Podcast
Questions and Answers
What is the difference between 'essential' and 'non-essential' amino acids?
What is the difference between 'essential' and 'non-essential' amino acids?
Non-essential amino acids may be synthesized by the body while essential amino acids must be obtained from the diet.
How are essential and non-essential amino acids related to 'complete' and 'incomplete' proteins?
How are essential and non-essential amino acids related to 'complete' and 'incomplete' proteins?
'Complete proteins' contain all 9 essential amino acids while 'incomplete proteins' may only contain some.
What does negative nitrogen balance indicate and what are its implications?
What does negative nitrogen balance indicate and what are its implications?
Negative nitrogen balance indicates the oxidation of amino acids for fuel, leading to muscle loss and potential health issues.
Name four things that nitrogen balance during exercise is dependent upon.
Name four things that nitrogen balance during exercise is dependent upon.
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In what conditions is protein used as a fuel during exercise?
In what conditions is protein used as a fuel during exercise?
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If an athlete wants to gain lean body mass what steps are recommended?
If an athlete wants to gain lean body mass what steps are recommended?
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What are the nine essential amino acids?
What are the nine essential amino acids?
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What are the four main factors that affect the accrual of peak bone mass?
What are the four main factors that affect the accrual of peak bone mass?
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What are the prevention strategies for osteoporosis and bone fracture specific to the three life stages?
What are the prevention strategies for osteoporosis and bone fracture specific to the three life stages?
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What is the female athlete triad and how does it affect bone mass?
What is the female athlete triad and how does it affect bone mass?
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What are the four main nutrients related to bone health?
What are the four main nutrients related to bone health?
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What type of exercise has the most positive effect on bone density?
What type of exercise has the most positive effect on bone density?
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Study Notes
Amino Acids and Proteins
- Essential amino acids (EAA) cannot be synthesized by the body and must be obtained through diet, while non-essential amino acids can be produced by the body.
- Complete proteins contain all nine essential amino acids, whereas incomplete proteins lack one or more of the essential amino acids.
Nitrogen Balance
- Negative nitrogen balance signifies increased breakdown of amino acids for energy.
- Associated with muscle mass loss, gluconeogenesis, and burning of skeletal muscle.
Factors Affecting Nitrogen Balance During Exercise
- Influenced by the quality and quantity of protein intake.
- Total caloric intake impacts nitrogen balance.
- Exercise intensity and duration play a crucial role.
- An athlete's training state can affect nitrogen balance as well.
Protein as Fuel During Exercise
- Protein usage occurs during negative nitrogen balance, prolonged exercise (>1 hour), high intensity, and in less fit individuals who deplete carbohydrates quickly.
- A lower carbohydrate availability post-exercise prompts the body to utilize protein for energy.
- Protein contributes 5-15% to overall energy production during late prolonged exercise.
Recommendations for Gaining Lean Body Mass
- Resistance training enhances muscle mass, optimal using a range of 1-12 repetitions in a periodized manner, focusing on the 6-12 rep zone.
- Recommended protein intake is 1.6 to 1.7 g/kg/day to support muscle growth.
- Consume protein within 4 hours post-exercise to optimize protein synthesis.
Essential Amino Acids
- Nine essential amino acids are Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine, and Histidine.
Factors Affecting Peak Bone Mass
- Nutritional status significantly influences peak bone mass.
- Hormonal balance, particularly estrogen levels, is crucial.
- High-impact physical activity and resistance training support bone mass accrual.
- Body Mass Index (BMI) is also a contributing factor.
Osteoporosis Prevention Strategies by Life Stage
- Youth: Focus on bone acquisition through proper nutrition, including calcium, vitamin D, phosphorus, magnesium, and active physical lifestyle.
- Adulthood: Emphasize maintenance of bone health with proper nutrition and regular physical activity.
- Elderly: Prioritize reducing bone loss and fall prevention, increasing strength and balance through physical activity.
Female Athlete Triad and Bone Mass
- The triad includes hormonal changes, nutrition deficits, and osteoporosis risk.
- Intense training with significant weight loss can lead to disordered eating and hypothalamus-pituitary dysfunction.
- Amenorrhea often increases among female athletes, influencing bone density negatively.
Nutrients for Bone Health
- Calcium: Recommended intake is 1000-1300 mg; sources include dairy products, sardines, fortified foods, and dark green vegetables.
- Phosphorus: RDA is 700 mg/day; found in dairy, meats, and beans.
- Magnesium: Requirements vary by age and gender (310-420 mg); sources include whole grains, seeds, and legumes.
- Vitamin D: AI is 15 μg, elevated for those >70; best sources include fatty fish and fortified foods.
Exercise and Bone Density
- Specific types of exercise, particularly high-impact and resistance training, are most effective in enhancing bone density.
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Description
This quiz focuses on the distinctions between essential and non-essential amino acids, as well as their connection to complete and incomplete proteins. Test your knowledge on these key nutrition concepts through short answer questions.
