HI again! Here are the answers to yesterdays quiz… the comments were really impressive with respect to critical thinking of the topics. I admit, these questions were generated for us to start a discussion and not the type I would include in a university exam!
My challenge (request) for you today, is to track your protein intake and see if you meet the 1.2 to 2.0 g/kg/day recommendation. MyFitnessPal (https://www.myfitnesspal.com/) is an easy app to enter your food if you do not want to do it manually.
TRUE or FALSE?
Many scientifically based recommendations suggest that protein should comprise approximately 25% of an individual’s total daily calories.
TRUE if exercising 1-2 hours per day, 4-6 days per week
Research over the last decade has indicated that athletes engaged in intense and/or resistance training need to ingest about two times the RDA of protein (20-30% total calories) in their diet to maintain protein balance. If an insufficient amount of protein is obtained from the diet, an athlete will slow recovery.
Dietary protein intake necessary to support metabolic adaptation, repair, and remodeling as well as protein turnover generally ranges from 1.2 to 2.0 g/kg/d.
Recent position stands from the Academy of Nutrition and Dietetics, Dietitians of Canada, American Colleges of Sports Medicine, and the International Society of Sports Nutrition recommend a protein intake of 1.2 to 2.0 g/kg/d (0.5 to 0.9 g/lb/d).
Plant based proteins do not contain all nine of the essential amino acids needed from food consumption.
Tempeh, tofu, seitan, soy milk, quinoa, and buckwheat contain all nine essential amino acids. It is also possible to pair plant-based protein foods in one meal to ingest all nine essential amino acids. For example, try combining brown rice + beans or peanut butter + oats.
The top three animal food sources (6 oz serving) for protein are chicken, beef, and pork (high to low).
FALSE although all these examples in lean form are an excellent source of whole food protein and statistically speaking, likely not a significant difference- but a cool reality check that tuna is high on the list
1 = chicken breast (54.5g)
2 = pork chop (52.7g)
3 = tuna filet (50.8g)
4 = beef skirt steak (48.7g)
Chocolate milk is an ideal example of a post-training beverage for the effective synthesis of skeletal muscle proteins and general exercise recovery.
Chocolate milk consumption after exercise attenuates exercise-induced muscle damage and reduces muscle soreness. The beneficial effects on exercise performance may be the result of co-ingestion of protein and carbohydrate since the chocolate enhances glycogen repletion.
Cockburn E, Bell PG, Stevenson E. Effect of milk on team sport performance after exercise-induced muscle damage. Med. Sci. Sports Exerc. 2013, 45, 1585–1592.
Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J. Int. Soc. Sports Nutr. 2017, 14, 20.
Nutrition and Athletic Performance. Med. Sci. Sports Exerc. 2016, 48, 543–568.
Potter J, Fuller B. The effectiveness of chocolate milk as a post-climbing recovery aid. J. Sports Med. Phys. Fitness 2015, 55, 1438–1444.
Vliet SV, Beals JW, Martinez IG, Skinner SK, Burd NA. Achieving Optimal Post-Exercise Muscle Protein Remodeling in Physically Active Adults through Whole Food Consumption. Nutrients. 2018 Feb 16;10(2):224.