| 3133692979 | All | Carbohydrate (CHO) consumption is at the heart of sports nutrition guidelines for ____ athletes. | | 0 |
| 3133695570 | Moderate-Intesne | Carbohydrates are the primary energy source for _______________ exercise. | | 1 |
| 3133697791 | Depletes | Training significantly ________ CHO stores in the body. | | 2 |
| 3133699377 | Re-Synthesis | ______________ of muscle glycogen is crucial on a daily basis. | | 3 |
| 3133702570 | Amount
Timing
Type | When using carbohydrates it is important to consider proper: (3) | | 4 |
| 3133703709 | Short | Most athletes fall _______ of meeting CHO recommendations. | | 5 |
| 3133709172 | Oxygen (O)
Hydrogen (H)
Carbon (C) | Carbohydrates are compounds that contain: | | 6 |
| 3133710974 | Sugars
Starches
Cellulose (fiber) | Carbohydrates are found in foods such as: | | 7 |
| 3133713652 | Glucose | Carbohydrates are mostly found in the body predominantly in the form of ________. (mostly in the blood) | | 8 |
| 3133715983 | Glycogen | The storage form of carbohydrate in the body. (in many tissues, predominantly muscle and liver.) | | 9 |
| 3133724130 | Monosaccarides
Disaccarides
Polysaccarides | Forms of carbohydrates in food are generally classified as (structurally): | | 10 |
| 3133727686 | Monosaccarides | A one-sugar unit. | | 11 |
| 3133730054 | Glucose
Fructose
Galactose | These sugars are a form of monosaccharides: | | 12 |
| 3133731122 | Disaccharide | A two-sugar unit. | | 13 |
| 3133734074 | Sucrose
Lactose
Maltose | These sugars are forms of disaccharides: | | 14 |
| 3133734549 | Polysaccarides | Chains of glucose molecules such as starch. | | 15 |
| 3133752374 | Starch
Fiber
Glycogen | Examples of Polysaccharides | | 16 |
| 3133737452 | Sugar Alcohols | Formed form mono and disaccharides
"low impact carbs" | | 17 |
| 3133741748 | Glycerol
Sorbitol
Mannitol
Xylitol | Examples of sugar alcohols: | | 18 |
| 3133743217 | "Low Impact Carbs" | Marketing term indicating slow absorption
Glucose and insulin concentrations rise slowly. | | 19 |
| 3133744835 | Incompletely | Sorbitol and Mannitol are __________ absorbed | | 20 |
| 3133746785 | Sorbitol and Mannitol | Few kcal/g than sucrose and fructose
May have a laxative effect. | | 21 |
| 3133759790 | Starch | The storage form of glucose in plants.
- the end result of photosynthesis | | 22 |
| 3133761891 | Amylose
Amylopectin | Starch is either strait (___________) or branched (___________) chains of glucose | | 23 |
| 3133765761 | Amylase | The digestive enzyme (_________) breaks down chains of starch to their basic component. | | 24 |
| 3133768145 | Glucose | The basic component of starch. | | 25 |
| 3135362059 | Fructose | Sugar found naturally in fruits and vegetables. May also be processed from corn syrup and added to foods. It is a monosaccharide. | | 26 |
| 3135366675 | Galactose | Sugar found naturally in foods only as part of the disaccharide lactose. It is a monosaccharide. | | 27 |
| 3135372243 | Lactose | Sugar found naturally in milk. May also be added to produce foods. It is a disaccharide made up of glucose and galactose. | | 28 |
| 3135380885 | Sucrose | A disaccharide made of glucose and fructose | | 29 |
| 3135383658 | Maltose | Sugar produced during the fermentation process that is used to make beer and other alcoholic beverages. It is a disaccharide made up of 2 glucose molecules. | | 30 |
| 3135397133 | Fiber | Structural component of plants | | 31 |
| 3135399068 | Polysaccharids | Fiber is composed of tightly packed ______________. | | 32 |
| 3135400737 | Human | ___________ lack the enzymes necessary to digest cellulose. | | 33 |
| 3135403557 | Bacteria | Animals and things that digest cellulose use _________ to do so. | | 34 |
| 3135405068 | Animals | Glycogen is the storage form of glucose in ___________ | | 35 |
| 3135410505 | Glycogen | Highly branched glucose chain | | 36 |
| 3135412093 | Food Source | Glycogen is not really a "________" of glucose. | | 37 |
| 3135414854 | Glycogenesis | Glycogen is formed via __________ from glucose molecules. | | 38 |
| 3135417535 | Grains
Legumes
Tubers | Forms of starches: | | 39 |
| 3135418721 | Grains | Grasses that bear seeds | | 40 |
