protein Flashcards
protein contain
- carbon
- hydrogen
- oxygen
- nitrogen
BCAA
leucine
isoleucine
valin
conditionally essential amino acids
make them from EAA so if we are missing EAA then we cant make CEAA and it becomes essential
PKU
tyrosine becomes conditionally essential because you cant have phenyalanine
amine group contains
Nitrogen
de-amination
remove the nitrogen to use protein as energy or in gluconeogenesis
food sources of protein
all foods except oils
-meat
-dairy
-eggs
-legumes
-nuts
total protein
20-40 g per meal including snacks
PDCAAs
score between 0-0.1
-animal protein close to 1
PDCAA dependent on
protein density
EAA density
digestibility
protein density
amount of protein per gram of food
20-40 g for athletes
leucine
stimulates mTOR all by itself
-leucine - 2.5-3.0 g to stimulate mTOR
digestibility
plants are harder to digest because of fiber and decreases bioavailablity
complete proteins animal
meat dairy eggs
plant complete proteins
quinoa, soy
incomplete protein
protein from food sources that is inadequate in 1+ EAA
-usually from lysine or methionine
complimentary proteins
combing 2+ incomplete protein food source that together meet complete protein requirements
vegtarianism
dont eat meat eggs or dairy
lacto-ovo vegetarian
includes eggs and dairy
veganism
dont eat animal derived food
possible deficiencies of vegetarianism or vegan
-protein
-b12
-vitamin D
- omega 3 fats
-iron
-creatine
HCL causes protein to
unfold
- gives protease better access to peptide bonds
proteases
break peptide bonds
results in - tri-dipeptides and amino acids
protein use in a muscle cell in non protein nitrogen synthesis
turn AA into creatine and neurotransmitters
protein used in a muscle cell
enters krebs cycle and converted to fat
-have to be deaminated
functions of protein
- reservoir of amino acids
- hormones
- neurotransmitters
- transporters
- triggers for signaling cascades
- non- protein nitrogen molecules
- immunity
- enzymes
- movement
- energy
function of protein: hormones
peptide hormones
- insulin, glucagon, growth hormone
function of proteins: neurotransmitters
communication between cells at synapse
- serotonin made from tryptophan
- norepinephrine made from tyrosine
function of proteins: triggers for signaling cascades
muscle protein synthesis
leucine stimulates mTOR
functions of protein: enzymes
bioenergetics
adaptions
mTOR, AMPK, SIRT1
PGC1-alpha
function of protein: energy
secondary backup source
- de amination
- directly into krebs
-gluconeogenesis
adaptions to training and performance
stimulus - trigger
- signals transcription and translation which signals
- increase mRNA
- if there are enough amino acids then it increases protein adaptions
total protein allow for enough amino acid for transcription and translation
1.2-2.7 g/kgbw
1.2-2.4 for athletes
What is the leucine trigger
2.5-3.0 g
endurance athletes have a high caloric expenditure and the rely on ___
amino acids
BCAA oxidation - leucine, isoleucine, valine
dietary amino acid recommendations
20-40g
if you train low then ___ is stimulated
AMPK
transamination
the action of de amination to be able to use it
glucagon
decrease blood glucose because of low glycogen
cortisol
hormone that stimulates proteolysis
gluconeogenesis is stimulated by
exercise, training, starvation
-which leads to proteolysis
- which leads to big pool of amino acid in the blood
- transports that into the liver
-and glucose goes back into the blood
glucose alanine cycle is stimulated by
high-intensity exercise
prolonged exercise
fasting/starvation
increase glucagon and cortisol
alanine transports
NH2
-ends up in liver where it is de- aminated to pyruvate and then NH2 to urea
glucose alanine cycle
uses keto acids in krebs cycle
- alanine de aminated into pyruvate then converted to glucose by gluconeogenesis and back to glycolysis
EAA used least our body
tryptophan
