Prioritize Protein
Paul Salter, MS, RD, LD, CSCS
The Nutrition Tactician
DIRECTIONS:
Complete the questions below for each video to ensure you grasp
a firm understanding of the takeaway points.
PRIORITIZE PROTEIN
VIDEO #1: Protein Structure and Function Part I: Building Blocks
1.
Complete the following sentence:
_________________________________________________________________ are referred to as the “building blocks” of protein.
2.
Complete the following sentence:
There are _________________ (number) different ____________________________________________ (answer to number one).
3.
Complete the following sentences:
Of the ________________ (number) different ________________________________________________ (answer to number one),
________________ (number) cannot be made by the body. These are referred to as __________________________________
(two parts; the second part is the answer to number one).
VIDEO #2: Protein Structure and Function Part II: The Many Hats of Protein
1.
List three other roles protein plays in the body in addition to muscle growth and repair:
a.
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b.
c.
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PRIORITIZE PROTEIN
VIDEO #3: Protein Sources: Different Types of Protein
1.
List three animal sources of protein:
a.
2.
c.
b.
c.
List three plant sources of protein:
a.
3.
b.
Complete the sentence:
All _____________________ - based proteins are complete proteins.
4.
Complete the sentence:
__________________________ proteins are missing one or more essential amino acids.
5.
Complete the sentence:
Most ___________________________________ - based proteins are incomplete proteins.
6.
List two examples of the proteins you listed as the answer in number five:
a.
7.
Define “Complementary Protein”:
8.
List two complementary protein pairings:
a.
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b.
b.
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PRIORITIZE PROTEIN
VIDEO #4: Choosing a Lean Protein Part I: The Less Legs the Better
1.
Describe what the phrase “the less legs the better” means to you:
2.
List three sources of lean fish:
a.
3.
b.
c.
b.
c.
List three sources of lean seafood:
a.
4.
Salmon is an excellent source of: _________________________________________ fats.
5.
List the two types of meat found in poultry and the location of that meat within the bird:
a. _________________ meat is found in: ________________
b. _________________ meat is found in: ___________________
6.
What is the low-fat buzz word that is helpful in selecting a lean piece of beef or pork? ___________________________.
7.
List three sources of lean beef:
a.
8.
b.
c.
List two sources of lean pork:
a.
9.
What
b.
is
“marbling?”
_________________________________________________________________________________________________
10. Does a low-fat cut of meat have “a lot” or “a little” marbling? ________________________________________________
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PRIORITIZE PROTEIN
VIDEO #5: Choosing a Lean Protein Part II: Lean Proteins Continued
1.
List two sources of lean game meat:
a.
2.
b.
List the two levels of fat offered for dairy products that are “lean:”
a.
3.
b.
List three sources of lean deli meat:
a.
4.
b.
List two sources of fatty deli meat:
a.
5.
c.
b.
Re-write the following phrase:
Eggs are the gold standard of protein and the yolks contain an abundance of good-for-you fatty acids and
essential nutrients.
6.
(Referring to ground meat) In the following set of numbers found on the label, what does each number represent:
a.
7.
First Number: ____________________________________
b.
Second Number: ___________________________________
List two sources of lean plant protein:
a.
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b.
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VIDEO #6: Choosing a Lean Protein Part III: Low-Fat Cooking Methods
1.
List four low-fat cooking methods:
a.
2.
b.
c.
d.
Complete the sentence:
Using non-fat _________________________________ is a low-fat substitution for oil.
3.
List three examples of healthy oils:
a.
b.
c.
VIDEO #7: Protein's Role in Muscle Building
1.
Complete the sentence:
Your body is constantly building new proteins and breaking down old ones throughout the day. This is known
as __________________________________________________. It’s a 24/7 process.
2.
Complete the sentence:
The term “anabolic” refers to a period when your body is _________________ more protein than it is _______________.
3.
Complete the sentence:
The term “catabolic” refers to a period when your body is ________________ more protein than it is ________________.
4.
A protein-rich meal _________________________ muscle building and _____________________________muscle breakdown.
5.
How long does the muscle-building response to a protein-rich meal last? ________________________________________.
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PRIORITIZE PROTEIN
VIDEO #8: How Much Protein Do You Need Per Day Part I: The Golden Recommendation
1.
Complete the sentence:
Protein consumption per _________________________________________ is more important than protein consumption
per __________________________________ when trying to maximize muscle growth and repair.
2.
Remember this .
VIDEO #9: How Much Protein Do You Need Per Day Part II: The Leucine Threshold
1.
Which specific amino acid has a direct influence on muscle growth and repair?
___________________________________.
2.
Complete the sentences:
Leucine is one of the nine _________________________ amino acids. It’s also considered a _____________________________
amino acid.
