Protein for endurance exercise

Question 1

give two reasons why protein may been needed following endurance exercise

Answer 1

BCAAs are oxidised during endurance exercise

needed for mitochondrial biogenesis

Question 2

Has there been evidence to show that it’s beneficial to consume protein during endurance exercise

Answer 2

No

no significant difference in 1 hour performance test between carb and carb and protein drink

Question 3

Can the addition of protein to post exercise recovery drinks be beneficial for future performance

Answer 3

yes
CHO-PRO and CHO-CHO group showed longer time to exhaustion during second exercise bout

indicates that the additional PRO or CHO is beneficial for glycogen re-synthesis

Question 4

Why has it been suggested that consuming protein alongside carbohydrates during recovery can be beneficial to glycogen re-synthesis

Answer 4

because it increases the rate of muscle glycogen synthesis if carb intake is suboptimal (below 1.2 g/kg/hr)

protein will help meet the energy requirements of the body, allowing for more carb to be used to synthesise glycogen

practical way of doing it bc to consume 1.2g/kg/hr carb would be quite challenging

Question 5

describe the evidence showing that protein is beneficial for post exercise re-hydration

Answer 5

subjects put into exercise induced dehydration

then re-hydrated with either carb or carb + milk protein drink

carb + protein produced less urine, so more was retained therefore better hydration

Question 6

describe the evidence to show that consumption of protein can be beneficial in terms of adaptation

Answer 6

4.5 weeks training with 5 sessions per week

carb + protein
carb only
placebo

greatest increase in absoloute and relative VO2 max seen with carb + protein drink

Question 7

what does the consumption of alcohol do to the protein response following exercise

Answer 7

reduces the rates of protein synthesis

Question 8

state the protein requirements of different types of athletes

Answer 8

sedentary = 0.8 g/kg

endurance = 1.2-1.6 g/kg

strength - 1.2-1.7 g/kg

energy restricted = 1.8-2g/kg

Question 9

at what rate, and what type of carbohydrate should endurance athletes consume during their recovery

Answer 9

> 1 g/kg/hr

high glycaemic index

Question 10

how much protein needs to be added to carbohydrate intake, if it’s at suboptimal levels, to ensure an increase in muscle glycogen synthesis rate

Answer 10

> 0.3 g/kg/hr