chap 14

Question 1

The plasticity of skeletal muscle tissue is attributed to 2 dynamic and continuous processes that take place throughout the day. What are they

Answer 1

muscle protein synthesis and muscle protein breakdown

Question 2

if you only eat protein but don’t exercise what happen with your protein balance

Answer 2

MPS =MPB

Question 3

if you only exercise without protein intake what happen with your protein balance

Answer 3

MPS <MPB
negative net protein balance

Question 4

if you exercise and have enough protein what happen with your protein balance

Answer 4

MPS > MPB
positive net protein balance -> muscle hypertrophy

Question 5

when does the greater MPS (hypertrophy) is induced during resistance training

Answer 5

in the fed state

Question 6

what is mTOR

Answer 6

mechanistic Target Of Rapamycin
Immunosuppressive and Anti-Tumor properties - reducing protein synthesis as a protective mechanism for cell survival under stress conditions.

Question 7

what is a Rapamycin

Answer 7

a lipophilic macrolide discovered in 1964 on the island of Rapa Nui (Easter Island)

Question 8

what is mTORC1 pathway

Answer 8

RE + amino acid + growth factor -> increase mTOR activity -> increase MPS -> hypertrophy

Question 9

mechanism to activate synthesis during post prandial state (fuel/energy meal)

Answer 9

increase plasma amino acids -> increase MPS
decrease amino acid release from muscle -> decrease MPB

Question 10

mechanism to activate synthesis during post absorptive state (fuel/energy exercise)

Answer 10

decrease plasma amino acids -> decrease MPS
increase MPB -> increase amino acids release from muscle

Question 11

what are the place where muscle protein synthesis occurs

Answer 11

In muscle
In plasma
In urine
In saliva
In CO2

Question 12

explain protein metabolism

Answer 12

1. protein intake
2. protein break down in amino acids in stomach
3. amino acids is absorbed in intestine and sent to liver
4. liver extract of AA -> 30% of AA ingest stay in circulation
5. AA are transport to muscle via blood
6. AA are used for protein synthesis, converted in other AA and are oxidized

Question 13

The type of proteins consumed will affect:

Answer 13

tissue repair and muscle mass gain

Question 14

T/F All essential amino acids are necessary for optimal muscle mass gain. Whey protein contains all these amino acids.

Answer 14

T

Question 15

how munch protein is needed for an endurance athlete and power athlete

Answer 15

1.2-1.4kg for endurance
1.4-1.6 kg for power

Question 16

what BCAA have been show to do

Answer 16

increase MPS

Question 17

exemple of BCAA

Answer 17

leucine
isoleucine
valine

Question 18

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

Answer 18

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

Question 19

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

Answer 19

direct after exercise -> increase MPS

no

Question 20

T/F
if you take protein throughout the day it will be as efficient as you take it right after exercise

Answer 20

T

Question 21

if you’re an athlete and you want to recover faster when do you need to take your protein

Answer 21

right after exercise

Question 22

In the hours following the workout, MPS (Muscle Protein Synthesis) is approximately _ higher.

Answer 22

100-150%

Question 23

t/F While athletes and recreational runners have slightly higher protein needs, regular foods are more than sufficient to meet those needs

Answer 23

T

Question 24

is adding carbs to protein increase MPS

Answer 24

no but increase insulin level

Question 25

which type of hormone has been speculated to impact muscle growth

Answer 25

insulin

Question 26

T/F The timing of protein intake has effect on mass gain if the daily protein consumption is achieved

Answer 26

F