Chapter 6 Questions

The recommended protein intake for an individual trying to gain muscle mass through strength training is __________ grams of protein per kilogram body weight. A. 1.6-1.7 B. 1.2-1.4 C. 1.0-0.8 D. 0.5-0.7

A. 1.6-1.7

When considering the functions of protein in human nutrition, which of the following is true? A. The branched-chain amino acids constitute a significant amount of muscle tissue B. The potential energy contained in protein can not be used in the human body C. Protein is a major energy source for humans at rest D. Tissue building takes precedence over energy production during periods of semistarvation

A. The branched-chain amino acids constitute a significant amount of muscle tissue

Which of the following is not an essential amino acid? A. alanine B. leucine C. isoleucine D. valine E. tryptophan

A. alanine

During exercise, the intake of which of the following nutrients will provide the most significant protein sparing effect, i. e., decrease the use of protein as an energy source? A. carbohydrate B. medium chain triglycerides C. carnitine D. thiamin, riboflavin, and niacin E. caffeine

A. carbohydrate

The major energy food for high intensity aerobic endurance sport performance is: A. carbohydrate B. fat C. protein D. water E. alcohol

A. carbohydrate

Which is most likely to be a complete, high-quality protein food? A. cheddar cheese B. peanut butter C. green peas D. corn E. macaroni

A. cheddar cheese

Which of the following is not an example of complementary proteins? A. corn tortilla and wheat bread B. whole wheat bread and beans C. Spanish rice and refried beans D. Peanut butter and whole wheat bread E. Corn and lima beans (Succotash)

A. corn tortilla and wheat bread

The central fatigue hypothesis proposes that endurance exercise can lead to _______________________. A. decreased blood levels of BCAA; increased brain tryptophan; increased brain serotonin B. decreased blood levels of BCAA; decreased brain tryptophan; increased brain serotonin C. increased blood levels of BCAA; increased brain tryptophan; increased brain serotonin D. increased blood levels of BCAA; decreased brain tryptophan; decreased brain serotonin

A. decreased blood levels of BCAA; increased brain tryptophan; increased brain serotonin

Which hormone is released from the pancreas and generally increases the rate of gluconeogenesis in the liver? A. glucagon B. cortisol C. epinephrine D. human growth hormone E. adrenalin

A. glucagon

Supplementation with some amino acids has been theorized to decrease the formation of serotonin in the brain and possibly help delay the onset of central nervous system fatigue in prolonged aerobic endurance exercise. Which amino acids are theorized to do this? A. leucine, isoleucine, and valine B. arginine, ornithine, and inosine C. tryptophan, arginine, and creatine D. inosine, creatine, and alanine E. asparagine, aspartic acid, and glutamine

A. leucine, isoleucine, and valine

Nitrate supplementation has been shown to: A. reduce blood pressures B. stimulate muscle tissue growth C. buffer lactic acid D. increase fat oxidation

A. reduce blood pressures

The metabolic production of glucose from amino acids is greatest during. A. the later stages of a long endurance event B. supramaximal exercise such as power lifting C. carbohydrate loading D. The human body cannot produce carbohydrates from amino acids.

A. the later stages of a long endurance event

What is the Acceptable Macronutrient Distribution Range (AMDR) for protein? A. 6-10 percent of daily caloric intake B. 10-35 percent of daily caloric intake C. 20-45 percent of daily caloric intake D. 45-65 percent of daily caloric intake E. 70-80 percent of daily caloric intake

B. 10-35 percent of daily caloric intake

For the past few days, Matt has not been eating enough carbohydrate. As a result, the carbohydrate stores in his body are low. During the last half hour of a hard 2-hour run, what percent of energy expenditure might be derived from protein? A. None (0%) B. 5 to 15% C. 30 to 50% D. Almost 100%

B. 5 to 15% (check)

For adults, how many essential amino acids are there? A. 6 B. 9 C. 12 D. 14 E. 20

B. 9

During endurance exercise, which of the following can happen to muscle protein? A. Muscle protein is conserved for muscle fiber structure and will not be catabolized for energy production. B. When muscle protein is utilized for energy production, amino acid nitrogen is removed from the muscle primarily by alanine. C. Protein in type 1 red slow twitch muscle fibers cannot be utilized for energy. D. Muscle protein will only be used when the supply of energy from fat sources is low.

