Comprehensive Final: Protein Flashcards
Why is protein important for athletes?
provides building blocks for skeletal muscle and crucial for body comp. and sports performance.
How much greater are protein needs in athletes compared to sedentary individuals?
50 to 175% greater.
What defines protein quality?
EAA content provided to an individual
How do EAAs influence protein synthesis?
EAAs alone can stimulate as much protein synthesis as a whole protein with the same EAA content.
What are the 9 essential amino acids?
Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Which amino acids are classified as BCAAs?
Leucine, isoleucine, and valine.
What makes BCAAs unique among amino acids?
They play specific roles in protein metabolism, neural function, and regulating blood glucose and insulin
Which BCAA independently stimulates protein synthesis?
Leucine
How does leucine affect protein balance after training?
It shifts protein balance into a positive state, promoting muscle repair and growth.
What is the recommended amount of leucine to trigger protein synthesis?
2-3g per meal or protein serving
What are the benefits of consuming milk protein after exercise?
Faster recovery, improved hydration, increased glycogen replenishment, and positive protein balance.
What makes casein unique compared to whey?
It is water-insoluble, digested slower, and contains properties that slow gastric motility
What percentage of leucine does casein contain?
9.3%.
How does whey protein compare to casein in terms of digestion and protein synthesis?
Whey is rapidly digested and stimulates greater muscle protein synthesis both at rest and after exercise.
What percentage of leucine does whey protein contain?
11%.
What are the immune and cognitive benefits of milk protein?
Milk protein contains peptides that support immune system responses and enhance cognitive performance under stress.
What is β-lactoglobulin, and why is it important?
It’s a major component of whey protein, rich in essential amino acids, and aids in protein synthesis/immune responses.
What is α-lactalbumin, and what are its health benefits?
its abundant in tryptophan, improving sleep quality and cognitive performance under stress.
Why are eggs considered an excellent source of protein for athletes?
Eggs provide high-quality protein with essential nutrients like choline, which is beneficial for cognitive function.
How much protein is in one large egg and one egg white?
6g in a whole egg; 3.5g in an egg white.
What are the benefits of meat proteins for athletes, and why is it considered a high-value meat?
They provide essential micronutrients (e.g., iron, B12), increase muscle mass, and ensures a full balance of EAAs
What growth factor is associated with meat consumption?
Higher serum levels of IGF-1.
What is the role of carnitine in the body?
It transports long-chain fatty acids into mitochondria for oxidation, enhancing fat oxidation and endurance.
Why is meat a significant source of carnitine?
It contains high levels of carnitine, which may improve performance and fat metabolism.
What is the concentration of creatine in uncooked chicken and beef?
Approximately 30 mmol/kg.
How much protein does a 4 oz serving of lean beef provide?
0g of total amino acids, including 10g of EAAs.
Which protein sources have the highest leucine content?
milk(9-11%), egg (8.6%), and meat (8%).
What type of protein sources are fastest to digest?
Whey, egg whites, and very lean meats.
What are hydrolyzed proteins, and why are they beneficial?
Proteins are pre-digested into peptides for faster absorption and enhanced plasma amino acid levels.
How does hydrolyzed whey compare to non-hydrolyzed whey in protein synthesis?
Hydrolyzed whey enhances protein synthesis with lower doses of protein.
How much protein is recommended to stimulate muscle protein synthesis?
Approximately 25-35g per meal, with snacks containing BCAAs or combined with carbohydrates.
How often should meals and snacks be spaced to maximize protein synthesis?
Whole meals every 3-4 hours, with snacks containing BCAAs or carbohydrates in between
