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Nutrition > Protein > Flashcards

Protein Flashcards

1
Q

Essential amino acids

A

9

histidine
isoleucine
leucine
lysine
methionine
phenylalanine
threonine
tryptophan
valine

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2
Q

Protein

A

provide structure to all cells in the human body

metabolism of many organs/tissues
enzymes that increase the rate of metabolic reactions

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3
Q

Amino acids role

A

precursors for synthesis of body proteins
regulators of synthesis of neurotransmitters, hormones, DNA and RNA

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4
Q

Protein balance whole body

A

in
protein intake 90g

secreted protein 70g
absorbed 150g

out
faeces 10g
urine 75g
sweat

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5
Q

Protein synthesis amount

A

blood protein 48g
viscera 127g
muscle 75g

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6
Q

Prevent deficiency

A

cause injury
measure loss through: sweat, skin, hair
gut high turnover rate of protein

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7
Q

Liver for protein

A

important in protein metabolism
source of energy generation
produce substrate = ammonia (toxic in large amounts)

liver –> urea –> bloodstream = secreted as urine

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8
Q

1g nitrogen =

A

6.25g protein

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9
Q

Amino acid structure

A

amino group
amino acid side chain - specific to protein (identifying component) R
carboxyl group
H

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10
Q

In balance

A

protein out = protein in

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11
Q

Positive balance

A

protein out higher than protein in

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12
Q

Negative balance

A

protein in higher than protein out

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13
Q

Calculating nitrogen balance

A

Determine nitrogen excretion (e.g., urine,faeces, sweat) (in grams per 24h period)

Determine nitrogen intake – protein intake (as grams per day) divided by 6.25

N balance = 2 minus 1
nitrogen intake (protein intake / 6.25) - nitrogen excretion

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14
Q

Protein RNI

A

0.75 g/kg/d

male - 80kg = 60g protein/d
female - 60kg = 45g

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15
Q

Limitations of nitrogen balance

A

no info of tissues
lack of sensitivity - only gross measures of intake and excretion
zero balance on low intake may reflect accommodation (similar to low EA concept)
positive balance may not relate to lean body mass

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16
Q

Muscle protein synthesis/breakdown morning

A

breakdown high in morning when wake up
first meal = muscle anabolic window = stimulation of protein synthesis

net protein balance = MPS - MPB
negative

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17
Q

Uptake calculated graph

A

area under the curve of net balance
area A - area B

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18
Q

Too much protein

A

high protein diet = renal disease

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19
Q

Variations in protein synthesis

A

greater in fed state
decline less in fasted state

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20
Q

Myofibrillar proteins

A

resistance/weight training

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21
Q

Mitochondrial proteins

A

endurance athlete

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22
Q

Sarcoplasmic protein

A

respond to nutrition

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23
Q

Fractional synthesis rate

A

muscle protein turnsover 1-2% per day
= 300-600g muscle protein

complete renewal of body protein over 3-4months

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24
Q

Resistance exercise

A

increases the sysnthesis of force producing proteins
prolongs muscle anabolic sensitivity to protein provision

25
Q

Endurance exercise proteins

A

increases the synthesis of energy producing proteins
mitochondrial respond to endurance exercise

26
Q

RDA protein requirement sedentary person

A

0.8 g/kg/day

27
Q

Why is protein optimal for athlete

A

Repair replace and remodel damaged proteins (e.g., muscle)

Optimal function of metabolic pathways using amino acids

Support lean tissue maintenance and/or accretion

Support optimal function of the immune system

28
Q

Synergistic anabolic actions of exercise

A

Demanding exercise stimulates a prolonged elevation of muscle protein synthesis (MPS)

In the post-exercise period, the MPS response to protein ingestion is enhanced

This augmented fed-state MPS response may persist for 1-2 days post-exercise

29
Q

Optimal protein dose for MPS in young healthy adults

A

0.24 g/kg

30
Q

Optimal protein dose weight athletes

A

1.6 g/kg/d

31
Q

Optimal protein dose endurance athletes

A

30g protein sufficicent to max MPS rates during recovery from a single bout of exercise

32
Q

Post-exercise recovery protein requirement

A

2 g/kg/day

33
Q

EAR

A

estimated average requirements

34
Q

RDA

A

recommended dietary allowance

35
Q

Increase MPS after resistance exercise

A

only essential amino acids

36
Q

Promotion greater MPS post-exercise

A

milk consumption
than soy protein

37
Q

MPS greatest in

A

rested
exercise muscle
with whey protein ingestion

38
Q

Plant proteins for muscle anabolism

A

more is better
ingesting large dose of mycoprotein = similar postprandial muscle anabolic response to whey protein

39
Q

Composition milk

A

casein 80%
whey protein 20%

40
Q

Whey

A

fast acting
short-simple peptide chains
greater essential amino acid = improve MPS

41
Q

Casein

A

complex peptide chains
slow circulation

42
Q

Leusin

A

transporters and communicator enzyme
drive protein synthesis
plant protein

43
Q

Animal vs plant based protein

A

animal protein contains more essential amino acids
leucine

44
Q

Plant based diet

A

save planet:
lower meat consumption = lower GHGs

optimal human health:
epidemiology animal food harm human health - no direct cause/effect

45
Q

Animal based diet

A

long-term nutritional deficiencies from plant based?
health benefits from nutrient-dense animal foods
potential global economic impat of reducing animal food production/consumption

46
Q

Weight loss

A

protein group = higher loss fat/lean
compared to CHO group

47
Q

Overcome blunting MPS during energy restriction

A

ED = decrease fasted-state MPS by 27%
ingestion 15-30g protein after REX = increase MPS ~34% above resting EB

48
Q

What weight is lost during energy deficit?

A

fat-free mass loss exceeds 35% total weight loss

49
Q

Can higher dietary protein promote high quality weight loss during energy deficit?

A

2.3 g.kg-1 or 35% energy from protein was superior to 1.0 g.kg-1 or 15% energy from protein for maintenance of lean body mass during short-termhypoenergeticweight loss

50
Q

Preservation of muscle mass

A

higher protein intake
slower rate of weight loss

51
Q

Factors help lean mass preservation/gain during energy restriction:

A

exercise training (resistance)
high dairy protein consumption
slow rate weight loss (0.5 kg/week)
early post-exercise protein intake (leucine-rich, rapidly digested source)
balanced distribution of daily protein intake (young = 20-25g protein/meal; old = 34-40g protein/meal)

52
Q

Estimated Average Requirement

A

2.1 g/kg/d

53
Q

Recommended Dietary Allowance

A

2.6 g/kg/d

54
Q

Max amount of protein

A

1.6 plateau
2 g/kg/d

55
Q

Energy deficit diet

A

higher protein diet = increase MPS
less muscle/lean mass lost = to preserve muscle
lose fat mass

56
Q

Properties of protein to increase post-exercise muscle protein synthesis

A

EAA content
digestibility/absorption

57
Q

Post-exercise feeding after resistance exercise

A

early post-exercise feeding
consume 20-30g of protein every 3-4 hours

58
Q

Acute chronic study

A

acute pre-sleep casein protein intake augments overnight MPS rate
net protein balance

chronic pre-sleep casein protein intake during resistance training = augments muscle growth
change type II fibre CSA greater

59
Q

Function amino acids

A

protein synthesis
tissue reapir
nutrient absorption

Nutrition (12 decks)

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