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Sports Nutrition > Protein And Exercise > Flashcards

Protein And Exercise Flashcards

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1
Q

During prolonged dynamic exercise, what percentage of energy do amino acids contribute?

A

2-4%

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2
Q

After consuming protein, what happens to the rate of MPS?

A

It is doubled

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3
Q

What is the true free amino acid pool leading to MPS?

A

Aminoacyl transfer RNA

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4
Q

After an isolated bout of exercise, NPB becomes more positive for how long?

A

2 days

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5
Q

What is the primary stimulator in MPS rates?

A

EAA

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6
Q

What percentage of energy do BCAAs provide during endurance exercise?

A

10%

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7
Q

Amino acid oxidation rates are affected by

A

Intensity and duration

Sex

Muscle glycogen availability

Training status

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8
Q

Amino acid oxidation rates are increased/decreased in trained athletes

A

Increased

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9
Q

For how long does the receptiveness of protein synthesis remain elevated following aerobic exercise?

A

Up to 1 day

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10
Q

Does consumption of protein enhance performance during aerobic endurance activities?

A

No, but it can assist with creating a positive NPB

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11
Q

What does the rate of appearance of amino acids in the blood depend on?

A

Type of dietary protein consumed

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12
Q

What are the fasting levels of insulin?

A

5 mcU/mL

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13
Q

At what level of insulin does Leucine fully manifest it’s influence on MPB?

A

30 mcU/mL - concentration commonly seen after consuming a mixed meal

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14
Q

How else does leucine serve as an anabolic mediator?

A

Increasing transport of other amino acids into muscle

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15
Q

What is the amino acid transporter for leucine?

A

LAT1 - may communicate with protein synthetic machinery

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16
Q

Protein concentration in concentrates, isolates, and hydrolysates

A

Concentrates >70%

Hydrolysates >80%

Isolates >90%

17
Q

Does ingesting carbohydrates post exercise stimulate post exercise MPS?

A

No

18
Q

Why do low fat dairy products seem to be effective at decreasing fat mass?

A

May be related to the interplay between calcium and vitamin D and how it affects adipocyte metabolism and inhibition of lipid accretion

19
Q

What plant based protein has superior AA content to soy and is more closely related to milk protein?

A

Quinoa

AA - leucine, lysine, methionine

20
Q

What is a useful strategy to enhance plant based protein supplements effect on MPS?

A

Fortification with free amino acids

Genetic manipulation

Cross breeding plants such as high quality maize protein to improve amino acid composition

21
Q

How much does an individual need to consume post exercise to stimulate MPS to the greatest extent?

A

20 g

22
Q

How much protein per meal is recommended to maximize postprandial MPS?

A

0.25g/kg protein

23
Q

What element does every amino acid contain?

A

Nitrogen

24
Q

What benefits are glutamine thought to have and is this supported by research

A

Muscular hypertrophy and strength gains

It is not supported by research

25
Q

What is L-arginine a primary substrate for?

A

Nitric oxide synthase - primary enzyme responsible for nitric oxide production

26
Q

Protein recommendations for endurance and resistance athletes

A

Endurance: 1.2-1.4 g/kg

Resistance: 1.6-2.0 g/kg

27
Q

What type of proteins are stimulated by resistance training and endurance training,

A

Resistance: myofibrillar proteins

Endurance: mitochondrial proteins

28
Q

How much leucine is recommended to be consumed at each meal and why?

A

2-3 g (contained within 20-30 g protein)

Should allow for leucine threshold to be met without excessive leucine oxidation rates

29
Q

Within what time frame should protein be consumed following exercise?

A

4 hours

30
Q

At what exercise duration does protein come into play

A

> /= 2.5 hours

31
Q

What is the post exercise ratio of carbs to protein

A

3:1

Sports Nutrition (33 decks)

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