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Sports Nutrition Midterm 1 > Protein > Flashcards

Protein Flashcards

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1
Q

amino acids will enter muscle for purpose of _____ ____

A

protein synthesis

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2
Q

what do some amino acids serve as?

A

signalling molecules (leucine, branched chain, essential amino acids, etc.) - they turn on molecular switches that stimulate muscle growth

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2
Q

True or False: we have an intracellular concentration of amino acids - at all times they are breaking down and synthesizing and being used to build muscle protein. you can either recylce the proteins (that are breaking down) for the purpose of protein synthesis or they can leave the muscle all together in cases of starvation

A

true

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3
Q

what happens when you wake up and go to the gym without eating first… (rested fasted state)

A

rates of protein break down are higher than synthesis becuase you haventconsumed any dietary protein that stimulates synthesis - so you’re slowly losing muscle on a molecular level (protein balance is negative)

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4
Q

what happens to protein when you consume protein?

A

your body breaks it down into amino acids whcih are then used as substrate to build muscle

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4
Q

what happens with muscle when people are in a weight cutting or long intermitted fasting situation?

A

the muscle breaks down (rips off its amino acids) and is used to build glucose

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5
Q

how many hours are you in a positve protein balance for after ingesting protein?

A

about 4 hours

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5
Q

what happens to muscle if you dont do any exercise bewteen the age of 18 and 30?

A
  • you’d maintain the amount of muscle you have because you are in a balanced protein balance so your muscle mass doesnt change
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5
Q

what happens to muscle if you dont do any exercise past the age of 30?

A

there seems to be a blunting of muscle protein synthesis in human muscle and thats why when people get older, they lose muscle, becausee there is some sort of molecular blunting to the anabolic effects of protein intake

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6
Q

what does fiber to do on protein?

A

slows down digestion and absoprtion of protein (so if you have say a protein bar with lots of fibre, you can potentially reduce amount of protein that ends up in bloodstream to be used)

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7
Q

how do oyu build muscle?

A

its only when you combine strength training and adequate intake of protein that you are building muscle (additive effect) - you can’t sit around and eat protein and expect to build muscle and you also can’t train and eat zero protein and expect to grow

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8
Q

what does resistance trainign do on muscles?

A

resistance exercise, mechanical stimulation of muscle will sensitize your muscle to take up protein

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9
Q

what does exercise not do and do in your muscles?

A

exercise doesnt itself drive mitochondrial or growth responses. it sensitizes the protein in your muscles to provision of amino acids - so when you take the amino acids in, you’re using them to build the right tissue

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10
Q

amino acid feeding - consume large amount of amino acids at once

A

rapid rise in synthesis, comes back down within 3-4 hours
slight decrease in breakdown but it doesnt change that much (insulin slows down breakdown a little bit)

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10
Q

what are you building as you train?

A

when you resisatance train, your building type 1 fibres, mitochondria and in the case of resistance, your building miosyin heavy chains and proteins responsible for increasing muscle size

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11
Q

why do protein synthesis rates come back down?

A
  • protein synthetic machenery is saturdated
  • when body tries to use ingested amino acids to build new proteins off RNA, DNA and mRNA, it can do so at a specific rate but overtime, if you go too fast for too long there will be mistakes made (so its a biologically conserve mechanism to stop misfolded and poorly made proteins. also biologically conserve mechanism becuase there has to be a limit to how much muscle someone can have) - this is why we need resistance training to drive this mechanism forward
  • (this is why you can’t just sit there and expect to grow muscles even if you eat protein)
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12
Q

types of proteins that are gonna be built with endurance exercise

A

mitochondrial proteins

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13
Q

types of proteins that are gonna be built with resistance exercise

A

contractile proteins

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14
Q

essential amino acids

A
  • come from proteins
  • your body cannot make them
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15
Q

branched chain amino acids

A
  • come from essential amino acids
  • leucine, isoleucine, valine
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16
Q

non-essential amino acids

A
  • come from proteins
  • your body can make them
    (by liver)
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16
Q

endogenous amino acids

A

your body creates them

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17
Q

what are the three most potent essential amino acids?

A

isoleucine, leucine and valine

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17
Q

why is leucine so potent?

A

because it stimulates a major molecule signal in muscle called entol (so leucine is th eprimary acmino acid that stimulates MPS) however it needs the other EAAs to build protein

18
Q

what is protein quality?

A

ability of a dietary protein to fufill all amino acid requirements based on its amino acid composition and digestibility (how many of the EAAs are in that protein? so if oyu have protein that lack a lot of these EAAs, it won’t be very affective at stimulating MPS)

19
Q

what are two high quality proteins?

