protein Flashcards
protein requirements for inactive person
0.8g/kg/bm/day
protein requirements for endurance training
1.2-1.4 g/kg/bm/day
protein requirements for strength training
1.4-1.8 g/kg/bm/day
what makes amino acids distinct from cho and fat
contain nitrogen
what determines if we are gaining or losing protein
nitrogen balance, nitrogen in and out of body, losing nitrogen losing protein
how do we determine nitrogen out
urine, faeces, miscellaneous (hair sweat etc)
limitations to nitrogen balance technique
overestimate nitrogen intake and underestimate nitrogen loss
means net result leads to overly positive protein balance and underestimate true protein requirement
muscle protein breakdown and synthesis following exercise
muscle protein breakdown and synthesis is stimulated following exercise but net protein loss remains negative without food intake
how is fractional breakdown rate measured
rate of decay in enrichment in the arterial blood and the intercellular amino acid pool after trace infusion has stopped
how is protein turnover in response to exercise measured
stable isotope tracers not the traditional nitrogen balance method
how much protein does a 70kg male have
12kg protein
7kg skeletal muscle and 200g free amino acids
how many essential amino acids are they
9
what are the branded chain amino acids
leucine isoleucine valine
how is positive protein balance achieved
synthesis exceeds breakdown, only achieved with protein intake and additional dietary protein needed to support increase muscle mass
what do you have to consider with daily protein requirements
amount of protein per meal
timing and distribution of protein intake
type of protein consumed
real food not just supplement
how much protein needed to elicit a maximal muscle protein synthetic response
0.2-0.3g/kg protein
typically 20g
what is the anabolic window
take in protein within 30 mins of exercise as your muscle can take up more
is the anabolic window true
no, delaying protein intake by a few hours is unlikely to effect muscle growth
suggestion the window can to extend to up to 24 hours
how can we maximise muscle protein synthesis
consume 20/30g protein every z3-5 hours through the day (even distribution)
breakfast and pre sleep windows of opportunity
Are real food and vegan alternatives as effective as supplements
yes
foods high in essential amino acids
egg, casein, milk, potato, corn, whey
foods rich in leucine
corn, potato, whey, milk, casein, caseinate, egg