B. When muscle protein is utilized for energy production, amino acid nitrogen is removed from the muscle primarily by alanine.

Because the human body cannot store excess nitrogen, A. deamination removes it from the amino acid, leaving a substrate known as acetyl CoA. B. ammonia is formed from the excess nitrogen and the liver converts it into urea, which is eventually eliminated by the kidneys. C. the possible energy content of excess amino acids is wasted. D. All of the answers are correct.

B. ammonia is formed from the excess nitrogen and the liver converts it into urea, which is eventually eliminated by the kidneys.

A HIGH QUALITY protein is best described as one that: A. contains 10 grams of protein per 100 grams of food B. contains all of the essential amino acids in the proper amounts and ratio C. contains all of the nonessential amino acids D. contains adequate amounts of glucose for protein sparing E. contains the amino acids leucine, isoleucine and valine

B. contains all of the essential amino acids in the proper amounts and ratio

Research suggests that creatine supplementation is MOST likely to enhance performance in which of the following types of physical performance tasks? A. an all-out power lift in one second B. high intensity exercise lasting 6-30 seconds C. 10 kilometer race lasting about 30 minutes D. marathon running (26.2 miles) E. ultramarathons, such as Ironman-type triathlons

B. high intensity exercise lasting 6-30 seconds

The consumption of individual amino acids A. may lead to an increase in appetite. B. may interfere with the absorption of other essential amino acids. C. may lead to a cardiopulmonary disorder known as eosinophilia-myalgia syndrome. D. is recommended as safe by the FDA.

B. may interfere with the absorption of other essential amino acids.

Which of the following is true when discussing the possible ergogenic effect of specific amino acids? A. Arginine, lysine, and ornithine have been shown to enhance muscular development and strength B. Tryptophan appears to be ergogenic in short-term exercise tasks C. Although some early research indicated BCAA supplementation improved performance in marathon running performance of "slower" runners, most subsequent research it is not an effective ergogenic aid D. Most scientific research supports the fact that glutamine supplementation enhances immune function during intense, prolonged training

C. Although some early research indicated BCAA supplementation improved performance in marathon running performance of "slower" runners, most subsequent research it is not an effective ergogenic aid

Why might endurance athletes have increased protein needs? A. Muscle bulking from endurance exercise is the major factor that can increase the protein needs of endurance athletes. B. Endurance athletes rely on a large proportion of fat for fuel, which results in an increased mobilization of protein from adipose cell membranes. C. Endurance athletes regularly deplete their body's carbohydrate stores, which can force the body to utilize amino acids for energy and to maintain normal levels of plasma glucose. D.Endurance athletes utilize large amounts of carbohydrate. Since each gram of glycogen is associated with 3 grams of protein, protein also is utilized. E. None of the above answers are correct.

C. Endurance athletes regularly deplete their body's carbohydrate stores, which can force the body to utilize amino acids for energy and to maintain normal levels of plasma glucose.

