Chapter 6: Protein

57. Does a high protein intake (higher than the recommendation for athletes) stimulate muscle building?

-No it doesn't stimulate muscle building. - a person cannot grow muscle simply by overeating protein. Lean tissue such as muscle develops in response to a stimulus such as hormones or physical activity

52. Approximately how much protein do we get from each of the following: 1 oz. meat, 8 oz. milk, 1 grain serving, 1 vegetable serving, and 1 fruit serving. (p. 189-190)

-7 g protein in 1 oz. meat, 8 grams protein in 8 oz. milk, 2-3 grams protein in 1 grain serving, and less than 1 gram protein in a fruit serving.

59. What nutrients are the most likely to be low in a vegetarian diet that is not well planned?

-Calcium -Iron -Omega-3 fatty acids -B12 -Vitamin D -Zinc

60. What types of foods are included in a well-planned vegetarian diet?

-Calcium ( Dairy substitute) -whole grains -legumes -nuts -vegetables - eggs

56. Are protein powders or individual amino acid supplements useful for muscle building, according to your text?

-Muscle work builds muscle; protein supplements do not. -Advertisers point to research that identifies the branched-chain amino acids as the main ones used as fuel by exercising muscles.

40. What end products of protein digestion are absorbed in the small intestine?

Amino acids, dipeptides, and tripeptides.

46. What compound is excreted in the urine to rid the body of excess nitrogen?

Ammonia (NH3)

39. Proteins are made of many __________________________linked end-to-end.

Cells link amino acids

54. What is the protein recommendation for athletes (g/kg/day)? How does this compare with the protein recommendation for non-athletes? (lecture)

For athletes: 1.2 - 1.7 g/kg body wt./day Non-athletes: 0.8 g per kg body weight/day

51. Be able to figure out someone's protein RDA if given their body weight. (See example on p. 189).

● Convert pounds to kilograms, if necessary (pounds divided by 2.2 equals kilograms). ● Multiply kilograms by 0.8 to get your RDA in grams per day. (Teens 14 to 18 years old, multiply by 0.85.) Example: Weight-150 lb 150 lb ÷ 2.2 lb/kg = 68 kg (rounded off) 68 kg × 0.8 g/kg= 54 g protein (rounded off)

58. What are some possible health benefits of a vegetarian diet? (See Highlight 2 for answers to questions 57-59.)

-Research findings suggest that well-planned vegetarian diets offer sound nutrition and health benefits to adults. Eating patterns that include very little, if any, meat are associated with a lower rate of death from all causes. Some researchers estimate that for the general population, the risk of dying could be lowered by 7 to 19 percent by eliminating just one serving of meat a day. -In addition to obesity, diabetes, hypertension, heart disease, and some cancers, vegetarian diets may help prevent osteoporosis, diverticular disease, gallstones, cataracts, and rheumatoid arthritis. Health benefits of a vegetarian diet depend on wise diet planning.

44. If the body doesn't use amino acids for building or repairing tissue, what else can it do with them?

-Using amino acids for energy and glucose -Using amino acids to Make Fat -Deaminating amino acids -Using amino acids to Make Proteins and nonessential amino acids.

37. Define: essential amino acid, nonessential amino acid.

-amino acids that the body requires but cannot make, and so must be obtained from the diet (see Table 6-1); also called indispensable amino acids. -amino acids that the body can make (see Table 6-1); also called dispensable amino acids.

48. Define: high quality protein (p. 185). Give examples.

-dietary proteins containing all the essential amino acids in relatively the same amounts that human beings require. They may also contain nonessential amino acids. -Examples: Generally, foods derived from animals (meat, seafood, poultry, eggs, and milk and milk products)

53. A high intake of what kinds of high protein foods increases the risk for some kinds of cancers (i.e. colon cancer)? (p. 187)

-evidence suggests a correlation between high intakes of red meat and processed meats with cancer of the colon, pancreas, and ovaries

47. What 2 things largely determine protein quality? (p. 185)

-how well children grow -how well adults maintain their health

43. What is nitrogen balance? Researchers do nitrogen balance studies to estimate _____________________ . (p. 182)

-the amount of nitrogen consumed (N in) as compared with the amount of nitrogen excreted (N out) in a given period of time. - Estimate protein requirements.

45. During starvation, after glycogen stores have been used up, what then becomes the body's main source of essential glucose?

-the body begins to break down its protein (muscle and lean tissue) to amino acids to synthesize glucose needed for brain and nervous system energy.

49. Define: complementary proteins. Give examples.

-two or more dietary proteins whose amino acid assortments complement each other in such a way that the essential amino acids missing from one are supplied by the other -Examples: include grains and legumes or legumes, seeds and nuts.

55. What % of kcalories should come from protein (give the range), assuming that adequate kcalories are consumed? *Come back

10-35% of total daily calories

38. How many amino acids are considered essential for humans?

9 amino acids.

36. Proteins, carbohydrates, and lipids all are made from carbon, hydrogen, and oxygen. What additional element is part of proteins?

Nitrogen

42. What fluid balance problem occurs with protein deficiency?

Odema

41. What are the main roles (functions) of protein in the body?

Sometimes their role is to facilitate or to regulate; other times it is to become part of a structure. Versatility is a key feature of proteins. -As Enzymes -As Hormones -As regulators of fluid balance -As acid-base regulators -As transporters -As Antibodies -As a source of energy and glucose

50. What is the RDA for protein (g/kg/day) for healthy adults?

The protein RDA for adults is 0.8 grams per kilogram of healthy body weight per day.