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Applied Nutrition and Performance > Protein > Flashcards

Protein Flashcards

1
Q

What are the 3 important parameters with protein?

A
  • Protein amount
  • Protein type
  • Protein timing
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2
Q

What is the most important determinant of muscle protein synthesis?

A

Protein amount

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3
Q

What is the optimal intake of protein recommended for athletes?

A
  • Endurance 1.2 - 1.4 g/kg/d
  • Early strength/power programme 1.6 - 1.8 g/kg/d
  • Established strength/power programme 1.2 - 1.4 g/kg/d
  • ISSN: 1.4 - 2.0 g/kg/d
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4
Q

What is the rationale for increased protein requirements in athletes?

A

▪ Repair and replace damaged proteins
▪ Remodel proteins within muscle, bone, tendon, ligaments
▪ Maintain optimal function of cell metabolic pathways that use AA
▪ Support increments in lean mass
▪ Support immune system
▪ Support rate of production of plasma proteins
▪ The requirement is for an intake that is optimal to support athlete’s overall
metabolism – not to prevent deficiency

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5
Q

What is MTORC1?

A
  • A strong stimulator of muscle protein synthesis
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6
Q

What stimulates master protein regulator MTORC1?

A
  • Resistance exercise
  • Amino acids (leucine)
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7
Q

True or False
Endurance exercise inhibits myofibrillar proteins synthesis

A

True

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8
Q

What regulate exercise recovery and performance through the modulation of mTOR, AMPK, FGF21 and immunity?

A

Protein intake and amino acid supplementation

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9
Q

I which state, rates of MPB exceed those of MPS and thus skeletal muscle is in a state of negative net protein balance?

A

In the rested, fasted state

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10
Q

What determine muscle protein balance and changes in muscle mass?

A

MPS and MPB rates

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11
Q

Do endurance athletes require more protein?

A
  • Protein is not a major contributor
  • Prolonged ET damages protein structure in muscle
  • Increased oxidative capacity
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12
Q

What is the protein recommendation for endurance athletes?

A

0.3g/kg or 20-40g when taken every 3-5 hrs (1-3 g of leucine) including a dose immediately before ir 0-2 h post-exercise

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13
Q

What is the ISSN protein recommendation for endurance exercise?

A

0.25g/kg protein per hour with carbohydrates

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14
Q

How does muscle glycogen synthesis can increase by 40-100%?

A

by combining protein and carbohydrate in post-exercise

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15
Q

10g of protein can be found in:

A
  • 40-50 g lean meat
  • 2 eggs
  • 300 ml low-fat milk/yogurt
  • 1/2 - 3/4 cup dried beans, lentils
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16
Q

How many amino acids are?

A
  • 9 EAAs
  • 11 NEAAs
17
Q

Name 4 protein type high in leucine content %

A
  • Bovine milk 7%
  • Whey isolate 10%
  • Casein 5.8%
  • Soy isolate 6.9%
18
Q

Amount of leucine require to maximise the MPS response

A

2.5g “leucine threshold”
(1 scoop whey protein)

19
Q

Which EAA have a greater stimulator effect on MPS?

A

Leucine

20
Q

Percentage of ATP used during a training session (resistance training)

A

80% derived from glycolysis

21
Q

Recommendation of CHO around training sessions to help train longer and impact net protein synthesis following a work-out

A

4-7 g/kg

22
Q

How does protein intake can optimise the anabolic response?

A

intake needs to be spread throughout the day

23
Q

Explain protein distribution

A
  • feeding similar sized protein doses at each meal may result in improved anabolic response
    20g every 3-4 hrs (breakfast, lunch, afternoon snack and dinner)
24
Q

When to feed protein before exercise?

A
  • 6g amino acids (equivalent 15g high quality milk proteins) + 35g sucrose increases muscle anabolism 160% greater when ingested immediately pre-resistance exercise
  • 20g whey pre-ex to up to 3 hours post-ex increases muscular uptake
25
Q

When to feed protein post-exercise?

A
  • ∼10 g EAAs (20 – 30 g total protein) in the early recovery phase (0–2 h after exercise). Translates to a recommended protein intake of 0.25–0.3 g/kg bw or 15–25 g protein across the typical range of athlete body size
  • 0.3 g/kg bw after key exercise sessions and every 3–5 hours over multiple meals
26
Q

At what time does MPS spikes after ingesting protein?

A

~ 90-120 minutes

27
Q

What are the potential side-effects of excessive protein intake?

A
  • Excessive reliance on free-form AAs may lead to nutritional imbalance and dietary deficiency
  • Impaired renal function
  • Increased risk of osteoporosis
28
Q

What are the 4 routes for excess dietary protein?

A
  1. Synthesised to new AAs
  2. Converted to CHO via gluconeogenesis
  3. Oxidised as an energy source
  4. Potential to be converted to CHO or fats
29
Q

How much protein is required to hit the leucine threshold?

A

0.4 g/kg bw (high quality protein source)

30
Q

What is the optimal protein feeding pattern for athletes?

A

Achieving sufficient protein at each meal and post-exercise

31
Q

After exercise what type of proteins are synthesised in a) endurance trained muscle?
b) strength trained muscle?

A

a) mitochondrial proteins
b) muscle contractile (myofibrillar) proteins

32
Q

Which type of dietary proteins are considered superior for muscle protein synthesis?

A

Whey protein and casein protein (milk)

33
Q

Name two reasons why carbohydrates are important for strength/power athletes

A
  • Prolonged training sessions
  • Protein synthesis
34
Q

Why is feeding equal sized protein portions throughout the day considered to promote a better anabolic response than feeding the majority of protein at the main meal?

A

To optimise the anabolic response

35
Q

what is the muscle full effect?

A

The anabolic response of skeletal muscle to essential amino acids (EAAs) is dose dependent, maximal at modest doses, and short lived, even with continued EAA availability

36
Q

What is the optimal intake of protein recommended for hypo-caloric diet?

A

> 2.0 g/kg/d to preserve muscle mass

37
Q

is it better to feed before, during or after exercise to promote muscle protein
synthesis, and why?

A
  • Pre- and post-exercise meals should not be separated by more than
    approximately 3–4 hours, given a typical resistance training bout lasting
    45–90 minutes
  • Consume protein as soon as possible after ex to take advantage of the
    anabolic response prompted by the exercise itself

Applied Nutrition and Performance (8 decks)

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