chap 14 Flashcards
The plasticity of skeletal muscle tissue is attributed to 2 dynamic and continuous processes that take place throughout the day. What are they
muscle protein synthesis and muscle protein breakdown
if you only eat protein but don’t exercise what happen with your protein balance
MPS =MPB
if you only exercise without protein intake what happen with your protein balance
MPS <MPB
negative net protein balance
if you exercise and have enough protein what happen with your protein balance
MPS > MPB
positive net protein balance -> muscle hypertrophy
when does the greater MPS (hypertrophy) is induced during resistance training
in the fed state
what is mTOR
mechanistic Target Of Rapamycin
Immunosuppressive and Anti-Tumor properties - reducing protein synthesis as a protective mechanism for cell survival under stress conditions.
what is a Rapamycin
a lipophilic macrolide discovered in 1964 on the island of Rapa Nui (Easter Island)
what is mTORC1 pathway
RE + amino acid + growth factor -> increase mTOR activity -> increase MPS -> hypertrophy
mechanism to activate synthesis during post prandial state (fuel/energy meal)
increase plasma amino acids -> increase MPS
decrease amino acid release from muscle -> decrease MPB
mechanism to activate synthesis during post absorptive state (fuel/energy exercise)
decrease plasma amino acids -> decrease MPS
increase MPB -> increase amino acids release from muscle
what are the place where muscle protein synthesis occurs
In muscle
In plasma
In urine
In saliva
In CO2
explain protein metabolism
- protein intake
- protein break down in amino acids in stomach
- amino acids is absorbed in intestine and sent to liver
- liver extract of AA -> 30% of AA ingest stay in circulation
- AA are transport to muscle via blood
- AA are used for protein synthesis, converted in other AA and are oxidized
The type of proteins consumed will affect:
tissue repair and muscle mass gain
T/F All essential amino acids are necessary for optimal muscle mass gain. Whey protein contains all these amino acids.
T
how munch protein is needed for an endurance athlete and power athlete
1.2-1.4kg for endurance
1.4-1.6 kg for power
what BCAA have been show to do
increase MPS
exemple of BCAA
leucine
isoleucine
valine
Contrary to young participants in whom MPS is maximally stimulated after resistance exercise with ~_ g of protein, _ g of protein increased rates of MPS in the elderly more than _g when consumed after resistance exercise
Contrary to young participants in whom MPS is maximally stimulated after resistance exercise with ~20 g of protein, 40 g of protein increased rates of MPS in the elderly more than 20 g when consumed after resistance exercise
when do you need to take your protein if you want to be at max MPS and will it affect muscle mass in long term
direct after exercise -> increase MPS
no
T/F
if you take protein throughout the day it will be as efficient as you take it right after exercise
T
if you’re an athlete and you want to recover faster when do you need to take your protein
right after exercise
In the hours following the workout, MPS (Muscle Protein Synthesis) is approximately _ higher.
100-150%
t/F While athletes and recreational runners have slightly higher protein needs, regular foods are more than sufficient to meet those needs
T
is adding carbs to protein increase MPS
no but increase insulin level
which type of hormone has been speculated to impact muscle growth
insulin
T/F The timing of protein intake has effect on mass gain if the daily protein consumption is achieved
F
