Protein

Question 1

Drummond and Rasmussen, 2008

Answer 1

Hypothesised that to reach the leucine threshold and to stimulate mTOR which is needed to phosphorylation P70sk9 for regulation of anabolism and catabolism of protein break down. 2-3 g of leucine needs to be consumed per meal

Question 2

Moore et al 2009

Answer 2

Conducted a study using 5,10,20 and 40g of egg protein it was found that 20g gave optimal rate of mps and after that there was no difference

Question 3

Moore et al 2012

Answer 3

Suggested that 4x20g protein meals needs to be distribute mg throughout the day because this results in a more sustained delivery of amino acids

Question 4

Ras et al 2012

Answer 4

Conducted a study on athletes using 40g of casein in the form of a drink. It was found that mps increased 22% compared to placebo. Casein was used because it is digested slower than other amino acids

Question 5

General protein guidelines

Answer 5

1.2-2g/kg/bw

Question 6

1.2g/kg/BW

Answer 6

Moderate athletes

Question 7

1.6g/kg/BW

Answer 7

Moderate elite athletes

Question 8

1.4-1.7g/kg/BW

Answer 8

Team sport and intermediate sport

Question 9

Up to 2g/kg/BW

Answer 9

Power and strength exercise

Question 10

Athlete losing weight

Answer 10

1.8-2.7g/kg/bw

Question 11

Injured athletes

Answer 11

1.6-2.5g/kg/bw

Question 12

20g

Answer 12

Consumed immediately after training

Question 13

Wilkinson et al 2007

Answer 13

Whey and casein are milk based proteins and it has been suggested that whey and casein have a high rate of muscle protein synthesis compared to soy protein

Question 14

Digestion rate

Answer 14

The digestion rate is the time required for protein to be digestion and for amino acids to appear in the blood is most rapid with acid based soluble proteins such as whey

Question 15

MacNaughton et al 2016

Answer 15

40g of protein should be consumed after full body training