Which of the following statements comparing animal and plant protein is INCORRECT? A. All natural, unprocessed animal and plant foods contain all twenty amino acids B. Animal protein is considered to be a complete or high-quality protein C. Proteins usually exist in smaller concentrations in plant foods, thus the quality of amino acids found in plants is inferior to those obtained from animals D. Most plant proteins have insufficient amounts of one or more of the essential amino acids

C. Proteins usually exist in smaller concentrations in plant foods, thus the quality of amino acids found in plants is inferior to those obtained from animals

Which food is highest in both carbohydrate and protein? A. bread B. potato C. baked beans D. banana E. crackers

C. baked beans

Which of the following statements relative to protein metabolism is false? A. excess protein may be converted to glucose in the body B. the liver is a critical center for the control of amino acid metabolism C. essential amino acids can be formed in the liver from carbohydrate and nitrogen from non- essential amino acids D. excess protein may be converted to fat in the body E. urea is a waste product of protein metabolism

C. essential amino acids can be formed in the liver from carbohydrate and nitrogen from non- essential amino acids

All of the following are true physiological functions exhibited by protein EXCEPT A. it forms the structural basis of muscle tissue. B. it is the major component of most enzymes in the muscle. C. it is the major energy source during exercise. D. All of the answers are correct.

C. it is the major energy source during exercise.

Research suggests that protein may be a significant source of energy during A. strenuous weight training and accounts for up to 15 percent of the total energy cost. B. brief sessions of high-intensity exercise. C. the latter stage of prolonged endurance exercise, when protein could contribute up to 15 percent of the total energy cost. D. times when the body stores of glycogen and glucose are adequate.

C. the latter stage of prolonged endurance exercise, when protein could contribute up to 15 percent of the total energy cost.

Which of the following statements concerning protein metabolism and exercise is NOT true? A. Weight training promotes synthesis of the contractile muscle proteins B. The effect of training in producing a positive protein balance during the recovery period depends on an adequate supply of protein and Calories C. Aerobic exercise stimulates synthesis of oxidative and mitochondria enzymes D. After exercise, protein balance is at the very most maintained, but is usually negative

D. After exercise, protein balance is at the very most maintained, but is usually negative

Scientific research has shown that individual amino acid supplements may A. induce the formation of certain chemicals in the brain needed for nerve impulse transmission. B. lead to nutritional imbalances, as an overload of one amino acid may inhibit the absorption of others into the body. C. induce the secretion of hormones. D. All answers are correct.

D. All answers are correct.

Why might endurance athletes have increased protein needs? A. Muscle bulking from endurance exercise is the major factor that can increase the protein needs of endurance athletes B. Endurance athletes rely on a large proportion of fat for fuel which results in an increased mobilization of protein from adipose cell membranes. C. Endurance athletes utilize large amounts of carbohydrate. Since each gram of glycogen is associated with 3 grams of protein, protein also is utilized. D. Endurance athletes regularly deplete their body's carbohydrate stores, which can force muscles to utilize some amino acids to maintain energy and glucose production. E. None of the above answers are correct.

D. Endurance athletes regularly deplete their body's carbohydrate stores, which can force muscles to utilize some amino acids to maintain energy and glucose production.

Which of the following statements regarding protein and related health effects is FALSE? A. Diets rich in protein do not appear to increase the risk of coronary heart disease, although eating high-fat meats may increase risks B. Animal foods provide about 70 percent of daily protein intake in the typical American diet, and one recommendation is to reduce animal protein intake to 30 percent, while deriving the remaining 70 percent from plant foods C. Meat that has been charred may produce heterocyclic amines (HCAs); excessive consumption of HCAs may be associated with increased risk of colon cancer D. Individuals who are worried about the development of osteoporosis should reduce their protein intake to levels about 50 percent of the RDA or less E. Individuals who want to obtain the benefits of phytochemicals in soy products should incorporate soy foods in their diet rather than consuming phytochemicals dietary supplements

D. Individuals who are worried about the development of osteoporosis should reduce their protein intake to levels about 50 percent of the RDA or less

Which of the following can happen to muscle protein? A. Muscle protein is conserved for muscle fiber structure and never serves as an energy source. B. Muscle protein can be utilized for energy production and the nitrogen is removed from the muscle primarily by lactate. C. Protein in type 1 red slow twitch muscle fibers cannot be utilized for energy. D. Muscle protein is used in significant amounts for energy production when muscle glycogen is low.

