Protein Flashcards

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1
Q

How many essential amino acids are there?

A

9

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2
Q

What is a conditional amino acid?

A

Non-essential amino acids can become essential within certain health conditions

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3
Q

Name 4 functions of proteins

A
  1. Structure to all cells
  2. Enzymes
  3. Metabolsim
  4. Precursors for protein synthesis, neurotransmitters, hormones, DNA etc.
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4
Q

How much protein is secreted before being absorbed by the liver?

A

70g

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5
Q

How is protein removed from the body?

A

Generation of substrates produces ammonia, which is converted to urea

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6
Q

What can nitrogen balance estimate?

A

Protein balance

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7
Q

What is 1g nitrogen equivalent to?

A

6.25g protein

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8
Q

What are the limitations to nitrogen balance?

A

Only assess whole body protein

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9
Q

What is the everyday required intake for protein?

A

0.75g/kg/d

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10
Q

What is the everyday recommendations for protein?

A

1.4-1.6 g/kg/d

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11
Q

When amino acids enter skeletal muscle, where do they go? For what?

A

Intracellular amino acid pool
For protein synthesis

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12
Q

What does exercise promote?

A

Protein synthesis

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13
Q

What is the most abundant skeletal muscle protein?

A

Myofibrillar

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14
Q

What is the turnover rate of myofibrillar protein per day?

A

1-2%

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15
Q

What muscle protein has the greatest turnover rate? And why?

A

Mitochondrial - support the metabolic demands

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16
Q

What is the RDA protein requirements in sedentary? And why?

A

0.8 g/kg/d - to avoid deficiency

17
Q

What does the RDA suggest that protein intake optimises? (1)

A
  1. Growth and repair
  2. Optimal metabolic functions
  3. Support lean tissue maintenance and accretion
  4. Support immune system
18
Q

What are the optimal dosage requirements of protein for resistance training?

A

1.6 g/kg/d

19
Q

What are the optimal dosage requirements of protein for endurance training?

A

1.6-2.0 g/kg/d

20
Q

What type of amino acids favour MPS?

A

Essential amino acids

21
Q

What source of protein has a lower MPS rate than milk?

A

Soy

22
Q

What proteins are found in milk?

A

80% caesin - slow
20% whey - fast

23
Q

What essential amino acid stimulates MPS?

A

Leucine

24
Q

How can you make plant protein more effective?

A

Consuming more plant protein
Blending different plant proteins together

25
Q

What muscle protein enhances MPS the greatest after late night exercise? And why?

A

Caesin - as its a slow, complex protein therefore MPS effects last longer

26
Q

What frequency of feeding shows greatest rates of MPS across a 12 hr period?

A

4 x 20g

27
Q

What are potential negative impacts of plant protein? (3)

A
  1. Deficiencies may arise
  2. Animal protein does have health benefits
  3. Economic impact
28
Q

What type of mass loss does protein consumption promote?

A

High fat:lean mass

29
Q

What is recommended for maximal MPS after exercise?

A

20-30 g
0.24-0.3 g/kg

30
Q

What two components affect the rate of MPS?

A
  1. EAA
  2. Digestibility
31
Q
A