Protein for resistance exercise Flashcards

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1
Q

Name the 8 essential amino acids

A

Isoleucine
leucine
lysine
valine

methionine
phenylalanine
theromine
tryptophan

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2
Q

Name the 8 amino acids which can be oxidised as fuel

A

isoleucine
leucine
lysine
valine

alanine
asparagine
aspartate
glutamate

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3
Q

what is the definition of a dispensible amino acids

A

amino acids which can then be used for the synthesis of other amino acids

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4
Q

what is the daily protein requirements of a sedentary individual

A

0.8 g/kg/day

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5
Q

what are the two stimuli for muscle protein synthesis

and what effect does this have on net protein balance

A

protein ingestion

exercise

exercise increases protein synthesis so drive protein balance to become positive

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6
Q

outline the generic technique of measuring muscle protein synthesis

A

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

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7
Q

what was the effect shown of exercising without any additional protein intake

A

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

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8
Q

what does the evidence say regarding the amount of protein which should be consumed for post exercise recovery

A

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

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9
Q

which type of protein results in the largest increase in NPS

A

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

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10
Q

is it better to take amino acids via a bolus feed or via a pulse feed

A

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

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11
Q

Is there a benefit seen when consuming protein alongside carbohydrate

and what was the theory underpinning the hypothesis that it would be

A

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

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12
Q

when is the best time to consume protein in relation to a workout

A

pre-exercise has no effect

during might enhance PS in early periods of recovery

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13
Q

what is considered to be the optimal duration of time between protein feeds and why

A

3-4 hours

this allows the muscle to re-sensitise to protein

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14
Q

why is it best to consume protein as soon as possible after exercise despite there not being an anabolic window

A

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)

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15
Q

what does the evidence show to be the best distribution of protein intake

A

20g every 3 hours

gets the maximum PS response

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16
Q

how much protein should be consumed before bed to see an increase in overnight PS

A

40g

17
Q

which was show to be the best drink to consume in terms of chronic effects, post exercise

milk vs soy vs carb drink

A

milk

saw best increase in body mass
greatest loss of body fat
greatest gain in fat and bone free mass

18
Q

what are the overall recommendations for protein intake following resistance exercise

A

only useful if doing exercise

consume at least 20-25g every 3 hours
(0.3g/kg)

consume 40g before bed
(0.g g/kg)

19
Q

what is the recommended level of protein intake and recommended pattern of intake for athletes

A

1.3 - 1.8 g/kg/day

consumed over 3-4 meals

20
Q

what are the protein requirements for athletes who are on an energy restricted diet in order to decrease fat mass

A

1.8-2 g/kg/day

21
Q

why do strength athletes and endurance athletes need to consume protein after exercise

A

strength = sythesise new muscle and repair damaged muscle

endurance = bc large increases in oxidation of leucine during endurance exercise

22
Q

why is leucine of particular importance

A

seems to be involved in stimulus of protein synthesis

activated mTOR

23
Q

why is whey protein better at stimulating PS than soy or caesin

A

is a mixture of leucine and other BCAAs

is quickly absorbed

24
Q

why does casein promote less PS than soy, despite containing more leucine

A

because it takes longer to digest so causes less of a peak increase in blood leucine levels

25
Q

why is it suggested that flavoured milk is a good post exercise drink

A

fluid is better retained than water or isotonic sports drinks

has carbohydrate to restore muscle glycogen

has high quality protein to enhance adaptation