| 3135419753 | Wheat
Corn
Rye
Oats
Barley | Examples of Grains: | | 41 |
| 3135421368 | Legumes | Double-seamed pod containing single row of beans | | 42 |
| 3135426691 | Lentils
Split Peas
Black-eyed peas
Beans | Examples of Legumes | | 43 |
| 3135427797 | Tubers | Underground stems | | 44 |
| 3135429937 | Potatoes
Yams | Examples of Tubers | | 45 |
| 3135436599 | Whole Grains (unrefined)
Processed Grains (refined) | The two types of Grains: | | 46 |
| 3135440320 | Whole Grains (unrefined) | Made up of Endosperm, Germ, Bran | | 47 |
| 3135442005 | Processed Grains (refined) | Germ and bran removed (= poor source of fiber) | | 48 |
| 3135449809 | Endosperm | Tissue that surrounds and nourished the embryo inside a plant seed. | | 49 |
| 3135451905 | Germ | When referring to grains, the embryo of the plant seed | | 50 |
| 3135453596 | Bran | A polysaccharide added to processed foods as a thickener. | | 51 |
| 3135460267 | Simple | Sugars vs. Starches:
Sugar= _________ | | 52 |
| 3135461938 | Complex | Sugar vs. Starches:
Starches= ____________ | | 53 |
| 3135463844 | Highly | Highly vs. Minimally Processed:
___________ = sugared beverages and cereals ("low quality") | | 54 |
| 3135467378 | Minimally | Highly vs. Minimally Processed:
___________= whole grains and foods ("high quality") | | 55 |
| 3135470769 | Bad | Good vs. Bad:
_______ = highly processed, fiber-deficient, highly sweetened. | | 56 |
| 3135474330 | Digestion | Breakdown of food into smaller parts | | 57 |
| 3135475543 | Absorption | Taking smaller parts into intestinal cells, blood, and tissues. | | 58 |
| 3135486285 | Mouth
Stomach
Small Intestine
Large Intestine
Anus | Digestive Tract: | | 59 |
| 3135488233 | Pancreas
Gall Bladder
Liver | Related Organs to the Digestive Tract: | | 60 |
| 3135544737 | Mechanical Digestion | Physical process of manipulating and mixing foodstuffs and breaking into smaller parts
Still "representative" of original foodstuff | | 61 |
| 3135546363 | Chemical Digestion | Enzymatic breakdown of foodstuffs into their chemical building blocks.
Not "representative" of original foodstuff. | | 62 |
| 3135552820 | Absorption | After chemical digestion ________ can now occur. | | 63 |
| 3135564973 | Mouth | Digestion of carbohydrates begins in the __________. | | 64 |
| 3135564974 | Salivary Amylase | Digestion of carbohydrates in the mouth is done with he enzyme __________. | | 65 |
| 3135564975 | Small Intestine | After digestion of CHO begins in the mouth it then continues in the ____________. | | 66 |
| 3135564976 | Pancreatic Amylase | Digestion of CHO in the small intestine is accomplished through the enzyme _____________. | | 67 |
| 3135568383 | Mono and Disaccharides
- Glucose
- Maltose
- Oligosaccharides. | The end result in the digestion of CHO is. | | 68 |
| 3135589175 | Small Intestine
Brush Border | Disaccharide digestion occurs in the ___________ and is accomplished via __________ enzymes. There is one for each disaccharide. | | 69 |
| 3135591945 | Small Intestine | Absorption of CHO occurs in the ___________. | | 70 |
| 3135593353 | Monosaccharides | Only ______________ are absorbed in. | | 71 |
| 3135595134 | Glucose | Absorption is carrier dependent and requires active transport | | 72 |
| 3135597736 | SGLT1 | The glucose transporter in the small intestine | | 73 |
| 3135599300 | Sodium | The SGLT1 carrier in the small intestine must be loaded with a __________ molecule to function | | 74 |
| 3135602628 | Liver | Once absorbed glucose travels to the _________. | | 75 |
| 3135606125 | Galactose | Absorption:
Uses the same mechanism as glucose | | 76 |
| 3135608413 | SGLT1 | The galactose transporter in the small intestine | | 77 |
| 3135610516 | Glucose | Galactose once absorbed is converted to ___________ in the liver. | | 78 |
| 3135612805 | GLUT-2 | The fructose transporter in the small intestine (very limited number) | | 79 |
| 3135616804 | Glucose | Fructose once absorbed is converted to _________ in the liver. | | 80 |
| 3135656605 | Insulin
Glucagon | Homestasis of blood glucose under hormonal control is controlled by: | | 81 |
| 3135658885 | Insulin | A hormone produced by the pancreas that helps regulate blood glucose | | 82 |
