Module 2: PRO Recommendations for Athletes Flashcards
Protein functions
- Structure
- Movement
- Immune function
- Transport
- Hormones
- Enzymes
- Cell signaling
Protein requirements
0.8 g/kg/d for Adults > 18 years
* factors in various sources
protein intake guidelines for team athletes
1.2-1.7 g/Kg/d
protein intake guidelines for endurance athletes
1.2-1.4 g/kg/d
protein intake guidelines for strength athletes
1.6-1.7 g/kg/d
protein intake guidelines power athletes
1.5-1.7 g/kg/d
protein turnover
muscle protein synthesis vs. muscle protein breakdown
hypertrophy vs. atrophy
- hypertrophy: muscle growth/ synthesis
- atrophy: breakdwon
What is mTOR?
Mammalian Target of Rapamycin
proteins found in all eukaryotes and is a a key driver of anabolic reactions in the human body.
Considered the “master regulator” of anabolism and MPS
Mammalian Target of Rapamycin (mTOR)
How is mTOR activated?
diet and exercise
How to stimulate muscle protein synthesis
- protein ingestion
- muscle damage/ exercise
Why do we go into NEGATIVE protein balance?
Periods of negative protein balance are typically less than or equal to periods of positive protein balance but can be induced by:
* calorie restriction
* bed rest/ hospitalization
What are the effects of amino acids and exercise on MPS?
Amino acids (AA) and resistance exercise (RE) act synergistically to increase MPS!
* BUT the types of AA are relevant.
What AA is primary driver of MPS?
Leucine - able to drive the increase in MPS in the absence of elevated levels of other EAA.
* Also essential AAs in general as increasing total protein intake with non-essential AAs does not increase MPS
Leucine rich foods
Describe the law of diminished returns
Body has habituated and so with every gain you want need to give new stimulus; total output for total input
* most productive
* diminishing returns
* negative returns