D. Muscle protein is used in significant amounts for energy production when muscle glycogen is low.

The protein isolated from which of the following plant foods is most comparable to animal protein? A. Oats B. Wheat C. Peas D. Soybeans

D. Soybeans

A review of research supports that there may be an ergogenic effect associated with the use of _________________ supplementation. A. glutamine B. tryptophan C. glycine D. creatine

D. creatine

The process involving the formation of glucose from protein in the body is known as: A. glycolysis B. glucolysis C. glycogenolysis D. gluconeogenesis E. aminogenesis

D. gluconeogenesis

Nitrate may be found in: A. oranges B. pork C. beef D. leafy greens

D. leafy greens

Expressed as a PERCENTAGE of its total caloric value, which food exchange has the highest protein content? A. starch/bread B. whole milk C. vegetables D. lean meat E. fruit

D. lean meat

The essential element in protein that is not possessed by either carbohydrate or fat is A. carbon. B. hydrogen. C. oxygen. D. nitrogen.

D. nitrogen.

What is the most appropriate method for determining the protein needs of an endurance or strength athlete? A. use the AMDR of 10-35% of kcals B. use the RDA of 0.8 grams/kg C. both A and B are acceptable methods D. none of the above are appropriate for athletes

D. none of the above are appropriate for athletes

Which of the following has the least amount of dietary protein? A. one ounce of chicken breast B. one-half cup of baked beans C. one slice of whole wheat bread D. one orange E. one-half glass of skim milk

D. one orange

Which of the following statements relative to protein and exercise is FALSE? A. protein may be catabolized during exercise and used as an energy source, but the contribution generally is about 5-6 percent or less B. carbohydrate intake may exert a protein-sparing effect during exercise C. very low levels of protein intake during training may lead to the development of a condition known as sports anemia D. research has shown that individuals who are training to gain weight need about 6 to 8 grams of protein per kilogram body weight E. in general, research has shown that protein supplementation above the RDA will not improve physiological performance capacity during exercise

D. research has shown that individuals who are training to gain weight need about 6 to 8 grams of protein per kilogram body weight

Which of the following statements regarding creatine or creatine supplementation is FALSE? A. Creatine is found naturally in some foods, particularly meat B. Creatine is not an essential nutrient as it may be synthesized in the body from several amino acids C. Research has shown that creatine supplementation may increase the amount of both free creatine and phosphocreatine in skeletal muscle D. Research indicates that creatine supplementation may be an effective ergogenic, particularly as a means to increase muscle mass and muscular strength when supplemented in concert with resistance training E. Currently creatine use by athletes has been prohibited by WADA

E. Currently creatine use by athletes has been prohibited by WADA

Charlie is a serious middle distance triathlete who requires 4000 kcal per day for his training program. He plans to eat the "40/30/30 diet" (40% CHO, 30% fat, and 30% protein, as a % of energy intake) to meet his energy needs for training. What are the potential effects of this plan? A. This type of diet is needed to help him meet the increased protein needs of triathletes. B. Carbohydrate intake will be somewhat high. C. Fluid accumulation in body tissues will decrease water needs during exercise. D. The high protein intake will decrease water needs due to increased metabolic water production. E. His existing kidney problem could be aggravated.

E. His existing kidney problem could be aggravated. (This is the answer because his kidney problem is existing. If he had normal kidney function, the high protein wouldn't be a problem)

Which food is missing one or more of the essential amino acids? A. chicken B. bread C. yogurt D. beans E. gelatin

E. gelatin

Which of the following dietary supplements are theorized to help promote healthy joints in the body, and have received some research support as a means to reduce joint pain and improve mobility? A. branched-chain amino acids B. creatine and carnitine C. glutamine and glycine D. tryptophan and inosine E. glucosamine and chondroitin