| 3135661491 | Glucagon | A hormone produced by the pancreas that raises blood glucose concentration by stimulating the conversion of glycogen to glucose in the liver. | | 83 |
| 3135670868 | 70-110 mg/dL | Normal blood glucose levels should be: | | 84 |
| 3135674013 | Hyperglycemia | Insulin is secreted in response to ______________. | | 85 |
| 3135676815 | Hypoglycemia | Glucagon is secreted in response to ___________. | | 86 |
| 3135679527 | Hyperglycemia | Elevated blood glucose levels | | 87 |
| 3135681659 | Hypoglycemia | Low blood glucose. | | 88 |
| 3135684644 | 50 mg/dL | Hypoglycemia normally occurs when blood glucose levels drop below ____________. | | 89 |
| 3135688097 | Counter-Regulatory | Insulin and Glucagon are ________________. | | 90 |
| 3135691358 | Glycemic Response | Effect a food has on blood glucose (and insulin) | | 91 |
| 3135694641 | Glycemic Index | Classification scheme for CHO-containing foods based on glycemic response | | 92 |
| 3135697383 | 50g | Frame reference for glycemic index is ___g of glucose (GI=100) | | 93 |
| 3135717065 | 1.) CHO is consumed, digested, and absorbed
2.) Rapid increase in blood glucose
3.) Blood glucose peaks
4.) Blood glucose declines | Typical Glycemic Respones: (4) | | 94 |
| 3135752543 | Highly | Glycemic Index:
Time course and magnitude of response are ________ variable. | | 95 |
| 3135761640 | High GI | Blood glucose and insulin rise quickly
Highly refined starchy foods and vegetables
- white bread, pasta, rice. | | 96 |
| 3135766912 | Low GI | Blood glucose and insulin rise slowly
Legumes, beans, non-strachy vegetables. | | 97 |
| 3135770674 | Increase | Generally ______ in fiber = decrease in GI (slows digestion and absorption). | | 98 |
| 3135780022 | Fat
Protein | You can also lower the GI by presence of ________ and ________. | | 99 |
| 3135784378 | Medium-Low | If you have issues related to GI, then in your daily diet you should consume CHO that have _____________ GI. | | 100 |
| 3135795328 | Low | If you have issues related to GI, immediately before and after exercise you should avoid _______ GI foods. | | 101 |
| 3135795455 | Increase | Low GI foods generally = ___________ fiber. | | 102 |
| 3135797635 | High
Urgently | If you have issues related to GI, during and after exercise ______ GI foods may be warranted. Glucose required __________. | | 103 |
| 3135815950 | Oxidation | High GI foods during exercise are used to maintain _________ of glucose. | | 104 |
| 3135821164 | Resynthesis | High GI foods after exercise are used to have rapid glycogen __________. | | 105 |
| 3135831852 | Glycogen | Insulin (fed state) favors __________ storage. | | 106 |
| 3135833295 | Liver
Muscles | Glycogen is stored in the _________ and _________. | | 107 |
| 3135839550 | 1.) Prior exercise favors glycogen storage
2.) Glycogen depletion favors glycogen storage. | 2 factors favoring glycogen storage. | | 108 |
| 3135846689 | Training | Conversion of excess glucose to fat is not likely to occur if ________. | | 109 |
| 3135850889 | Sedentary | Conversion of excess glucose to fat is more likely in _________ people. | | 110 |
| 3135857114 | Adipose | Glucose is converted into fat in ________ tissue. | | 111 |
| 3135952257 | Starvation-binge | Glucose converted to fat in adipose tissue is more likely when following a "________________" cycle. | | 112 |
| 3135952258 | Starvation | Glucose converted to fat in adipose tissue:
Greater insulin response following ___________. | | 113 |
| 3135954745 | Glycogen Synthase | The primary enzyme that controls the process of glycogen transformation | | 114 |
| 3135958139 | Lipogenesis | The production of fat | | 115 |
| 3135965205 | Gluconeogenesis | The manufacturing of glucose by the liver from other compounds such as lactate, protein, and fat. | | 116 |
| 3135967441 | Creatine Phosphate
Carbohydrates (glucose and glycogen)
Fats
Proteins | A variety of energy sources can be called upon during exercise: | | 117 |
| 3136037453 | Intensity | Fuel source depends on several factors:
- Exercise ________ plays a major role. | | 118 |
| 3136042048 | During high intensity, short duration anaerobic exercise.
