of ___ in ___ during recovery.

Back 190

The oxidation of amino acids

Protein turnover

Lean body mass.

Front 191

Because different types of exercise has specific effects, an individual participating in both types of exercise may have what?

Back 191

A need for proteins greater than someone involved in only 1.

Front 192

Amino acids from protein are used by the body for the following :

Back 192

Back (Definition)

Front 193

Amino acids are not used to build proteins under the following conditions :

Back 193

Back (Definition)

Front 194

The following conditions are necessary for the body to synthesize Endogenous protein :

Back 194

Back (Definition)

Front 195

Recommended protein intake for athletes & exercisers :

Back 195

Back (Definition)

Front 196

Chronic high protein intake (greater than 3X m the RDA) diets can lead to :

Back 196

Back (Definition)