Protein

Question 1

What are the 3 important parameters with protein?

Answer 1

• Protein amount
• Protein type
• Protein timing

Question 2

What is the most important determinant of muscle protein synthesis?

Answer 2

Protein amount

Question 3

What is the optimal intake of protein recommended for athletes?

Answer 3

• 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

Question 4

What is the rationale for increased protein requirements in athletes?

Answer 4

▪ 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

Question 5

What is MTORC1?

Answer 5

• A strong stimulator of muscle protein synthesis

Question 6

What stimulates master protein regulator MTORC1?

Answer 6

• Resistance exercise
• Amino acids (leucine)

Question 7

True or False
Endurance exercise inhibits myofibrillar proteins synthesis

Answer 7

True

Question 8

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

Answer 8

Protein intake and amino acid supplementation

Question 9

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

Answer 9

In the rested, fasted state

Question 10

What determine muscle protein balance and changes in muscle mass?

Answer 10

MPS and MPB rates

Question 11

Do endurance athletes require more protein?

Answer 11

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

Question 12

What is the protein recommendation for endurance athletes?

Answer 12

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

Question 13

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

Answer 13

0.25g/kg protein per hour with carbohydrates

Question 14

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

Answer 14

by combining protein and carbohydrate in post-exercise

Question 15

10g of protein can be found in:

Answer 15

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

Question 16

How many amino acids are?

Answer 16

• 9 EAAs
• 11 NEAAs

Question 17

Name 4 protein type high in leucine content %

Answer 17

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

Question 18

Amount of leucine require to maximise the MPS response

Answer 18

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

Question 19

Which EAA have a greater stimulator effect on MPS?

Answer 19

Leucine

Question 20

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

Answer 20

80% derived from glycolysis

Question 21

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

Answer 21

4-7 g/kg

Question 22

How does protein intake can optimise the anabolic response?

Answer 22

intake needs to be spread throughout the day

Question 23

Explain protein distribution

Answer 23

• 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)

Question 24

Recommendation for protein before exercise

Answer 24

• 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

Question 25

Recommendation for protein post-exercise

Answer 25

- ∼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

Question 26

At what time does MPS spikes after ingesting protein?

Answer 26

~ 90-120 minutes

Question 27

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

Answer 27

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

Question 28

What are the 4 routes for excess dietary protein?

Answer 28

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

Question 29

How much protein is required to hit the leucine threshold?

Answer 29

0.4 g/kg bw (high quality protein source)

Question 30

What is the optimal protein feeding pattern for athletes?

Answer 30

Achieving sufficient protein at each meal and post-exercise

Question 31

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

Answer 31

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

Question 32

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

Answer 32

Whey protein and casein protein (milk)

Question 33

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

Answer 33

- Prolonged training sessions - Protein synthesis

Question 34

Why is feeding equal sized protein portions throughout the day considered better than feeding the majority of protein at the main meal?

Answer 34

To optimise the anabolic response

Question 35

what is the muscle full effect?

Answer 35

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

Question 36

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

Answer 36

> 2.0 g/kg/d to preserve muscle mass

Question 37

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

Answer 37

- 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.