During prolonged moderate-high intensity exercise. | Carbohydrate used almost exclusively: | | 119 |
| 3136050415 | Muscle Glycogen
Blood Glucose
Liver Glycogen | Sources of CHO in the body are: | | 120 |
| 3136056395 | Muscle Glycogen | Exercising muscle prefers to use ______________. | | 121 |
| 3136058869 | Depletion | Muscle Glycogen ______________ clearly associated with fatigue. | | 122 |
| 3136067668 | Insulin-like | Exercise has an "________________" effect. | | 123 |
| 3136615556 | Glucose | Exercise has an "Insulin-like" effect:
Contracting muscle draws ________ from blood. | | 124 |
| 3136615557 | Glycogenolysis in liver
Gluconeogensis in liver | Blood glucose homeostasis maintained by: | | 125 |
| 3136625042 | 1.) Maximizing beginning amounts
2.) Supplement during
3.) Maximize restoration afterwards. | Knowing the importance of CHO for exercise, what broad strategies would be helpful? | | 126 |
| 3136642800 | 1.) Daily Training Diet
2.) Week Before A Competitive Event
3.) Meal Before Exercise
4.) During Prolonged Exercise
5.) Immediately After Exercise. | Critical Periods of CHO manipulation: | | 127 |
| 3136650260 | 5-10 g/kg | Current recommendations for CHO manipulation is _______ g/kg body weight.
- Assuming adequate total energy intake. | | 128 |
| 3136672928 | 5 | Fine tune your specific CHO intake in reflect specific training demands:
____ g/kg/day is the minimum (and not enough for most athletes) | | 129 |
| 3136698064 | 5-7 | Fine tune your specific CHO intake in reflect specific training demands:
____ g/kg/day for power or moderately-exercising individuals (<1h). | | 130 |
| 3136698065 | 8-10 | Fine tune your specific CHO intake in reflect specific training demands:
____ g/kg/day for heavy training (1-3h) | | 131 |
| 3136698066 | > 12 | Fine tune your specific CHO intake in reflect specific training demands:
____ g/kg/day for ultra-endurance athletes. (>4h). | | 132 |
| 3136698067 | Not | Surveys suggest many athletes do ______ meet the recommendations of 8-10 g/kg/day/ | | 133 |
| 3136780278 | 7.6 | Male endurance athletes need about ______ g/kg | | 134 |
| 3136782390 | 5.7 | Female endurance athletes need about _____ g/kg | | 135 |
| 3136784168 | Do Not | Most athletes _________ meet CHO recommendations. | | 136 |
| 3136798765 | 1.) Low muscle glycogen levels
2.) Reduced ability to recover from daily training
3.) Acute and chronic fatigue may result from low CHO intake
4.) Immune System Suppression | Insufficient CHO intake may lead to: | | 137 |
| 3136801014 | Failed | Many studies have ______ to show decrements in performance despite declining muscle glycogen levels. | | 138 |
| 3136805595 | Reduction | Studies of longer duration (months) do indicate a _________ in performance. | | 139 |
| 3136817240 | g/kg/d | Expressing CHO requirements ___________ is preferred. | | 140 |
| 3136825897 | Adequate | % of total energy intake may be used if energy intake is __________. | | 141 |
| 3136830008 | 50-60% | Typically _________ % of calories should be from CHO. | | 142 |
| 3136832070 | 70% | Calories from CHO increasing to _____ % for those athletes with very high needs. | | 143 |
| 3136847359 | 1.) Exercise
2.) Supranormal
3.) Capacity | 2.) The week before a Competitive Event (esp. prolonged):
Manipulation of ____1______ and dietary CHO content over a 7 day period.
