Game Changers Flashcards
Lacto/ovo vegetarian
individual that chooses not to eat meat, cheese and diary
CLAIM #1: intro
Gladiators were predominantly vegan
- not an actual research paper -> magazine article
- stable isotopes can measure amount of nutrients in body
- trace element study
- stable carbon = plant consumption
- stable nitrogen = animal protein consumption
- strontium: dietary plant to meat ratio. earth metal it has no known metabolic purpose
- Sr/Ca ratio identify main calcium supplier in diet
-
CLAIM #1: what did the study find?
the amount of strontium between the gladiators and non-gladiators was the same.
- Sr to Ca ratio was much higher in gladiators
- calcium supply in gladiators diet is not coming from intake of plant/animal products
- they consume more calcium from plant ash used to promote healing after a fight
CLAIM #1: Magazine article claims
- gladiators were give so they had extra layers to protect organs
- they are more plants and less protein
- diet of barley and wheat would make them very calcium deficient
CLAIM #2: Intro
You can get enough AA’s from plant-based proteins
- 60% of our protein comes from plants and 40% from animals
- whey protein is the best in milk bc of the leucine
- 3g of protein for optimal muscle protein synthesis
CLAIM #2: leucine trigger hypothesis
The amount of leucine released into circulation and taken into muscle after you consume diff foods.
- whey protein crosses leucine trigger threshold
- soy doesnt
- casein isnt effective and doesnt come close
- leucine trigger can increase a change in the body
- leucine trigger goes up with not using it
CLAIM 3: Commercially availible isolated protein sources
amount of nutrient needed for base diet
CLAIM 2: Effects of different types of proteins on muscle synthesis
FSR = rate of muscle protein synthesis
whey: 16% FSR (exercising) 9% FSR (rest)
Soy: 13% (exercise) 7% (rest)
Casein: 8% exercise 6% (rest)
CLAIM 3: Does animal protein = plant protein
problems with this: - participants took supplements on training days only and ate omnivorous diets Soy study: 4.8 g of protein Whey study: 5.5g Rice protein study: 3.8 g
CLAIM #3: Intro
Animal proteins impair blood flow and increase inflammation, which leads to reduced exercise perf and health.
CLAIM 3#: Notes
- Increase fat intake and triglyceride levels go up
- Different proteins: no difference in plasma triglycerides except whey has lower plasma triglyceride
- When we consume dairy or soy yogurt, there is no influence on protein.
- Not animal protein/product it is the high sat fat that is causing that
CLAIM #4: Intro
Animal proteins enhance risk of all-cause mortality and cancer
- dairy, soy consumption are a risk for breast cancer
relative risk: higher in people that consume dairy than those who consume soy
Absolute risk
risk of developing that disease over time.
all have risk for heart disease, cancer and stroke
Ex. 1/10 chance of developing a certain disease
Relative risk
comparing 2 groups of ppl.
Ex. smokers vs non-smokers.
Risk of lung cancer between 2 groups.
compare medical research to see if belonging to a certain group with inc or dec your risk of disease
CLAIM #4: relative risk
risk of disease if 4/100 in non-smokers, but your risk goes up by 50% if you smoke, it is now 6/100
- if absolute risk if low then it is easy to see an increase
CLAIM #4: other factors
- beware of relative risk and hazard ratio data
- inc dairy intake is associated with a reduction in stroke
- pre-clinical to human RCT to observational/epidemiological
- remember an association is not a causation
- physical activity ebolishes a lot of negative effects
CLAIM #4: more claims
Low protein intake is associated with a major reduction in IGF-1 cancer and overall mortality in 65 and younger but not in older people
CLAIM #4: facts
- level of protein is not associated with differences in cancer or mortality
- cancer is higher in low protein group than high protein
- low protein individuals were intaking inadequate protein
- 31 prospective cohort studies in meta-analysis
- total protein intake associated with lower risk of all cause mortality
- total protein intake associated with low risk of CVD
CLAIM #5: into
all humans need to supplement with Vitamin B12
- water soluble vitamin
- co-factor for DNA synthesis
- studies show that vegans and vegetarians are liekly to be B12 deficient where omnivores are unlikely to be
- less than 1% of omnivores, 7% of vegetarians, 52% vegans
CLAIM #5: other supplements
humans can synthesize EPA and DHA from dietary alph linoleic acid and it is essential because our bodies suck at making it
- conversion of alpha linoleic acid to EPA and DHA is <8% and <4% in men and 21% and 9% in women
- dietary/supplemental intake or performed EPA and DHA intake is necessary to significantly enhance those.
CLAIM #6: intro
becoming vegan will improve your sport performance
CLAIM #6: Questions
- what was their diet like before they became vegan
- if a vegan diet is sm better for performance why doesn’t everyone do it. and why aren’t the best athletes vegan?
- did the documentary provide any evidence that a healthy vegan diet was better than a healthy omnivorous diet for performance
CLAIM #6: no…
- unclear whether they only changed their intake of animal products or their whole diet
- would need a controlled study comparing healthy vegan diet to a healthy omnivorous diet w only w diff protein
- did they start using any other products to help their performance
Bias in the film
- the people involved are all making money off of vegan products
- famous people interviewed are passionate vegans
- documentary does not provide both sides of argument thus not objective
- animal-based industry funded & researched = bad. but it is ok when plant-based industry funds research
CLAIM #7: Intro
- in there any negative impact on inc plant-based diets on biodiversity and the environment
- how do we tackle the issue of potential protein malnutrition
- what about essential fatty acids
- better understanding of how much we need and the appropriate dose.
- what is the true impact of changes in Canada on worldwide global greenhouse emissions.
- sustainable farming, electrical vehicles