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PRIORITIZE PROTEIN
VIDEO #10: How Much Protein Do You Need Per Day Part III: Minimal Protein Per Source
1.
List three factors that influence the amount of leucine you need to maximize the muscle growth and repair
response to a meal:
a.
2.
b.
c.
How many grams of leucine will maximize the muscle growth and repair response (give a range)?
_______________.
3.
Complete the sentence:
This minimum amount of protein is referred to as the leucine _____________________________________.
4.
Complete the sentence:
___________________ -based proteins usually have more leucine per serving than __________________ -based
proteins.
5.
List three leucine-rich sources of food:
a.
b.
c.
6.
Which source of protein has the most leucine per serving? _______________________________________.
7.
How many grams of protein per meal will be sufficient to reach the leucine threshold for most people (give a
range)? _______________________________.
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PRIORITIZE PROTEIN
VIDEO #11: How Much Protein Do You Need Per Day Part IV: Factors Impacting Your Needs
1.
Complete the sentence: Most people should aim for _____________________ gram of protein per __________________
of body weight.
2.
List four factors that influence the above recommendation:
a.
b.
c.
d.
3.
How does age impact protein needs? ________________________________________________
4.
How does this change impact protein recommendations per meal for those over 50 years old?
5.
How does size impact protein recommendations per meal and day? ____________________________________________
6.
How does type of training impact protein recommendations per meal and day? ________________________________
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PRIORITIZE PROTEIN
VIDEO #12: Protein and Weight Loss Part I: The Weight Change Equation
1.
What
is
the
weight
change
equation?
_______________________________________________________________________________
2.
The left side of the equation represents: ____________________________________________________________________________
3.
The right side of the equation represents:
__________________________________________________________________________
4.
To lose weight, you must be taking in ________________________ calories than you’re burning.
5.
To gain weight, you must be taking in _______________________ calories than you’re burning.
6.
List three bodily changes that occur because of a calorie deficit (diet):
a.
b.
c.
VIDEO #13: Protein and Weight Loss Part II: The Left Side of the Equation?
1.
Protein triggers the release of two satiety hormones. List them below:
a.
2.
Explain how each satiety hormone above impacts your appetite:
a.
3.
b.
b.
True/False:
The more protein you eat, the more these two satiety hormones are released. ________________________.
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PRIORITIZE PROTEIN
VIDEO #14: Protein and Weight Loss Part III: The Right Side of the Equation
1.
Complete the sentence:
Your total daily energy expenditure (TDEE) represents the number of __________________________ you burn in a day.
2.
True/False:
Your body adapts to the level of calories you’re eating. ____________________________.
3.
What impact does eating more protein have on your metabolic rate (metabolism)? _____________________________
4.
What impact does eating more protein have on muscle mass?
____________________________________________________
5.
Define Thermic Effect of Food (TEF): _______________________________________________________________________________
6.
True/False:
Protein has the highest thermic effect of food compared to carbohydrates and fat. __________________.
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PRIORITIZE PROTEIN
VIDEO #15: Protein and Weight Loss Part IV: How to Prioritize Protein
1.
Complete the sentence:
It may be beneficial to increase your protein intake to ____________________________ grams per pound of body
weight during a dieting phase.
2.
List three strategies to include throughout your day to help you meet this higher protein recommendation:
a.
3.
b.
c.
True/False:
Eating this higher amount of protein per day has been shown to have a negative impact on kidney and bone
health in healthy populations. _______________________.
VIDEO #16: Post-Workout Protein
1.
True/False:
It’s necessary to consume your post-workout meal immediately after your last set while still at the gym.
___________________________________.
2.
Complete the sentence:
Exercise _______________________________________ muscle breakdown.
3.
Complete the sentence:
Protein
_________________________________________
muscle
building
and
__________________________
muscle
breakdown.
4.
Complete the sentence:
Strive to consume a post-workout meal within ________________________________ minutes of finishing your workout.
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PRIORITIZE PROTEIN
VIDEO #17: Protein Needs WhenTrying to Build Muscle
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PRIORITIZE PROTEIN
1.
Complete the sentence:
When striving to build muscle, it’s important to flip the muscle-building switch every _____________________________
(give a range) hours.
2.
Complete the sentence:
Too much protein may _______________________________ appetite. This is counterproductive to your goal of muscle
building because it’s important you’re taking in enough calories to support growth.
3.
Complete the sentence:
As little as ____________________________________________ (give a range) grams of protein per pound of bodyweight
has been shown to support muscle growth and repair when NOT in a calorie deficit.
4.
Complete the sentence:
Staying at or slightly below __________________________________________ grams of protein per pound of body weight
per day is advantageous when trying to build muscle to ensure you’re able to meet your daily calorie needs.
5.
Re-write the following sentence:
Protein needed per meal is superior than protein needed per day to maximize muscle building.
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