Lecture 3 - Effect of protein on resistance training Flashcards
Recommended protein intake at one time for an athlete
25-30g
How long does exercise sensitise muscle tissue to the anabolic properties of nutriton?
At least 24 hours
What happens when consuming CHO with protein?
Increased insulin, no difference in MPS or MPB giving CHO little role in anabolism
What happens when consuming fat with protein?
Slows down the rate of digestion of amino acids into circulaton
No role in anabolism
What is seen as optimal timing of protein ingestion post-exercise?
4x20g intake of protein every 3 hours after exercise
When might it be recommended to consume 40g of protein post-exercise?
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
Does the size of the athlete effect how much protein should be consumed in a single serving?
No, the size of the athlete doesn’t effect how much protein the body can utilise at once
What are the 3 factors that influence the anabolic potential of a dietary protein?
Postprandial inulin response
Digestion and absorption kinetics
Amino acid consumption
Difference in casein, whey and soy as dietary proteins
When the same amounts are consumed, whey is much more anabolic, followed by soy, followed by casein
Why is casein digested and absorbed slowly
Stomach takes time to hydrolyse the peptide bonds
Which amino acids is whey rich in?
Leucine
Difference in meat and milk as dietary proteins
After 2 hours, milk is digested far quicker than meat, however not difference after 5 hours
Difference in beef and soy
Beef increases MPS higher than soy
How much leucine is seen as optimal?
2.5-3g
What 2 ways are protein rich foods anabolic
- Amino acids as building blocks
2. Anabolic signalling
Describe what happens to MPS rates when we sleep
Decrease during sleep, lowest when we wake up
Does protein ingestion without exercise increase muscle tissue?
No
What are muscle protein turnover rate after resistance training?
2-3% (600g-900g)
Increased by 1/3
How does training intensity influence MPS rates? (Kumar et al, 2009)
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
How do ECC and CON differ in MPS? (Moore et al, 2005; 2012)
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
How long do we have an increased net balance of protein synthesis after exercise?
48 hours, this is why split body part training programs are recommended as muscles need 48 hours recovery
Without nutrition, what net balance does exercise leave us in?
Negative
Why should we consume protein before sleep, and what type?
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
How much protein should an active 80KG man consume per day?
100-125g - 1.6-2.2g/kg/bw
