Lecture 5 (Protein; Making Weight)

Question 1

What are essential amino acids?

Answer 1

Essential AA cannot be synthesized by the body
and therefore have to be consumed as dietary
protein

Question 2

What are non-essential amino-acids?

Answer 2

Non-essential AA can be synthesized by the body

Question 3

What is the protein intake of competitive bodybuilders?

Answer 3

• Men: 1.9 to 4.3 g/kg/day
• Women: 0.8 to 2.8 g/kg/day

Question 4

Difference in muscle loss in sarcopenia and hospitalization

Answer 4

Muscle loss and aging
Male: 0.3 kg per year
Female: 0.2 kg per year

Muscle loss and hospitalization
Male/Female: 0.2 kg per day

Question 5

How much water can we lose through glycogen?

Answer 5

3grams of water per gram of glycogen

Question 6

How much protein should you take in when losing weight and still spare lean mass?

Answer 6

≥ 1.8 g protein/kg/day

Question 7

Energy Availability (EA) concept

Answer 7

EA = (EI – EEE) / FFM

EA: energy availability (kcal/kg FFM/d)
EI: energy intake
EEE: exercise energy expenditure
FFM: fatfree mass

Question 8

What are different zones for EA? (in kcal/kg FFM/d)

Answer 8

Optimal: ≥ 45
Reduced or subclinical: 30-45
Low: <30