Chapter 6 Protein

Which of the following is the best prescription for daily protein intake for an older, sedentary individual?

1.3 g/kg body weight

For an individual engaged in light aerobic exercise 2-3 days per week, what would be the most optimal protein prescription?

1.4 g/kg body weight

How much daily protein is recommended for someone who participates in regular moderate-intensity resistance training?

1.5-2.0 g/kgBW

What are complementary protein sources?

2 foods with incomplete proteins that, when eaten together, supply all the necessary essential amino acids

For an individual engaged in vigorous resistance training 5-6 days per week, what would be the most optimal protein prescription?

2.0 g/kg body weight

According to the USDA My Plate, what percentage of one's diet should come from high-protein sources?

20-25%

Which protein timing strategy has been shown through research to be the most optimal for continued muscle protein synthesis throughout the day?

4 meals with 20g protein each

Which of the following may be the most optimal protein distribution pattern for a 70kg client with a goal to build muscle?

4 meals, each with 21g protein

How many essential amino acids are there?

9

A new client insists on maintaining their vegan lifestyle. How should the Nutrition Coach advise their protein source selection?

A Nutrition Coach should advise the client to consume a variety of grains, nuts, seeds, and legumes

An existing client has been doing very well with meeting daily dietary recommendations with a three-meal per day eating pattern and they have met their goal to reach a healthy body weight with increased muscle tone. They express they would like to now pursue a new goal of a doing a physique competition within the next 12 months. Should the Nutrition Coach recommend they eat more or less frequently to help them meet their goals?

A Nutrition Coach should recommend they eat more-frequent meals because they can more frequently stimulate muscle growth.

Which of the following is the best protocol for fat loss while maintaining muscle mass?

A calorie-restricted, high-protein (1.8-2.2 g/kg body weight) diet & resistance training

Ketogenic amino acids may become which 2 molecules that can be used to produce ATP?

Acetyl-CoA and acetoacetate

What is the main protein involved in regulating fluid balance?

Albumin

In general, what sources are complete proteins?

Animal-based products

Which is most likely to impact longevity?

Calorie restriction may enhance longevity.

What is an ideal daily protein distribution?

Each meal contains an equal amount of protein.

Is post-workout protein consumption more important for novice or experienced weightlifters?

Experienced

What is the recommended dietary allowance (RDA) for protein seeking to address for the population?

General intake needs to avoid adverse health effects

What are the essential amino acids?

Histidine, lysine, methionine, phenylalanine, threonine, tryptophan, leucine, isoleucine, valine PVT TIM HALL (borrowed A from argine)

What is an adverse effect of a high protein diet?

Kidney issues in those with pre-existing conditions

Which amino acid is responsible for signaling for muscle protein synthesis, and is the only amino acid independently capable of enhancing muscle anabolism?

Leucine

A new client with goals to lose a little body fat and build a little bit of muscle describes their current eating pattern as normal, consisting of breakfast, lunch, dinner, and sometimes a snack or dessert. Should a Nutrition Coach recommend they eat more or less frequently to help them meet their goals?

No changes to meal frequency should be recommended.

To meet body composition goals, is it prudent for the client to meet the prescribed protein intake by choosing protein-based foods that also cause them to exceed prescribed fat intake?

No. It is inadvisable to overconsume other nutrients to meet protein needs.

What is the primary reason that plant proteins tend to make it more difficult to gain muscle compared to animal proteins?

Plant proteins do not have as many essential amino acids.

Which of the following is true about high-protein snacks?

Protein-based snacks without excess fats or carbohydrates can enhance satiety and, therefore, weight loss.

What are enzymes?

Protein-based structures which catalyze chemical reactions

In what form are proteins primarily absorbed?

Single amino acids

How do protein and amino acids influence body pH?

They act as buffers to maintain neutral pH.

Performing resistance training while consuming a high protein diet consisting of 1.8-2.2 g/kgBW daily protein can help maintain muscle mass during a calorie-restricted weight loss diet. True or False?

True

If a new client reveals they have kidney disease, what should the Nutrition Coach do?

Work with their registered dietitian or medical doctor for dietary guidance

Is it ever okay for a sedentary person to eat a high protein diet?

Yes, there is usually no issue with a sedentary person consuming a diet high in protein up to 2.2 g/kg body weight.

Can post-workout protein consumption increase muscle glycogen synthesis?

Yes, when consumed with carbohydrates.