Last Nutrition Exam
Protein Knowledge Quiz
Test your knowledge on the essential aspects of protein, nutrition, and muscle health with our comprehensive quiz! Designed for athletes, fitness enthusiasts, and anyone interested in improving their dietary knowledge, this quiz covers topics ranging from amino acids to protein quality.
You'll explore:
- The difference between complete and incomplete proteins
- Essential amino acids and their roles
- Guidelines for protein intake
- Factors affecting muscle protein balance
What is the difference between complete and incomplete proteins?
Incomplete proteins do not have all amino acids where complete proteins have all of them
Complete proteins have are made up of only BCAAs which is why they are complete.
Complete proteins have all 8 essential amino acids when incomplete proteins do not.
Incomplete proteins cannot be metabolized but complete proteins can
Select all 8 of the essential amino acids.
Isoleucine
Alanine
Leucine
Lysine
Methionine
Serine
Phenylalanine
Threonine
Glycine
Tryptophan
Valine
What are the three quantitative methods for determining protein quality?
Biological value, complete or incomplete, and type of protein
Biological value, protein efficiency ratio, and protein digestibility corrected amino acid score
Protein digestibility corrected amino acid score, Type of protein, speed of digestion
Complete or Incomplete, speed of digestion, and type of protein
What are they two milk proteins?
Casein and soy
Soy and egg
Whey and casein
Whey and soy
What are the three BCAAs?
Leucine, isoleucine, and valine
Leucine, glycine, and valine
Isoleucine, tryptophan, and valine
Leucine, valine, and glycine
Check off all 6 of the methods for determining muscle protein status.
Urinary Urea Nitrogen
3-methylhistidine excretion
Skin fold test
Nitrogen balance
Isotopic tracer methodology
Arteriorvenous differences of amino acids across skeletal muscle
Oxygen balance
Measure of lean body mass over time
Make sure you look over assessing protein status in the protein metabolism PP because there is no way I can make a question out of that. They encompass slide 25-40
Pick me
This is the wrong answer
What is net muscle protein balance and how is it measured
Measures the rate of protein digestion in the body compared to the rate of protein converted into fat. Measure by taking average daily protein consumption times body fat percentage
Measures the rate of muscle protein synthesis compared to the rate of muscle protein break down. Measure by protein synthesis minus protein breakdown.
Measure the rate of muscle protein synthesis compared to the rate of muscle hypertrophy. Measure by taking average daily protein consumption times circumference of the muscle being measured
None of the above are correct
Besides protein synthesis, what do amino acids also assist with?
Stomachaches and headaches
Creating enzymes and producing hormones.
Producing hormones and activating sweat glands
What percent of cow’s milk is casein and whey?
Casein is 50% and whey is 50%
Casein is 20% and whey is 80%
Casein is 80% and whey is 20%
Casein is 40% and whey is 60%
Tue or false: 50% of an egg's protein is in the yolk while the other 50% it in the egg white?
True
False
True or false: protein is primarily used for energy and not structural and adaption purposes?
True
False
True or false: protein has no direct performance enhancements?
True
False
What are the issues associated with athletes not taking in enough protein
I. Offset the oxidation of protein/amino acids during exercise training (approximately 1 - 5% of the total energy cost of exercise)
II. Provide substrate for lean tissue accretion
III. Repair exercise induced muscle damage.
II and III are correct
I, II, and III are correct
What does the NSCA recommend for athletic protein intake per day?
1g - 3g
1.5g - 2g
0.5g - 1.5g
1g - 1.8g
Of the below answers, what are the top two factors when determining optimal amounts of protein in an athletes diet
Carbohydrate intake
Energy intake
Mode and intensity of exercise
Timing of the protein intake
Protein quality
What is the blanket statement recommendation for protein intake per day?
15g - 25g
25g - 45g
5g - 15g
20g - 30g
True or false: If you are going to overshoot your intake on one of your three macros (carbs, fats, and proteins) you would want to pick proteins to maintain lean body mass.
True
False
How much leucine should you intake per meal?
20-45mg/kg per meal
10-35mg/kg per meal
35-60mg/kg per meal
5-25mg/kg per meal
How often should you eat your recommended amount of protein?
1-2 hours
2-4 hours
2-3 hours
1-3 hours
Excess protein leads or can lead to what disease especially in women over 40?
Arthritis
Carpal tunnel
Alzheimer's
Osteoporosis
True or False: Protein has strong benefits for aerobic training.
True
False
True or False: Whey is anabolic while casein is anti-catabolic
True
False
True or False: Whey is considered "the most bang for your buck" with soy being next followed by casein.
True
False
What is the RDA for protein for non-athletic people?
1.2g/kg of body weight/day
0.8g/kg of body weight/day
1.5g/kg of body weight/day
2.0g/kg of body weight/day
To support nitrogen balance, one would need to ingest _______ more protein if the protein source was whole wheat compared to beef.
85%
50%
25%
65%
What is the refractory response?
When you reach the upper limit and you are able to ingest more amino acids to enhance that upper limit further
When you do not eat enough protein to get enough essential amino acids so the body cannot adequately go through protein synthesis
When you reach the upper limit of your protein intake in one sitting and the rate of protein synthesis will not elevate despite more amino acids
None of the above are correct
Which source of protein is recommended for maintaining lean muscle mass?
