Protein And Exercise Flashcards
Role of protein in exercise
Builds and repairs muscle tissue
Supports muscle growth (hypertrophy) and recovery
Involved in enzyme and hormone production
Helps maintain immune function
Protein and resistance training
Increases demand for protein to repair and grow muscles
Protein and endurance training
Needs protein for recovery and to prevent muscle breakdown
Protein and high intensity or prolonged exercise
May use amino acids (like BCAAs) as a small energy source when glycogen is low
Daily protein requirements for sedentary adults
Around 0.8g/kg/day
Daily protein for recreational exercisers
1-1.2g/kg/day
Daily protein for strength athletes
1.6-2.2g/kg/day
Daily protein for weight loss (to preserve muscle)
Up to 2.4g/kg/day
Protein timing - post exercise, before bed, even distribution
Post - (30-60 mins after training): crucial for muscle repair and growth, 20-40g of high quality protein recommended
Before bed (during training): around 30g casein protein supports overnight recovery
Even distribution: across meals every 3-4 hours is ideal
Protein quality, complete proteins
Contains all 9 essential amino acids
Sources - meat, poultry, eggs, dairy, soy, quinoa
Protein quality, incomplete proteins
Lacking in one or more EAAs
Combine plant sources (beans, rice) to form a complete profile
Common protein sources - animal based
Chicken, beef, eggs, milk, whey, yogurt, fish
Protein sources - plant based
Lentils, chickpeas, tofu, tempeh, quinoa, nuts/seeds
Protein sources - supplements
Whey, casein, soy, pea, rice protein powders
Muscle protein synthesis
Stimulated by resistance training and protein intake
Leucine (AA) is especially important in triggering MPS
MPS peaks after training and declines over time - regular protein intake helps maintain it.
What happens when you get too much protein
Excess protein wont lead to extra muscle gains alone
May be converted to energy or fat if not needed
Hydration is important, as protein metabolism increases kidney workload slightly
