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RDA of proteins for 0-6 month old
91g/day, 1.52g/kg per day
RDA for 19-30 year old
56g/day 0.8g/kg per day
Four essential amino acids
lysine, tryptophan, methionine, valine
three non-essential amino acids
alanine, aspartate, glutamate
deamination of alanine
deamination of aspartate
deamination of glutamate
What are some complete protein sources?
meats, eggs, dairy
What are some incomplete protein sources?
gluten, legumes, rice & corn
What is complementation? Give an example.
- Legumes: high in lysine and tryptophan
- Rice & corn: high in methionine
Do athletes need more than 0.8g of protein per day?
No, amino acid availability is not the rate determining step in muscle formation
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
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
What does PER stand for?
Protein Efficiency Ratio
What is the equation for PER?
weight gain (g)/protein intake (g)
What is a protein with high PER?
What is a protein with low PER?
What does PEM stand for?
What is Kwashiorkor?
insufficient amino acid intake; insufficient calories
What is Marasmus?
insufficient calorie intake
What is the main MUFA in the Mediterranean diet?
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