Quiz: Myths and Facts About Protein vol.1

Q1

Men need more protein than women.

You answered: True

How much protein you need depends on your sex, age, how much you weigh, how active you are, and other things. But yes, guys usually need more protein than women. An average man needs about 56 grams of protein a day. Women need 46 grams.

Q2

How many of your calories should come from protein?

You answered: 10% to 35%

If you're like most Americans, you get all the protein you need. You should usually get about 10% to 35% of your calories from protein every day.   

A typical day with about 50 grams of protein could include:  Chicken (3 ounces), two large eggs, 2 tablespoons of peanut butter, and 8 ounces of yogurt.

Q3

Athletes need more protein than couch potatoes

You answered: True

How active you are impacts how much protein your body needs. Athletes may need slightly more protein than non-athletes. They need it to repair and rebuild muscles after all that work. 

Q4 

Which has more protein?

a

1 cup of whole milk

b

1 cup of vegetarian baked beans 

c

3 ounces of beef

d

1 large egg

You answered: 3 ounces of beef

All these are good sources of protein, but beef and other meats are really protein-packed. However, meat is high in saturated fat, which can lead to high cholesterol and heart disease. If you choose red meats for protein, stick with the leanest cuts and be smart with portion sizes. It's a good idea to limit red meat to 18 ounces a week and skip processed meats, like bacon, sausage, and lunchmeat. 

Q5

Why do we need protein?

a

For energy

b

To build cell

c

To repair bones and muscles

d                  

All of the above

• • Q6
  • A high-protein diet can help you lose weight.
  • You answered: True
  • Some studies show that replacing protein for carbs may help you lose weight.  High-protein foods move more slowly through your digestive system. That helps you feel full longer after you eat.  And your body burns more calories digesting protein than digesting carbs.  Protein also can help you avoid hunger pangs by keeping your blood sugar levels steady.
  • But don't rush out and eat steak all day. Expert say we still don't know the long-term effects of a high-protein, low-carb diet.

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  • Q7
  • Too much protein can be unhealthy.You answered: True
  • Usually, it's not a big deal to eat more protein than you need.  But eating more protein means more calories which can lead to weight gain. And if the protein is from meat or other animal sources, it might be high in saturated fat, which can lead to high cholesterol and heart disease. Too much protein can also cause problems if you have medical conditions, such as kidney disease or diabetes.
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  • Q8
  • A "complete" protein is also known as:
  • You answered: A high quality protein
  • Complete, or high quality proteins, are packed with specific amino acids. Amino acids are the building blocks of proteins. There are about 20 different ones. Your body needs them all, but can only make some. The rest have to come from your diet. Those are known as "essential" amino acids.  Complete proteins have all nine essential amino acids.  Eggs, cheese, and meat have complete proteins.
  • "Incomplete" protein sources are low in one or more essential amino acids. Beans and tofu are good but incomplete sources of protein because they contain lower amounts of some essential amino acids.

  Q6

  
  

  Q7

  Too much protein can be unhealthy.

  You answered: True

  Usually, it's not a big deal to eat more protein than you need.  But eating more protein means more calories which can lead to weight gain. And if the protein is from meat or other animal sources, it might be high in saturated fat, which can lead to high cholesterol and heart disease. Too much protein can also cause problems if you have medical conditions, such as kidney disease or diabetes.

  Q8

  A "complete" protein is also known as:

  You answered: A high quality protein

  Complete, or high quality proteins, are packed with specific amino acids. Amino acids are the building blocks of proteins. There are about 20 different ones. Your body needs them all, but can only make some. The rest have to come from your diet. Those are known as "essential" amino 

  Q6

  A high-protein diet can help you lose weight.

  You answered: True

  Some studies show that replacing protein for carbs may help you lose weight.  High-protein foods move more slowly through your digestive system. That helps you feel full longer after you eat.  And your body burns more calories digesting protein than digesting carbs.  Protein also can help you avoid hunger pangs by keeping your blood sugar levels steady. 

  But don't rush out and eat steak all day. Expert say we still don't know the long-term effects of a high-protein, low-carb diet.

  acids.  Complete proteins have all nine essential amino acids.  Eggs, cheese, and meat have complete proteins.

  "Incomplete" protein sources are low in one or more essential amino acids. Beans and tofu are good but incomplete sources of protein because they contain lower amounts of some essential amino acids.

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  • Q9
  • Women shouldn't have soy protein.
  • You answered: False
  • Some women worry about a plant-made estrogen found in soy. But experts say soy protein is a good low-fat option instead of high-fat, animal-based proteins, like red meat. The key is to be smart with portions. Keep soy between two and four servings a week.
  • Soy comes from soybeans. You can find it in soy milk, tempeh, edamame, and tofu. Whole soy gives you all the essential amino acids, just like protein from animal sources. It is also used instead of meat in some vegetarian dishes.