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RDA of proteins for 0-6 month old
91g/day, 1.52g/kg per day
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RDA for 19-30 year old
56g/day 0.8g/kg per day
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Four essential amino acids
lysine, tryptophan, methionine, valine
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three non-essential amino acids
alanine, aspartate, glutamate
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deamination of alanine
pyruvate
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deamination of aspartate
oxaloacetate
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deamination of glutamate
alpha ketoglutarate
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What are some complete protein sources?
meats, eggs, dairy
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What are some incomplete protein sources?
gluten, legumes, rice & corn
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What is complementation? Give an example.
- Legumes: high in lysine and tryptophan
- Rice & corn: high in methionine
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Do athletes need more than 0.8g of protein per day?
No, amino acid availability is not the rate determining step in muscle formation
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What are three advantages to vegetarian/vegan diet?
- high consumption of red meat is associated with cancer risk
- less red meat consumption means less SFA intake
- less calorie intake
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Which has lower digestibility than the other: plant or animal proteins? What is an example?
plant proteins have lower digestibility than animal proteins; glutenin/gliadin
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What does PER stand for?
Protein Efficiency Ratio
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What is the equation for PER?
weight gain (g)/protein intake (g)
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What is a protein with high PER?
egg protein
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What is a protein with low PER?
gluten
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What does PEM stand for?
Protein-Energy Malnutrition
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What is Kwashiorkor?
insufficient amino acid intake; insufficient calories
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What is Marasmus?
insufficient calorie intake
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What is the main MUFA in the Mediterranean diet?
olive oil
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What are some components of the Mediterranean diet?
- less risk for disease
- lots of fruits and vegetables
- complex carbs (starch)
- lots of legumes
- moderate consumption of fish (low meat)
- olive oil is main fat added
- low to moderate consumption of red wine during meals
- low dairy
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