- _____2_______ levels of muscle glycogen (double)
- Enhanced CHO oxidation and improved endurace _____3_____. | | 144 |
| 3136860375 | Carbohydrate Loading | A diet and exercise protocol used to attain maximum glycogen stores prior to an important competition. | | 145 |
| 3136878780 | Classical Method to Carbohydrate Loading
(Bergstrom) | 7 days prior to competition, exhaustive exercise is performed for 3 and a half days in combination with an extremely low carbohydrate diet. During this phase, known as the depletion stage, carbohydrate stores are severely depleted by exercise and remain low due to the lack of dietary carbohydrate. The depletion stage is followed by 3 and a half says of very light or no exercise and a high carbohydrate diet (~8g/kg/d). This phase is known as the repletion stage, supplies large quantities of carbohydrate to glycogen-starved muscles. In response the body "supercompinsates" and near maximum glycogen storage is achieved. | | 146 |
| 3136930402 | Modified Method to Carbohydrate Loading
(Sherman) | This 6 day plan includes a 3-day depletion stage that consists of dietary carbohydrate intake of 5g/kg/d. It is sufficient enough to allow athletes to complete the required training during this stage -- 90 mins of hard training on the first day, followed by 2 days of hard training for 40 mins. The repletion stage calls for a carbohydrate intake of 10g/kg/d for 3 days and 2 days of 20 mins of exercise followed by a rest day. | | 147 |
| 3136969892 | Carbohydrate Stores | 3.) The Meal Before Exercise:
Meal consumed prior to exercise may be used to maximize _______________.
- Especially after an overnight fast. | | 148 |
| 3136976092 | Deminished Performance | 3.) The Meal Before Exercise:
Fasting prior to prolonged endurance events results in ____________________. | | 149 |
| 3137012168 | 1 g/kg | 3.) The Meal Before Exercise:
Rule of thumb is ____ g/kg for each hour prior to exercise. | | 150 |
| 3137012169 | 1
2
3 | 3.) The Meal Before Exercise:
____ g/kg one (1) hour before.
____ g/kg two (2) hours prior.
____ g/kg three (3) hours prior (essentially a meal at this point) | | 151 |
| 3137012146 | Usually | 3.) The Meal Before Exercise:
Glycemic Index (GI) __________ not an issue. | | 152 |
| 3137585889 | Endogenous
Carbohydrates
Endurance
Central Fatigue | 4.) During Prolonged Exercise:
_____________ stores of CHO will eventually become depleted
_________________ must be consumed to maintain high rates of CHO oxidation.
Clearly beneficial to ____________ athletes.
May alleviate "_______________." | | 153 |
| 3137595637 | 60g | During prolonged exercise _______ g of CHO per hour. | | 154 |
| 3137604720 | Glucose | Max rate of ____________ absorption is 1 g/min or 60 g/hr. | | 155 |
| 3137604721 | 6-8 | CHO concentrations of _____% (60-80 g in 1000 mL) | | 156 |
| 3137608782 | Liquid
Gel
Solids | Different Forms of Carbohydrates: | | 157 |
| 3137612841 | Liquid | Form of carbohydrate:
____________ = additional benefit of hydration | | 158 |
| 3137612842 | Solids | Form of carbohydrate:
__________ difficult or poorly tolerated in some events | | 159 |
| 3137615822 | Gels | Form of carbohydrate:
___________ and solids concentrate source of CHO. | | 160 |
| 3137644925 | More energy
Empty from stomach slowly
May exceed intestinal absorption capacity | Considerations for a CHO sport beverage:
High concentration = (3) | | 161 |
| 3137650303 | 10 | Considerations for a CHO sport beverage:
Solutions up to ____ % generally tolerable. | | 162 |
| 3137670945 | 1.0 | Max oxidation rates of Glucose is _____ g/min. | | 163 |
| 3137674130 | 1.0 | Max oxidation rates for Sucrose is ____ g/min | | 164 |
| 3137675863 | 0.7 | Max oxidation rates for Fructose is _____ g/min. | | 165 |
| 3137678586 | 1.75 | Max oxidation rates for the combination of Glucose + Fructose is _____ g/min. | | 166 |
| 3137685127 | 60 | Sports beverage of general carbohydrate recommendation is ____ g/hr. | | 167 |
| 3137697084 | 1.) Timing
2.) Meal Size
3.) Type of Carbohydrate
4.) Amount of Carbohydrate
5.) Addition of other nutrients. | Guidelines for maximizing CHO re-synthesis. | | 168 |
| 3137711327 | Exercise
Fast; Slow
2 | Maximizing Glycogen Synthesis:
1.) Timing
CHO should be consumed as soon as possible after ________.