A
  • egg white is considered an extremly high quality protein because it has all EAAs, all BCAAs and relatively low NEAAs
  • milk
20
Q

casein

A

low digestibility, clots in stomach (good for before bed though because then your body can slowly uptake all the protein throughout the entire night)

21
Q

whey protein is very ___ ____

A

fast acting - rapid release of EAAs

22
Q

is there an increase in MPS if you add NEAAs to your EAAs?

A

if you ingest just EAAs and then add NEAAs, there is no further increase in MPS when you add NEAAs therefor they do not play a role in MPS but EAAs do

23
Q

digestabilty rates of isolates (fastest to slowest)

A
  • whey
  • soy
  • casein
24
Q

why are NEAAs important to have but not to consume?

A

because they can be used as building blocks however you have enough of them in your body already to serve that purpose

25
Q

what is the ideal dose of protein post exercise in a fasted state?

A

20 grams

26
Q

how many grams of protein shoudl you have every how many hours of the day and why?

A

20 grams of protein evry 3 hours during the day (because we need to wait for synthetic rate to come back down then hit it with more protein (or else you’re just consuming more than you need casue its saturated and wont do anything anyways))

26
Q

in what cases doe sprotein requirement increase? (2)

A

if youre doing whole body exercises (more tissue breadkdown) and if you already have a lot of muscle mass

27
Q

does everyone have different nutritonal needs and protein intake needs?

A

yes - people who are sick in hospital, exercise lots or are just regular all have different nutritonal needs and protein intake needs

28
Q

protein intake

A

0.3g/kg

29
Q

how much protein shoudl you consume before bed?

A

0.4g/kg (preferably casein)

30
Q

calculate protein inatke breakdown for the day for an 85kg athlete who wants to gain muscle

A
  • 0.3g/kg
  • 0.3g x 85kg = 25.5g pro/meal
  • 4 meals a day
    • 0.4g/kg pro before bed
  • 0.4g x 85 = 34g pro before bed
  • (4 x 25.5) + 34 = 136 grams pro per day
  • 136/85 = 1.6g/kg (twice RDA - RDA is way too low)
31
Q

does endurance training require more or less protein? and why?

A

endurance protein g/kg is higher because their turnover is much higher cause they are going for hours at a time (0.5g/kg)

31
Q

if you stop exercising, your protein requirments will go ____

A

down

32
Q

what do endurance atghletes tend to focus more on?

A

endurance athletes tend to focus more on carb intake than protein however they also need lots of protein

33
Q

why is animal protein techically more ideal than plant protein?

A

animal based protein has a higher amount of protein so you need wayy more plant based to get the same amount of animal baseed protein (which also ends up costing more)

34
Q

during negative enrgy balance, up to __% of body mass loss can be lean tissue

A

30

35
Q

why is protein the macronutirent of choice when trying to lose weight? (5)

A
  • thermogenic effects (the energy cost of breaking protein down and metabolsing it is high)
  • increases satiety
  • nutrient dense (particularly dairy products)
  • poor lipogenic substrate (don’t typically get converted to fatty acids)
  • preserves lean tissue
36
Q

can you grow muscle when you’re in a calorie deficit?

A

yes, its harder and a slower process but its still possible

37
Q

definition: estimated average requirement (EAR)

A

the daily intake value that is estimated to meet the nutrient requirments of half the healhty individuals in a popultion

38
Q

definition: dietary allowance (RDA)

A

the daily dietary intake level that is sufficient to meet the nutrient requirments of 97-98% of the healthy individuals in a population
(EAR + 2 standard deviations)

39
Q

definition: adequate intake (AI)

A

the AI is expected to meet or exceed the needs of most individuals in the population

40
Q

definition: tolerable upper intake level (UL)

A

the highest daily nutrient intake level likely to pose no risk of adverse health affects to almosy all individuals in a population

41
Q

what is the RDA for protein?

A

0.8-0.9g/kg/day (which is super low (its not optimal amount its the minimum before you get sick)
- “you don’t need more if you exercise” is false

42
Q

EAAS

A
  • leucine
  • isoleucine
  • valine
  • histidine
  • lysine
  • methionine
  • phenylalanine
  • theronine
  • tryptophan
43
Q

what happens to excess protein?

A
  • gets converted to amonia and urea which is peed out
  • can get converted to glucose, etc. and build up as adipose tissue
44
Q

does protein have an UL? (past UL = becomes toxic)

A

no however, too much is unecessary and an build up as fat

45
Q

what comes first? change in strength or muscle mass?

A

strength - muscle you has adapts to get stonger and then once it can’t produce any more strength for its size/number of filaments etc. it grows

46
Q

exercise enhances muscle sensitivity to amino acids, boosting MPS for up to
__-__ hours post workout

A

24-48

46
Q

true or false: you have an anabolic response to feeding and exercise and an even greater response when you combine both

A

true

47
Q
A
48
Q
A

Sports Nutrition Midterm 1 (4 decks)

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