Nutrition

Question 1

Protein Synthesis and dietary intake

Answer 1

• Dietary intake can also stimulates mTOR via essential amino acids

Question 2

Protein

Answer 2

Non-essential: the body can synthesis
Essential: Need to be consumed in the diet

Leucine and Valine are the stronger stimulator of mTOR

Question 3

Protein and Protein synthesis

Answer 3

• When we wake up and after a meal, protein synthesis increases
• Training and having a meal results in a net gain in protein synthesis
• Adding amino acids during rest is enough to stimulate muscle protein balance

Question 4

STUDY: Revisiting the role of protein synthesis during skeletal muscle hypertrophy induced by exercise
(READ ARTICLE)

Answer 4

Over a period of time, we see a slow increase in the ability of that increase in protein synthesis

Question 5

STUDY: Nutritional interventions to augment resistance training-induced skeletal muscle hypertrophy
- Recommendation

Answer 5

• 0.4g/kg/meal
• Leucine (3g/meal)
• 4 meals/day
• Pre-sleep (0.5-0.6g/kg) protein

Question 6

Protein quality

Answer 6

• A score of 1 tells us that it has 100% of essential amino acids

Question 7

Timing of protein

Answer 7

• The impact for protein timing on strength gain is not as clear. It could potentially be a small effect
• For hypertrophy, there’s a little more evidence for protein timing
• consuming enough protein throughout the day globally, the impact of protein timing does not matter that much

Question 8

STUDY: A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults

Answer 8

• An increase in the amount of protein per day results in an increase in fat free mass, however, once we get to around 1.6 g/kg of protein intake per day the effects start to level off.
• 0.8g/kg of protein is to maintain a neutral nitrogen balance between protein degradation and protein synthesis. Higher g/kg of protein encourages more protein synthesis

Question 9

Creatine

Answer 9

• Small impact on squat and leg press after taking creatine.
• Similar effect on upper body exercise
• Both show small increases in performance
• Older individuals: strong effects favouring lean muscle mass. Small improvement in lower body strength

Question 10

Creatine
Thoughts

Answer 10

• Creatin isn’t thought to increase protein synthesis, but blunt the amount of protein breakdown through some sort of pathway
• Creatine is thought to mainly work by increasing phosphocreatine stores, speeding phosphocreatine synthesis and reducing muscle damage. All of these combined enhances an individual’s ability to work. Therefore, creatin allows people to perform more via refilling these phosphocreatine stores (the amount of work that an individual can perform impacts hypertrophy)

Question 11

Creatine
STUDY: Creatine supplementation augments the increase in satellite cells and myonuclei number in human skeletal muscle induced by strength training

Answer 11

• A study looked at creatine supplementation on myonuclear number (number of satellite cell activity)
• The strength creatine groups sees the number of satellite cells start to increase compared to the other groups (strength protein & strength control)
• Strength creatine group also sees potentially an increase in muscle fibre cell activity more then the other groups
  Strength creatine sees a larger MVC than other groups

Therefore, creatine may increase satellite cells

Question 12

D - Aspartic Acid

Answer 12

Effects are trivial

Question 13

Phosphatidic Acid

Answer 13

• Phospholipid derived from Soy
• Upregulates activity of mTOR pathway (when muscle is under tension)
• Two training studies in resistance trained men (Hoffman, 2012; Joy 2014) reported improved lean muscle mass and strength gains supplementing with 750mg PA (spread around workout) despite similar protein supplementation to a control group
• Effects were small. Changes in hypertrophy is quite small

Question 14

HMB