______ (early) and ________ (late) phase of glycogen synthesis.
Waiting as little as ___ hours significantly slows synthesis. | | 169 |
| 3137721173 | Smaller; Frequent
Carbohydrate
Insulin | Maximizing Glycogen Synthesis:
2.) Meal Size
_________ and more ________ meals appear better.
Sustained provision of ____________
Sustained elevation of ___________. | | 170 |
| 3137729125 | Glucose; Sucrose
Fructose | Maximizing Glycogen Synthesis:
3.) Type of Carbohydrate
Carbohydrate beverages should contain ________ and/or _________
Those with only ________ exhibit low glycogen synthesis rates. | | 171 |
| 3137738315 | 1.5
0.75-1.5 | Maximizing Glycogen Synthesis:
4.) Amount of Carbohydrate
Highest rate of synthesis is observed when:
________ g/kg consumed in first hour.
________ g/kg consumed the next 3 hours | | 172 |
| 3137752660 | Fat
Protein; Amino Acids
Suboptimal | Maximizing Glycogen Synthesis:
5.) Addition of Other Nutrients
________ not necessary.
- Not a substrate for glycogen
- Slows digestion
___________ and __________
- Some amino acids cause significant elevations in insulin.
Some studies show increased rate of glycogen synthesis, but only when carbohydrate consumption was _________. | | 173 |
| 3137603667 | Protein | A critical nutrient
It functions optimally when energy intake is sufficient. | | 174 |
| 3137873292 | Tissue Growth
Enzymes
Hormones
Immune System | Functional Roles of Proteins: | | 175 |
| 3137877792 | Higher | Amount of protein recommend for athletes is typically ________ than non-athletes | | 176 |
| 3137882738 | Supplements | Protein ____________ are no more or less effective than food proteins. | | 177 |
| 3137885949 | Amino Acids | Basic component of proteins
The building blocks of proteins. | | 178 |
| 3137914848 | Carbon
Hydrogen
Oxygen
Nitrogen | Amino acids/proteins are made up of: | | 179 |
| 3137914849 | 20 | A total of _______ amino acids are used by the body. | | 180 |
| 3137914850 | R group | Amino acids are distinguished by their side chains ("________"). | | 181 |
| 3137914851 | Peptide | __________ bonds join amino acids together. | | 182 |
| 3137952598 | Dipeptide | 2 amino acids joined together | | 183 |
| 3137952599 | Tripeptide | 3 amino acids joined together | | 184 |
| 3137952600 | Polypeptide | Many amino acids | | 185 |
| 3137985457 | Order
Composition | Proteins are defined by specific ______ and _________ of amino acids. | | 186 |
| 3137990674 | Structure
Energy
Enzymes
Hormones
Transport
Immune System | Protein Functions: | | 187 |
| 3137998547 | Indispensable Amino Acids | Amino acid that must be provided by the diet because the body cannot manufacture it. | | 188 |
| 3138003219 | Dispensable Amino Acids | Amino acid that the body can manufacture in the liver.
Not absolutely necessary to consume in the diet. | | 189 |
| 3138005340 | 6 | ___ amino acids are considered "Conditionally Indispensable" | | 190 |
| 3138014100 | Meat
Fish
Poultry
Eggs | High protein food sources: | | 191 |
| 3138018376 | Dairy Products
Legumes | Moderate-high food sources of protein: | | 192 |
| 3138018650 | Cereal Grains | Moderate food sources of protein | | 193 |
| 3138021172 | Fruits
Vegetables | Low food sources of protein. | | 194 |
| 3138076628 | Protein Quality | The amounts and types of amino acids contained in a protein and their ability to support growth and development. | | 195 |
| 3138082275 | Complete Protein | Protein that contains all the indispensable amino acids in the proper concentrations and proportions to each other to prevent amino acid deficiencies and to support growth. | | 196 |
| 3138087597 | Incomplete Protein | Protein that lacks one or more of the indispensable amino acids in the proper amounts and proportions to each other to prevent amino acid deficiencies and to support growth. | | 197 |
| 3138095158 | Complementary Proteins | The pairing of two incomplete proteins to provide sufficient quantity and quality of amino acids. | | 198 |
| 3138104347 | Rice and Beans
Beans and Corn
Cereal and Milk
Bread and Cheese | Examples of combining "incomplete" protein sources. | | 199 |
| 3138112745 | Denatured
Pepsin
Polypeptides | Digestion of Proteins:
Proteins are ____________ by gastric juices in the stomach (hydrochloric acid)
Hydrochloric acid also activates __________ (enzyme)
- Pepsin breaks down ______________ into amino acid chains. | | 200 |
| 3138116848 | Small Polypeptides
Tripeptides
Dipeptides
Free Amino Acids | Other digestive enzymes in the small intestine break large polypeptides into: | | 201 |
| 3138125173 | Small Intestine
Tripeptides
Dipeptides
Free Amino Acids | Absorption of Proteins:
Happens in the middle and lower __________
______________, ____________, and ____________ only. | | 202 |
| 3138132943 | Indispensable | Absorption of Proteins:
Number of different carriers of varying affinities.
