Protein for resistance exercise Flashcards
Name the 8 essential amino acids
Isoleucine
leucine
lysine
valine
methionine
phenylalanine
theromine
tryptophan
Name the 8 amino acids which can be oxidised as fuel
isoleucine
leucine
lysine
valine
alanine
asparagine
aspartate
glutamate
what is the definition of a dispensible amino acids
amino acids which can then be used for the synthesis of other amino acids
what is the daily protein requirements of a sedentary individual
0.8 g/kg/day
what are the two stimuli for muscle protein synthesis
and what effect does this have on net protein balance
protein ingestion
exercise
exercise increases protein synthesis so drive protein balance to become positive
outline the generic technique of measuring muscle protein synthesis
begin infusion of labelled amino acids
carry out unilateral lower body exercise
manipulate post exercise protein intake
collect blood samples to see change in labelled amino acids and determine level of PS and PB
what was the effect shown of exercising without any additional protein intake
increase in PS and PB which lasted for 48 hours
due to no protein intake, PB was always > than PS
but during the subsequent 24 hrs the increase in PS was larger than the increase in PB
so resistance exercise had a positive effect on protein balance but was unable to make NPB positive due to no protein intake
what does the evidence say regarding the amount of protein which should be consumed for post exercise recovery
increasing dose of protein caused an increase in NPS
no statistically significant increase between 20g and 40g of protein
so 20g is sufficient but this may not apply to all e.g if doing whole body exercise or if very large etc
which type of protein results in the largest increase in NPS
milk > soy
whey > casein and soy
(increased conc of leucine and other essential amino acids to a greater extent)
then lead to having a greater increase in NPS
is it better to take amino acids via a bolus feed or via a pulse feed
bolus feed = bigger spike in blood essential amino acids and leucine concentration
translated to significantly greater NPS at 1-3 hrs and 3 - 5 hrs
Is there a benefit seen when consuming protein alongside carbohydrate
and what was the theory underpinning the hypothesis that it would be
No effect of adding carbohydrate to proteins
theory was that carbs would cause a greater increase in insulin levels
however, protein intake alone caused a sufficient increase in insulin
when is the best time to consume protein in relation to a workout
pre-exercise has no effect
during might enhance PS in early periods of recovery
what is considered to be the optimal duration of time between protein feeds and why
3-4 hours
this allows the muscle to re-sensitise to protein
why is it best to consume protein as soon as possible after exercise despite there not being an anabolic window
because takes advantage of a ‘window of opportunity’
if have protein immediately after then you can consume protein again 3 hours later and get further benefit
(therefore will get more benefit than if you just consume at 3 hours only)
what does the evidence show to be the best distribution of protein intake
20g every 3 hours
gets the maximum PS response
how much protein should be consumed before bed to see an increase in overnight PS
40g
which was show to be the best drink to consume in terms of chronic effects, post exercise
milk vs soy vs carb drink
milk
saw best increase in body mass
greatest loss of body fat
greatest gain in fat and bone free mass
what are the overall recommendations for protein intake following resistance exercise
only useful if doing exercise
consume at least 20-25g every 3 hours
(0.3g/kg)
consume 40g before bed
(0.g g/kg)
what is the recommended level of protein intake and recommended pattern of intake for athletes
1.3 - 1.8 g/kg/day
consumed over 3-4 meals
what are the protein requirements for athletes who are on an energy restricted diet in order to decrease fat mass
1.8-2 g/kg/day
why do strength athletes and endurance athletes need to consume protein after exercise
strength = sythesise new muscle and repair damaged muscle
endurance = bc large increases in oxidation of leucine during endurance exercise
why is leucine of particular importance
seems to be involved in stimulus of protein synthesis
activated mTOR
why is whey protein better at stimulating PS than soy or caesin
is a mixture of leucine and other BCAAs
is quickly absorbed
why does casein promote less PS than soy, despite containing more leucine
because it takes longer to digest so causes less of a peak increase in blood leucine levels
why is it suggested that flavoured milk is a good post exercise drink
fluid is better retained than water or isotonic sports drinks
has carbohydrate to restore muscle glycogen
has high quality protein to enhance adaptation
