Lecture 3 - Effect of protein on resistance training

Question 1

Recommended protein intake at one time for an athlete

Answer 1

25-30g

Question 2

How long does exercise sensitise muscle tissue to the anabolic properties of nutriton?

Answer 2

At least 24 hours

Question 3

What happens when consuming CHO with protein?

Answer 3

Increased insulin, no difference in MPS or MPB giving CHO little role in anabolism

Question 4

What happens when consuming fat with protein?

Answer 4

Slows down the rate of digestion of amino acids into circulaton
No role in anabolism

Question 5

What is seen as optimal timing of protein ingestion post-exercise?

Answer 5

4x20g intake of protein every 3 hours after exercise

Question 6

When might it be recommended to consume 40g of protein post-exercise?

Answer 6

If an athlete has exhausted a lot of muscle fibres in the body then more muscle fibres needs re-synthesising
Only 1 study on this

Question 7

Does the size of the athlete effect how much protein should be consumed in a single serving?

Answer 7

No, the size of the athlete doesn’t effect how much protein the body can utilise at once

Question 8

What are the 3 factors that influence the anabolic potential of a dietary protein?

Answer 8

Postprandial inulin response
Digestion and absorption kinetics
Amino acid consumption

Question 9

Difference in casein, whey and soy as dietary proteins

Answer 9

When the same amounts are consumed, whey is much more anabolic, followed by soy, followed by casein

Question 10

Why is casein digested and absorbed slowly

Answer 10

Stomach takes time to hydrolyse the peptide bonds

Question 11

Which amino acids is whey rich in?

Answer 11

Leucine

Question 12

Difference in meat and milk as dietary proteins

Answer 12

After 2 hours, milk is digested far quicker than meat, however not difference after 5 hours

Question 13

Difference in beef and soy

Answer 13

Beef increases MPS higher than soy

Question 14

How much leucine is seen as optimal?

Answer 14

2.5-3g

Question 15

What 2 ways are protein rich foods anabolic

Answer 15

1. Amino acids as building blocks

2. Anabolic signalling

Question 16

Describe what happens to MPS rates when we sleep

Answer 16

Decrease during sleep, lowest when we wake up

Question 17

Does protein ingestion without exercise increase muscle tissue?

Answer 17

No

Question 18

What are muscle protein turnover rate after resistance training?

Answer 18

2-3% (600g-900g)

Increased by 1/3

Question 19

How does training intensity influence MPS rates? (Kumar et al, 2009)

Answer 19

Generally an increase in training intensity sees and increase in MPS, however this plateaus at 75% 1RM
Training until failure has a bigger impact on MPS that % of 1RM due to the recruitment of more muscle fibres

Question 20

How do ECC and CON differ in MPS? (Moore et al, 2005; 2012)

Answer 20

Same in eccentric and concentric, however we can perform eccentric for longer than we can perform concentric, resulting in the recruitment of more muscle fibres

Question 21

How long do we have an increased net balance of protein synthesis after exercise?

Answer 21

48 hours, this is why split body part training programs are recommended as muscles need 48 hours recovery

Question 22

Without nutrition, what net balance does exercise leave us in?

Answer 22

Negative

Question 23

Why should we consume protein before sleep, and what type?

Answer 23

When we sleep we reduce MPS as there is no dietary protein intake, consuming protein before sleep will increase MPS. Beef (meat) should be consumed as this is the slowest digested protein, meaning the increased MPS lasts for longer during sleep

Question 24

How much protein should an active 80KG man consume per day?

Answer 24

100-125g - 1.6-2.2g/kg/bw

Question 25

According to Tarnoplosky et al (1992), how much protein should sedentary and strength trained athletes consume?

Answer 25

Sedentary: 0.89g/KG/d

Strength trained 1.76g/KG/d

Question 26

How does training status influence MPS (Wilkinson et al, 2008)?

Answer 26

Less MPS in trained vs untrained therefore less anabolic response when trained

Question 27

How does fibre recruitment effect MPS (Burd et al, 2012)?

Answer 27

More fibres recruited - higher MPS rates

Question 28

How does ingesting protein with CHO effect protein metabolism? (Staples et al, 2011)

Answer 28

• CHO generates greater insulin response

- No difference in MPS and MPS - giving CHO a limited role in anabolism

Question 29

How does ingesting protein with fats effect protein metabolism? (Gorisen et al 2015)

Answer 29

Due to fat not being quickly digested, it slows down the digestion of the Amino Acid in the circulation resulting in slower recovery

Question 30

What type of protein is recommended pre-sleep and why (Res et al, 2012)?

Answer 30

Casein is recommended to consume pre-sleep due to it being a slow releasing amino acid - stimulates protein synthesis throughout the night