Protein Flashcards
How many essential amino acids are there?
9
What is a conditional amino acid?
Non-essential amino acids can become essential within certain health conditions
Name 4 functions of proteins
- Structure to all cells
- Enzymes
- Metabolsim
- Precursors for protein synthesis, neurotransmitters, hormones, DNA etc.
How much protein is secreted before being absorbed by the liver?
70g
How is protein removed from the body?
Generation of substrates produces ammonia, which is converted to urea
What can nitrogen balance estimate?
Protein balance
What is 1g nitrogen equivalent to?
6.25g protein
What are the limitations to nitrogen balance?
Only assess whole body protein
What is the everyday required intake for protein?
0.75g/kg/d
What is the everyday recommendations for protein?
1.4-1.6 g/kg/d
When amino acids enter skeletal muscle, where do they go? For what?
Intracellular amino acid pool
For protein synthesis
What does exercise promote?
Protein synthesis
What is the most abundant skeletal muscle protein?
Myofibrillar
What is the turnover rate of myofibrillar protein per day?
1-2%
What muscle protein has the greatest turnover rate? And why?
Mitochondrial - support the metabolic demands
What is the RDA protein requirements in sedentary? And why?
0.8 g/kg/d - to avoid deficiency
What does the RDA suggest that protein intake optimises? (1)
- Growth and repair
- Optimal metabolic functions
- Support lean tissue maintenance and accretion
- Support immune system
What are the optimal dosage requirements of protein for resistance training?
1.6 g/kg/d
What are the optimal dosage requirements of protein for endurance training?
1.6-2.0 g/kg/d
What type of amino acids favour MPS?
Essential amino acids
What source of protein has a lower MPS rate than milk?
Soy
What proteins are found in milk?
80% caesin - slow
20% whey - fast
What essential amino acid stimulates MPS?
Leucine
How can you make plant protein more effective?
Consuming more plant protein
Blending different plant proteins together
What muscle protein enhances MPS the greatest after late night exercise? And why?
Caesin - as its a slow, complex protein therefore MPS effects last longer
What frequency of feeding shows greatest rates of MPS across a 12 hr period?
4 x 20g
What are potential negative impacts of plant protein? (3)
- Deficiencies may arise
- Animal protein does have health benefits
- Economic impact
What type of mass loss does protein consumption promote?
High fat:lean mass
What is recommended for maximal MPS after exercise?
20-30 g
0.24-0.3 g/kg
What two components affect the rate of MPS?
- EAA
- Digestibility