- ________________ amino acids are absorbed most rapidly. | | 203 |
| 3138191705 | Liver
Cleaninghouse | Transport of Proteins:
Free amino acids released from the intestine circulate to the _______.
The liver is the "__________________" for most amino acids. | | 204 |
| 3138203507 | Liver
Immediately | The ________:
Monitors the supply of amino acids to tissues
Branched chain amino acids (BCAAs) circulate ___________ in the plasma | | 205 |
| 3138205917 | Amino Acid | Blood ____________ concentration increased for several hours after protein-containing meal. | | 206 |
| 3138208736 | Amino Acid Pool | Amino acids not absorbed by the liver enter into the ______________. | | 207 |
| 3138223155 | Amino Acid Pool | Free amino acids circulating in the blood or fluid within or between cells. | | 208 |
| 3138228096 | 50% | _____% of the amino acid pool is associated with skeletal muscle tissue. | | 209 |
| 3138234044 | 150g | _______ g of amino acids makes of the pool. | | 210 |
| 3138351526 | Protein Turnover | The constant change in the body proteins as a result of protein synthesis and breakdown. | | 211 |
| 3138353753 | Anabolic
Catabolic | Amino acids are involved in ________ and __________ reactions | | 212 |
| 3138354755 | Anabolic | Building complex molecules from simple molecules | | 213 |
| 3138358399 | Catabolic | The breakdown of complex molecules into simple ones. | | 214 |
| 3138371026 | Skeletal Muscle Anabolism | Stimulation of genes that synthesize specific proteins
Mechanical stress of force production stimulates genes that regulate muscle protein synthesis. | | 215 |
| 3138387738 | Genetics
Training status and type
Nutrition
Hormones | Factors influencing skeletal muscle anabolism: | | 216 |
| 3138387739 | Stored | Skeletal Muscle Catabolism:
Excess amino acids not "__________"
- Energy, fat synthesis, glucose synthesis | | 217 |
| 3138395081 | 4 kcal | Skeletal Muscle Catabolism:
Releases ____ kcal of energy | | 218 |
| 3138402330 | Has a protein-sparing affect
Dietary protein is reduced. | Increased caloric intake (all sources): (2) | | 219 |
| 3138407442 | Fluctuates | Protein balance _________ throughout the day. | | 220 |
| 3138408931 | Synthesis
Breakdown | Protein balance a function of two things:
1.) Muscle protein ___________
2.) Muscle protein ___________ (degradation) | | 221 |
| 3138414078 | Fasting
Feeding
Exercise | Protein synthesis and breakdown are affected by: | | 222 |
| 3138638028 | Increase
Decrease
Negative | During the fasted state:
___________ in protein breakdown, and ____________ in protein synthesis.
Net protein balance becomes ___________ | | 223 |
| 3138645189 | Increase
Decrease
Positive | During fed state ("postprandial")