E. glucosamine and chondroitin

Which of the following statements involving the interaction of protein and exercise training is false? A. small amounts of protein may be used as an energy source during endurance exercise, but usually account for less than 5 percent of the energy cost of the exercise B. small amounts of protein may be lost in the urine and sweat during exercise C. resistance weight training programs usually result in the development of a positive nitrogen balance in most athletes who are attempting to gain body weight in the form of muscle mass D. although weight lifters and endurance athletes may need slightly more protein than accounted for by the RDA, such increased protein may be obtained readily and more economically through a planned diet E. research has shown conclusively that amino acid supplements and other protein supplements will enhance performance in sports

E. research has shown conclusively that amino acid supplements and other protein supplements will enhance performance in sports

T/F A nonessential amino acid that is in short supply in a particular food is called a limiting amino acid.

FALSE

T/F As a person goes through his/her life cycle, the amount of protein per unit body weight remains at a constant ratio.

FALSE

T/F Aspartates, in dosages of approximately 5 grams, have been reported to increase blood levels of free fatty acids and decrease levels of blood ammonia, which have been associated with improved performance.

FALSE

T/F Available research supports the ability of protein supplements to improve physical performance above and beyond the effects of the training program.

FALSE

T/F Chondroitin and/or glucosamine supplements will prevent the development of joint pain or osteoarthritis in young, healthy athletes.

FALSE

T/F Consuming sufficient amounts of fat will decrease reliance on protein during aerobic endurance exercise.

FALSE

T/F If an individual consumes an additional 14 g of protein per day with adequate kcals and a well-structured weight training program, it is certain that the individual will gain one pound of muscle.

FALSE

T/F Infusing amino acids, such as arginine and lysine, has been shown to increase the secretion of human growth hormone and enhance muscular development and strength.

FALSE

T/F Recent recommendations, based on reputable research, list the range for dietary protein to be from 10-30 grams of protein per kilogram body weight per day.

FALSE

T/F Recent recommendations, based on reputable research, list the recommended range for dietary protein intake to be from 10-35 grams of protein per kilogram body weight per day.

FALSE

T/F Recommended protein intake for Endurance-trained athletes is 1.6 - 1.7 g/kg body weight.

FALSE

T/F Some scientists have proposed that low levels of serum-free tryptophan in conjunction with high levels of branched-chain amino acids may be a major factor in the origin of fatigue during prolonged endurance exercise.

FALSE

T/F The International Society of Sports Nutrition recommends that athletes consume a 1:3-4 ratio of carbohydrates to protein within 30 minutes of exercise to enhance recovery.

FALSE

T/F The body can store excess amino acids for later use.

FALSE

T/F There are thirteen amino acids that cannot be manufactured in the body.

FALSE

T/F There is a great deal of scientific evidence to support the use of HMB supplementation as an anabolic agent for strength-trained individuals.

FALSE

T/F There is a preponderance of research evidence indicating that high-protein diets confer an advantage in strength development.

FALSE

T/F When protein is consumed in excess of the body's needs for protein synthesis and energy, most of the amino acid nitrogen forms creatine and the α-ketoacids are lost in the urine.

FALSE

T/F Sports anemia has been shown to be prevalent in all subjects initiating a strenuous training program, and it is suggested that balanced diets be enhanced with protein supplements.

FALSE - because sports anemia is a false anemia and a beneficial adaptation, caused by expanded plasma volume that dilutes RBC.

T/F Creatine supplementation increases the risk for muscle cramps.

FALSE -- however this is a poorly worded question because it is theoretically true (the increase in intramuscular water content could dilute electrolytes POSSIBLY leading to cramps). Research does not indicate an increase in cramping.

T/F A decreased plasma glutamine level in over-trained athletes was hypothetically linked to impairment of the immune system. fatty acids.

TRUE

T/F A sufficient amount of carbohydrate Calories must be present to provide a protein-sparing effect.

