Protein And Exercise Flashcards
During prolonged dynamic exercise, what percentage of energy do amino acids contribute?
2-4%
After consuming protein, what happens to the rate of MPS?
It is doubled
What is the true free amino acid pool leading to MPS?
Aminoacyl transfer RNA
After an isolated bout of exercise, NPB becomes more positive for how long?
2 days
What is the primary stimulator in MPS rates?
EAA
What percentage of energy do BCAAs provide during endurance exercise?
10%
Amino acid oxidation rates are affected by
Intensity and duration
Sex
Muscle glycogen availability
Training status
Amino acid oxidation rates are increased/decreased in trained athletes
Increased
For how long does the receptiveness of protein synthesis remain elevated following aerobic exercise?
Up to 1 day
Does consumption of protein enhance performance during aerobic endurance activities?
No, but it can assist with creating a positive NPB
What does the rate of appearance of amino acids in the blood depend on?
Type of dietary protein consumed
What are the fasting levels of insulin?
5 mcU/mL
At what level of insulin does Leucine fully manifest it’s influence on MPB?
30 mcU/mL - concentration commonly seen after consuming a mixed meal
How else does leucine serve as an anabolic mediator?
Increasing transport of other amino acids into muscle
What is the amino acid transporter for leucine?
LAT1 - may communicate with protein synthetic machinery
Protein concentration in concentrates, isolates, and hydrolysates
Concentrates >70%
Hydrolysates >80%
Isolates >90%
Does ingesting carbohydrates post exercise stimulate post exercise MPS?
No
Why do low fat dairy products seem to be effective at decreasing fat mass?
May be related to the interplay between calcium and vitamin D and how it affects adipocyte metabolism and inhibition of lipid accretion
What plant based protein has superior AA content to soy and is more closely related to milk protein?
Quinoa
AA - leucine, lysine, methionine
What is a useful strategy to enhance plant based protein supplements effect on MPS?
Fortification with free amino acids
Genetic manipulation
Cross breeding plants such as high quality maize protein to improve amino acid composition
How much does an individual need to consume post exercise to stimulate MPS to the greatest extent?
20 g
How much protein per meal is recommended to maximize postprandial MPS?
0.25g/kg protein
What element does every amino acid contain?
Nitrogen
What benefits are glutamine thought to have and is this supported by research
Muscular hypertrophy and strength gains
It is not supported by research
What is L-arginine a primary substrate for?
Nitric oxide synthase - primary enzyme responsible for nitric oxide production
Protein recommendations for endurance and resistance athletes
Endurance: 1.2-1.4 g/kg
Resistance: 1.6-2.0 g/kg
What type of proteins are stimulated by resistance training and endurance training,
Resistance: myofibrillar proteins
Endurance: mitochondrial proteins
How much leucine is recommended to be consumed at each meal and why?
2-3 g (contained within 20-30 g protein)
Should allow for leucine threshold to be met without excessive leucine oxidation rates
Within what time frame should protein be consumed following exercise?
4 hours
At what exercise duration does protein come into play
> /= 2.5 hours
What is the post exercise ratio of carbs to protein
3:1
