Chapter 2: Protein

Question 1

Leucine % in:
Whey
Casein
Meat
Plant based

Answer 1

Whey 11%
Casein 9.3%
Meat 8%
Plant based 6-8%

Question 2

Not soluble in water

Answer 2

Casein protein

Question 3

MOre beneficial for skeletal muscle adaptations

Answer 3

Slow digesting whey protein

Question 4

_ protein:

Enhances MPS with lower doses of protein consumed (less than 15g)
Increases insulin = greater glycogen replenishment = faster recovery
Decreases body fatness

Best bioavailability
Best digestion rate

Answer 4

Hydrolyzed whey

Question 5

Transport long chain fatty acids to mitochondria for oxidation

Answer 5

Carnitine

Question 6

• protein maximally stimulate MPS T a 20 g dose

Rich in choline = cognitive function

Answer 6

Eggs

Question 7

• protein :

Speeds glycogen replenishment
Enhanced glycogen synthesis in liver and skeletal muscle

Answer 7

Whey protein

Question 8

_ grams of beef protein maximally stimulates MPS

Answer 8

30 grams

Question 9

_ protein inhibits MPS via negative mTOR expression

Answer 9

Soy protein

Question 10

MPS after whey consumption

Answer 10

93%

Question 11

Whey is filtered
Higher quality protein
Expensive

Doesn’t denature valuable proteins and peptides

Answer 11

Micro-filtration

Question 12

_ stimulate PS to the same degree as EAAs

Answer 12

BCAAs

Question 13

Improves sleep and cognitive performance

Answer 13

a-lactalbumin

Question 14

Antioxidant, antiviral, retention of iron

Answer 14

Lactoferrins

Question 15

There must be sufficient difference in g/kg/d of protein intake btwn groups to get changes in LBM and strength

Answer 15

Protein spread theory

Question 16

There must be sufficient change from baseline in protein intake to see changes in LBM and or strength

Answer 16

Protein theory

Question 17

_ is produced in adequate amounts in adults but is essential in children

Answer 17

Histidine