Protein Flashcards

1
Q

What are the 3 important parameters with protein?

A
  • Protein amount
  • Protein type
  • Protein timing
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What is the most important determinant of muscle protein synthesis?

A

Protein amount

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What is MTORC1?

A
  • A strong stimulator of muscle protein synthesis
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What stimulates master protein regulator MTORC1?

A
  • Resistance exercise
  • Amino acids (leucine)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

True or False
Endurance exercise inhibits myofibrillar proteins synthesis

A

True

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

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

A

Protein intake and amino acid supplementation

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What determine muscle protein balance and changes in muscle mass?

A

MPS and MPB rates

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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 or 0-2 h post-exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What is the ISSN protein (per hour) recommendation for endurance exercise?

A

0.25g/kg protein per hour with carbohydrates

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

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

A

by combining protein and carbohydrate in post-exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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?

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

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

Recommendation for 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
Recommendation for protein post-exercise
- ∼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
At what time does MPS spikes after ingesting protein?
~ 90-120 minutes
27
What are the potential side-effects of excessive protein intake?
- Excessive reliance on free-form AAs may lead to nutritional imbalance and dietary deficiency - Impaired renal function - Increased risk of osteoporosis
28
What are the 4 routes for excess dietary protein?
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
How much protein is required to hit the leucine threshold?
0.4 g/kg bw (high quality protein source)
30
What is the optimal protein feeding pattern for athletes?
Achieving sufficient protein at each meal and post-exercise
31
After exercise what type of proteins are synthesised in a) endurance trained muscle? b) strength trained muscle?
a) mitochondrial proteins b) muscle contractile (myofibrillar) proteins
32
Which type of dietary proteins are considered superior for muscle protein synthesis?
Whey protein and casein protein (milk)
33
Name two reasons why carbohydrates are important for strength/power athletes
- Prolonged training sessions - Protein synthesis
34
Why is feeding equal sized protein portions throughout the day considered better than feeding the majority of protein at the main meal?
To optimise the anabolic response
35
what is the muscle full effect?
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
What is the optimal intake of protein recommended for hypo-caloric diet?
> 2.0 g/kg/d to preserve muscle mass
37
is it better to feed before, during or after exercise to promote muscle protein synthesis, and why?
- 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 - Good for muscle protein synthesis, reduce muscle damage.