TRUE

T/F According to the American College of Sports Medicine, endurance and resistance athletes should consume 1.2-1.7 grams of protein per kilogram bodyweight per day.

TRUE

T/F Common vegetable sources of protein like legumes and grains contain limited amounts of one or more essential amino acids but do not completely lack any of the essential amino acids.

TRUE

T/F Endurance training appears to increase the capacity of the muscle to derive energy from protein.

TRUE

T/F If an adult female weighs 154 pounds, her RDA for protein is 56 grams.

TRUE

T/F If even one of the twenty amino acids necessary for protein synthesis is in short supply, protein construction may be blocked.

TRUE

T/F In negative nitrogen balance, more protein is excreted from the body than is ingested, and body tissues such as muscles may be lost, impairing performance.

TRUE

T/F Insulin and hemoglobin are both proteins that have important roles in regulating metabolism during exercise.

TRUE

T/F Low protein intake negatively affects bone health.

TRUE

T/F Most well-controlled research involving acute BCCA supplementation has reported no significant ergogenic effects on exercise performance.

TRUE

T/F Plants provide good sources of protein and may supply all the essential amino acids necessary for human nutrition when certain foods, such as grains and legumes, are eaten together.

TRUE

T/F Proteinuria has been observed in a variety of sports, and research suggests that the greater the intensity of the exercise, the greater the loss of protein.

TRUE

T/F Proteinuria is elevated levels of protein in the urine

TRUE

T/F Purines are nonprotein nitrogen compounds that play an important role in energy metabolism.

TRUE

T/F Short-term protein deficiency is not likely to cause any serious health problems.

TRUE

T/F Some studies investigating the impact of chondroitin and/or glucosamine supplementation on symptoms of arthritic pain have shown that they do relieve pain and improve mobility.

TRUE

T/F The central fatigue hypothesis proposes that an increase in blood levels of tryptophan relative the blood levels of the branched chain amino acids will increase the perception of fatigue.

TRUE

T/F The protein-sparing effect spares the utilization of protein as an energy source and allows it to be used for more important metabolic functions.

TRUE

T/F The thermic effect (TEF) is greater for protein compared to carbohydrate and fat.

TRUE

T/F Vegetarian diets provide athletes with less creatine than omnivorous diets. This may decrease the muscle concentration of creatine in vegetarians.

TRUE

HMB supplementation appears to offer the greatest benefits to: a. resistance trained individuals b. endurance trained individuals c untrained individuals d elderly individuals

a

A general recommendation for daily caloric intake for protein is _________ percent. a. 9-10 b 12-15 c 15-20 d 20-25

b

If daily dietary protein is obtained with a mixture of animal and plant foods, a ratio of animal to plant protein of _________ would be similar to the use of animal protein alone. a. 40:60 b. 30:70 c 20:80 d 10:90

b

Research involving creatine supplementation has shown it to have a positive ergogenic effect on all but which of the following? a. Gains in either total body mass or lean body mass b. Energy metabolism when treadmill running at 50-90 percent of VO2 max c. Anaerobic endurance tests such as running performance in 300 meters d. Tasks characterized by repetitive high-intensity exercise bouts with brief recovery periods

b

When discussing the possible ergogenic effect of specific amino acids, which statement is FALSE? a. Inosine supplementation does not have an ergogenic effect on aerobic endurance performance. b. Glycine is involved in the formation of phosphocreatine and has been recently shown to positively affect physical performance. c. Creatine supplementation has improved performance in very-high-intensity exercise endeavors, those lasting less than 30 seconds. d. An increased blood level of free fatty acids and a decreased level of blood ammonia have been reported in some early and contemporary studies involving aspartates.

b

Glycogenic amino acids are converted to carbohydrates by gluconeogenesis, and ketogenic amino acids may be metabolized to acetyl CoA, utilized in the Krebs cycle or converted to fats; thus, the energy content is not wasted. True False

true