_____________ protein synthesis and a ____________ in protein breakdown.
Net protein balance becomes _____________ | | 224 |
| 3138653975 | Largely | During recovery from exercise protein balance __________ depends on whether fasted or fed. | | 225 |
| 3138671693 | Increases
Reduces | Feeding alone ________ synthesis and _________ breakdown. | | 226 |
| 3138674075 | Increases
Increases | Exercise alone ________ synthesis and _________ breakdown. | | 227 |
| 3138675198 | Additive | Exercise and feeding have an ________ effect. | | 228 |
| 3138676698 | Amino acids | Consuming ____________ before and after resistance exercise displays the highest rates of synthesis. | | 229 |
| 3138686107 | Anabolic Window | Protein Consumption after exercise:
Take advantage of limited "______________" | | 230 |
| 3138687777 | 1-2 | Protein Consumption after exercise:
Take ______ hours post-exercise. | | 231 |
| 3138688360 | Catabolic | Protein Consumption after exercise:
Is an attempt to reverse __________ environment. | | 232 |
| 3138689866 | Re-distribution | Protein Consumption after exercise:
It is simply a __________ of daily protein. | | 233 |
| 3138693199 | 0.1
Protein | Studies show amino acid intake immediately after exercise is beneficial:
_______ g/kg is sufficient
Consume a food or beverage containing ___________. | | 234 |
| 3138701055 | Glycogen
Insulin
Amino Acids
CHO+P | CHO intake provides energy and restores ____________. High glycemic CHO stimulates _________ secretion. Insulin stimulates __________ uptake into the muscles. So therefore _________ beverages have merit. | | 235 |
| 3138716637 | Increased | When energy intake deficient, protein intake should be ___________. | | 236 |
| 3138717508 | Deficient | Energy intake should not be __________ for long periods. | | 237 |
| 3138720704 | Muscle Mass
Training
Performance
Health | Low energy and protein intake have negative effects on: | | 238 |
| 3138726143 | Inadequate
0.8 | Protein Recommendations as a Relative Amount:
Relative amounts can be inaccurate if energy intake is _________
- 10% of total energy is typically equal to _____ g/kg/day | | 239 |
| 3138735013 | 10-15
15-20 | Protein Recommendations as a Relative Amount:
General guidelines if energy intake is adequate:
_______% for endurance athletes
_______% for strength athletes.
g/kg basis is perfered | | 240 |
| 3138761484 | 10%
Plant Proteins | Recommended Protein Intake for Vegetarian Athletes:
General recommendations + ____%
- Takes into account lower digestabilibty of ______________. | | 241 |
| 3138769290 | Safe
Dehydration
CHO; Fat | Intake of Protein Above Recommended Levels:
Short-term effects:
-Short-term high protein intake seems ________.
-Adequate fluid intake needed to prevent ___________.
- Consider protein intake in relation to need for _____ and _______ | | 242 |
| 3138772421 | CVD
Urinary Calcium Excretion | Intake of Protein Above Recommended Levels:
Long-Term Effects:
- Increased risk for ______
- Increased _______________ | | 243 |
| 3138775908 | Maximize | Anecdotal evidence suggest that high protein intakes is necessary to _________ skeletal muscle anabolism. | | 244 |
| 3138780074 | Increased
Increased | Increased protein consumption:
_________ protein synthesis
_________ protein breakdown | | 245 |
| 3138785348 | Body cannot maintain protein balance
Skeletal muscle mass and functionality are reduced
Training adaptations jeopardized or lost
Immune system negatively affected. | Intake of Protein Below Recommended Levels: | | 246 |
| 3138791207 | Curdled Milk | Whey and Casin proteins are both processed from ________________. | | 247 |
| 3138791280 | Whey Protein | The liquid portion of curdled milk | | 248 |
| 3138792551 | Casein Protein | The semi-solid portion of curdled milk | | 249 |
| 3138795203 | Whey Protein | Concentrate, powder, or isolate (fat+lactose removed)
High in indispensable amino acids
Absorbed Quickly
"Fast Acting" rapid rise | | 250 |
| 3138798640 | Casein Protein | More dispensable amino acids
Absorbed slower
"Slow acting" slower. | | 251 |
| 3138804675 | Essential Amino Acids | Supplemental source of indispensable amino acids
Lack of studies showing effectiveness | | 252 |
| 3138811386 | B-hydroxy-Bmethylbutyrate (HMB) | Metabolite of leucine (indispensable amino acid)
Hypothesized to increase muscle size and strength.
- Reduce protein breakdown after resistance exercise. | | 253 |
| 3138815000 | Glutamine | Conditionally indispensable amino acid
Endurance exercise is a physiological stress for this
It is a fuel source for immune system cells. | | 254 |
| 3138820382 | Branched Chain Amino Acids (BCAAs) | Used for energy during prolonged exercise.
- Possible alternative fuel source during prolonged exercise. | | 255 |
| 3138823400 | Leucine
Isoleucine
Valine | The Branch Chain Amino Acids (BCAAs). | | 256 |
| 3138387459 | Genetics
Training status and type
Nutrition
Hormones | Factors influencing skeletal muscle anabolism: | | 257 |
