Protein + Exercise

Question 1

amino acid availability- how much does BCAAs make up,

Answer 1

BCAAs make up 20%

BCAAs not sued by the liver and are released for use by other tissues

Question 2

What is muscle turnover

Answer 2

balance between muscle protein synthesis and muscle protein breakdown

Question 3

oxidation of AA enhanced by these factors

Answer 3

exercise intensity
duration
habitually high pro. diet
low muscle glycogen availability 
gender

Question 4

how does duration, habitual high pro diet, low muscle glycogen availability affect AA as fuel

Answer 4

duration- after 60-70 mins of exercise, urea lvls increase

high pro- leucine oxidation increases with ingestion of high pro

low carb + high pro intake increases MPS

Question 5

pro contributes how much energy at rest and during ex

Answer 5

pro contributes 5-15% of energy expenditure @ rest

during prolonged exercise contribution is low

Question 6

How much g of pro per kg bodyweight

Answer 6

0.8 over 2 not recommended

Question 7

factors affecting pro synthesis

Answer 7

congestion of other nutrients
amount of pro
timing of intake
type of pro.

Question 8

how does congestion of other nutrients affect pro synthesis

Answer 8

carb injestion elevates plasma insulin, reduces breakdown of pro and promotes protein synthesis
fat also stims pro synthesis

Question 9

Protein requirements for strength, endurance and vegs

Answer 9

strength/res.- 1.2-1.7
- essential AA needed to support growth

endurance- 1.2-1.4
- endurance has pro. sparing effect

Vegs- 1.3-1.7, need complementary sources

Question 10

Timing of pro. intake

Answer 10

strongly and positively correletaed with post exercise gains

common thinking is quickly consume after workout (may be larger window tho)

Question 11

animal vs plant pro

Answer 11

quality higher in animals (more digestible + better AA comp)

more leucine (signal for MPS)

animal have all essential AA

Question 12

cows milk % of whey and casein

Answer 12

whey 80

cas 20

Question 13

difference bw whey and casien

Answer 13

whey- fast acting, broken down absorbed quick, more essential AA/BCAAs

casien- slow, takes longer to digest, prolonged increase in AA

Question 14

4 types of milk pro and characteristics of each

Answer 14

conc- pro b/w 30-90%

isolates- further process to remove fat/carb
- approx 90% pro

hydrolysates- whey pre digested, quick absorption

native whey- most pure