Casein
Whey
Egg
Soy
What are the 5 characteristics of the induction phase of IF? Select all that apply.
Allow time to adapt
Psych distress switching from 3 meals to fasting
Limit meals to a 16 hour window
Limit meals to a 10 hour window
Listen to body and appreciate cues/cravings
Induction phase is a 6 week process
Induction phase is a 2 week process
What are the 5 characteristics of the maintenance phase of IF? Select all that apply.
Gradually limit feed window down to 6-8 hours
Be proficient at psych and physiology before reducing your feeding window
Stop working out during this phase to help lose weight
Consume liquid, stay hydrated
Some caloric beverages such as coffee, green tea, and BCAA's are allowed
Soda and juices are allowed
Eventually limit to a 4 hour feeding window
What macros are preferred when following an IF protocol to lose weight?
Fats and carbs
Carbs only
Fats only
Proteins and fats
What are the recommended nutrients during IF and examples of each?
I. Omega-3 fatty acids: fish oils: 2 grams twice daily
II. Omega-6 fatty acids: fish oils: 2 grams twice daily
III. Medium chain triglycerides: coconut oil: 15 grams twice daily
IV. Whole wheat carbs: whole wheat bread: 3-5 grams daily
V. BCAA's : 10-15 grams twice daily
VI. Fiber: 3-5 grams twice daily
I, II, IV, and V
I, III, V, and VI
I, III, IV, and V
How does IF impact human growth hormone levels?
HGH will decrease during fasting because lack of protein
HGH will increase proportionally with the amount of hours fasted
HGH will stay the same as fasting does not affect hGH
HGH will go up and down throughout the fast to maintain homeostasis
How do various eating patterns of eating effect overall health of rats
I. The rats that at ad libitum diets (whenever they wanted) had a longer lifespan
II. The rats that ate a low calorie diet had a longer lifespan
III. The rats that underwent IF had the longest lifespan
II, and III
All the above are correct
Select all 7 different ways to measure body composition.
BMI (body mass index)
Pinch test
BIA (bio-electrical impedance analysis)
Skin-folds/waist-to-hip
Newman's formula for body fat
BODPOD
Ultrasound
Zero gravity weight measurement
DEXA
Hydrostatic weighing
What BMI is classified as underweight, normal and overweight?
I. Less than 12.5 underweight
II. Less than 18.5 underweight
III. 12.5 - 18.5 normal
IV. 18.5 - 24.9 normal
V. 18.5 - 25 overweight
VI. 25 - 29.9 overweight
I, III, and V
II, IV, and VI
I, IV, and V
What are the BMI classifications for obesity class 1, 2, and 3
I. 30 - 34.9 obesity class 1
II. 35 - 39.9 obesity class 2
III. 25 - 29.9 obesity class 1
IV. 30 - 34.9 obesity class 2
V. 40+ extreme obesity class 3
VI. 35+ extreme obesity class 3
I, II, and V
III, IV, and V
III, IV, and VI
What is the low, moderate and high risk factors for women when measuring the waist-to-hip ratio
0.50 or lower, 0.51 - 0.55, and 0.56 or higher
0.80 or lower, 0.81 - 0.85, and 0.86 or higher
0.30 or lower, 0.31 - 0.35, and 0.36 or higher
1 or lower, 1.01 - 1.05, and 1.06 or higher
What is the low, moderate and high risk factors for men when measuring the waist-to-hip ratio
0.95 or lower, 0.96 - 1.0, and 1.0 or higher
0.80 or lower, 0.81 - 0.85, and 0.86 or higher
0.50 or lower, 0.51 - 0.55, and 0.56 or higher
1 or lower, 1.01 - 1.05, and 1.06 or higher
What is the pathway that BIA uses to measure body composition?
I. The flow of the current is affected by the amount of water in the body
II. Provides estimates of body water from which body fat is calculated
III. Low level electrical current is sent through the body
IV. BIA determines the resistance to flow of the current as it passes through the body
I, II, III, and IV
III, IV, II, and I
III, I, IV, and II
How many sites are available for a skin-fold test?
4 and 6
3 and 7
2 and 5
5 and 8
What factors make up skin-fold test? Select two that apply
Involves slight pinches and pulling of fat away from muscle
Involves slight pinches and pulling of fat and muscle away from bone
Accuracy is the same as this is an easy test to perform
Accuracy enhanced with experienced technician
What is DEXA and how long of a test is it?
Double-energy accumulator: 20 minutes
Diluted-energy absorptiometry: 15 minutes
Dual-energy absorptiometry: 10 minutes
None of the above
When using hydrostatic a person with more fat will do what?
More fat will cause the person to sink
More fat will cause the person to float and be more buoyant
Less fat and more muscle will cause the person to float and become more buoyant
Less muscle and more fat will cause the person to sink
Guys this is getting hard to make questions so for BODPOD and Ultrasound, go look at slide 12 and 13 of body composition
This is the right answer
Pick this if you are Alex
What are the characteristics for optimizing body composition?
I. Energy balance - calories in vs calories out
II. Caloric deficit
III. Resistance training supplemented by cardio
IV. Cardio only
I, II, and III
I, II, and IV
I, and II
The test is done but there is a lot in the powerpoints that could be useful to know but was impossible to make into a question
I should go over the powerpoints as well
Screw the powerpoints because Austin is a test making genius
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