Protein Flashcards
8 Protein uses in the body
1) Antibodies/Immune
2)Hormones
3)Enzymes
4)Structural and Mechanical (actin/myosin)
5)Fluid Balance
6)Channels and Pumps
7) Acid-Base Balance
8)Transport
What 3 things contribute to the AA pool?
1)Body and Protein Degradation
2)Dietary proteins
3)Synthesis of NEAA (liver)
What is the fate of the AA pool
Anabolism (build tissues)
Catabolism (breakdown)
2 Anabolism fates of AA
1)Protein (hormones, enzymes, protein)
2)Nitrogenous Compounds
(Neurotransmitters, Niacin, Creatine, Heme)
Catabolism of AA fate x3
1) Ketone bodies, Fatty Acids
2)Urea, CO2, H2O
3)Glucose/Glycogen
Most AA catabolism occurs how?
Urea, Co2, H2O
-Need to excrete N from body
BCAA
Leucine
Isoleucine
Valine
What contributes to the AA pool
BCAA
EAA
NEEA
Endogenous AA
EAA x9
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
Estimate Average Requirement (EAR)
The daily intake value that is estimated to meet the nutrient requirements of half of the healthy indv in the pop
Recommended Dietary Allowance (RDA)
The daily dietary intake level that is sufficient to meet the nutrient requirements of 97-98% of healthy individuals in a population
Adequate Intake (AI)
The AI is expected to meet or exceed the needs of most individuals in the population
Tolerable Upper Intake Level (UL)
The highest daily nutrient intake level likely to pose no risk of adverse health effects to almost all indv in a population
How do you calculate AI/Recommended daily allowance?
EAR + 2 SD
RDA for protein in Canada?
0.8-0.9 protein/kg/day
What is issue with research for RDA
RDA is based on whole-body data
-Everyone is different and difficult to measure
Skeletal muscle is a critical organ and is linked with? x5
- Mortality or Mobility
- Diabetes (Insulin resistance)
- Recovery from Surgery
- Disability
- Athletic Performance
Skeletal muscle takes up what percentage of glucose from the body?
80%
What is considered the primary whole-body insulin resistance?
skeletal muscle
To increase skeletal muscle mass what should you do
Increase resistance exercise and AA
How does RE increase muscle mass
Increases muscle sensitivity
-MPB Breakdown = Same but increase MPS
-increease muscle working towards that area
Does EAA or NEAA drive increases in MPS
EAA
The study showed when EAA and NEAA combined compared to EAA showed same increases
What is Hyperaminoacidemia
Too many AA (protien) reaches saturation
MPS is elevated how many hours following the cessation of resistance exercise
48 hours for it to not show synthesis anymore with the effects of RE
What protein source is the best??
Full components of AA, WHEY
What is in whey
EAA, BCAA and NEAA
Should a person consume BCAA and WHEY
No just Whey
BCAA just peed out
Optimal protein dose (grams)
20g every 3 hours
Muscle no longer at saturation so you can actually get gains from protein (not wasted)
10 g of protien every how many hours
1.5h
20g of protein how many hours?
3 hours
40 grams of protein every how many hours?
6 hours
Research with 20g and 40g having the same gains research?
Did solely leg extensions
Type of exercise matters
-Whole body exercise = protein requirements go up
How many protein g/kg for meals
0.3 g/kg 4 times a day
We are in a negative or positive state of protein balance when we are asleep
Negative
more breakdown then synthesis
How to counter the negative protein balance of sleep
0.4 g/kg before bed
How much protein in g/kg/day
1.6g/kg/day
Endurance exercise how much protein during meals?
0.5 g/kg x4
What is digestibility?
How efficiently the body can extract nutrients from the ingested food
What percentage of nutrients is metabolized?
90%
What percentage of nutrients is excreted?
10%
Plant-based protein or animal based protein are less digestible
Plant Based proteins
What does it mean for a protein to be less digestible?
Greater proportion of nutrients are not being absorbed and utilized by the body
Do Plant-Based Proteins and Animal-Based Protein have the same amounts of AA content
No, Plant-Based proteins tend to have lower AA content
ESPECIALLY LEUCINE
To have the same amount of leucine from wehy then there is for wheat how much more what do you need?
Almost double
35 g of Whey = 60 g of Wheat
35 g of whey protein is how much leucine
4.4
35 g of casein protein is how much leucine
3.2
35 g of wheat protein is how much leucine
2.5
60 g of wheat protein is how much leucine
4.4
35 g of whey protein is how much EAA
16.6
35 g of casein protein is how much EAA
14.9
35 g of wheat protein is how much EAA
9.9
60 g of wheat protein is how much EAA
17.0
How to ensure you get all your AA? Type of protein matters
Use protien blends
Pea has one type of AA
Brown rice has another type of AA
Healthy mixed diet
How much chicken to get 1.6g/kg/day for a 80 kg female
4.15 servings
~31g protein/100g serving
Cost: $7.30
(%1.76/100g serving)
How much tofu to get 1.6g/kg/day for a 80 kg female
16 Servings
~8g protein/100g serving
$12.32
($0.77/100g serving)
During a negative energy balance up to what percentage of body mass loss can be lean tissue?
30%
What are the 6 reasons protein is the macronutrient of choice?
1)Thermogenic Effects
2)May promote fat loss
3)Increased satiety
4)Poor lipogenic substrate
5)Nutrient Dense
6) Preserves lean tissue
Glucose oxidation increases with protein or fat rich meals
Increases with protein
Decreases with fat
True or False high protein intake during energy deficit and intense exercise training promotes muscle gain
True
