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Kin 428 > Protein Metabolism And Reccommendations For Exercise > Flashcards

Protein Metabolism And Reccommendations For Exercise Flashcards

1
Q

ADMR for protein

A

1-3 years: 5-20%
4-18: 10-30%
19+: 10-35%

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2
Q

What are the consequences of optimal protein in sport performance (is 0.8g/kg BW/day enough?)

A
  • Increased lean muscle mass
  • optimal function of metabolic pathways
  • replacing protein loss due to oxidation during endurance training
  • optimal immune function to handle training load
  • stimulating protein synthesis and repair
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3
Q

Is 0.8g/kg BW/day enough for optimal sport performance?

A

No

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4
Q

Dietary protein intake necessary to support metabolic adaptations, repair, remodeling and protein turnover ranges

A

From 1.2-2.0g/kg BW/day

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5
Q

When is the higher end of 1.2-2.0 indicated

A

For short periods of increased training intensities, acute injury or when energy is reduced to prevent fat free muscle loss

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6
Q

What is necessary for optimal protein use and performance

A

Energy intake sufficient to maintain body weight

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7
Q

Old recommendations for protein for athletes

A
  • strength trained and high intensity training were on higher end of 1.2-2 except during maintenance
  • endurance were on lower end
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8
Q

New guidelines for protein should be individualized and based on

A
  • periodized training and nutrition program
  • timing between training
  • optimal training adaptation to specific sessions
  • athlete training status (high trained may require less)
  • athletes training goals
  • body comp goals
    Food choices/nutrient needs
  • daily energy considerations
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9
Q

Protein intake during exercise may cause

A
  • Delay onset of fatigue (improve time to exhaustion trial but not consistent for performance)
  • less muscle damage during session
  • based on tolerance of athlete
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10
Q

If fuel needs are met (via CHO intake)

A

Additional protein intake may not improve performance
- often causes GI upset

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11
Q

Intake of protein pre or during allows for

A

Post exercise muscle protein synthesis rates to be elevated more rapidly
Due to increase AA availability to muscle during early recovery

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12
Q

Protein for strength/resistance training

A

Protein serves as both a substrate and a trigger for adaptation after both resistance and aerobic exercise

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13
Q

Protein intake during resistance training?

A
  • providing body with AA during exercise may increase muscle protein synthesis and suppress breakdown
  • athlete tolerance
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14
Q

What is ideal dosage of protein for strength/resistance training

A

20-25g every 3hr
Ideal for max muscle protein synthesis
Above this dosage= increased AA oxidation

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15
Q

What does exercise do to muscle protein synthesis

A

Increases MPS

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16
Q

4 goals post workout

A
  1. Rehydration (based on sweat losses) and replace electrolyte losses
  2. Restoration of muscle glycogen (CHO)
  3. Restoration/repair to damaged protein/muscle tissue
  4. Start the remodelling process (create anabolic environment)
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17
Q

How much CHO:protein

A

3-4g: 1g protein

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18
Q

What does aerobic exercise stimulate

A

Synthesis of mitochondria and oxidative enzymes

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19
Q

What does resistance exercise promote

A

Synthesis of contractile muscle proteins

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20
Q

Protein consumed after exercise will

A

Provide amino acids for building and repair of muscle tissue

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21
Q

How much protein should be consumed after training

A

15-25g of high quality protein within first 30 mins
0.25-0.3G/kg BW

22
Q

Examples of protein with 15-25g

A

2 cups skim milk- 18g
2 cups chocolate milk- 16g
3-4 slices lunch meat- 18g
2tbsp- peanut butte- 6g
2 eggs- 12g

23
Q

What should protein intake be after workout if weight not high enough to calculate between 15-25g

A

15g

24
Q

When primary goal is to increase lean muscle mass…

A

Consume high quality protein as soon as possible after training

25
Q

When is it very important to consume protein asap after training

A

If training was high intensity, over long duration (>1 1/2 hours), new exercises, new training loads, or if next session within 8hrs

26
Q

What has research shown about muscle protein synthesis optimization

A

Optimized in response to exercise when ~10g EAA are consumed in early recovery

27
Q

What seems to be a superior protein type

A

Dairy sources
Due to leucine content and digestion and absorption kinetics of BCAA in fluid based dairy foods

28
Q

Example of whey

A

Fluid in cottage cheese
Has leucine
Stays liquid, easy to digest

29
Q

Example of casein

A

Chunks in cottage cheese
Takes longer to digest

30
Q

What does whey cause

A

More MPS with whey protein
Theory is because leucine

31
Q

What may be beneficial with protein intake impact on weight loss

A

Increased protein intake, decreased fat and carb

32
Q

What has been shown to increase fat loss and preserve lean tissue

A

Decreased CHO intake (approx 40% kcal) and increased protein intake

33
Q

Why might a high protein diet work?

A

Protein causes a greater feeling of fullness (satiety) vs CHO and fat
The thermic effect of food is higher for protein vs CHO and fat

34
Q

Thermic effect of food (TEF)

A

Energy costs of food absorption, digestion, transport
Usually highest 1 hour post meal

35
Q

How much of daily energy needs is TEF

A

~5-10%

36
Q

How much of RMR for TEF of protein, CHO, and fat

A

20-30% of RMR for protein
5-10% for CHO
<0-5% for fat

37
Q

What would impact resting energy needs (metabolism)

A

Maintenance of lean muscle mass

38
Q

What’s benefit of eating night protein meals every couple hours

A

Continual metabolism
Continuous thermal effect of food
If only eating once a day- slowing metabolism

39
Q

6 risks of high protein intake

A
  1. Concerns with supplement purity/content if supplementing
  2. Increase fat and chol intake (animal products)
  3. Maybe increased workload on kidneys and liver
  4. Treated exertion of calcium
  5. Lack of variety= micronutrient deficiencies
  6. Dehydration
40
Q

If taking in excess protein what are you losing

A

Lots more water

41
Q

6 tips for dietary protein

A
  1. Know daily needs- calculate
  2. Focus on quality protein foods + fluids
  3. Read food labels
  4. Consume variety of protein sources
  5. Focus on timing of protein throughout day
  6. Increase your intake post workout if muscle damage occurred
42
Q

Energy balance must be achieved for

A

Optimal protein use and performance

43
Q

Positive energy balance must be achieved for

A

An increase in muscle mass/weight gain

44
Q

Who may need careful monitoring to ensure they are getting protein and energy they require

A

Young athletes growing and performing- want in anabolic, building phase
Athletes restricting intake
Athletes trying to make weight
Vegetarian athletes who do not eat fish, meat, eggs, dairy
Restriction due to allergy or health issue
Restriction due to religion or culture
Pregnant, elderly

45
Q

What should breakfast include

A

2-3 high protein choices
Ex) skim milk, yogurt, eggs

46
Q

When should protein and Cho ingestion occur

A

Immediately after workout
Protein not before

47
Q

Why is selecting high quality protein favourable

A

Increase essential amino acid content

48
Q

What is not necessary for athletes when likely getting enough protein in diet

A

Protein supplementation

49
Q

What are 2016 DC, ACSM, academy guidelines for protein

A

1.2-2.0g/kg/day

50
Q

When on lower end of 1.2g/kg

A

Endurance, highly trained, not anabolic phase

51
Q

When on higher end of 2.0g/kg

A

Strength athletes or new regime or training program

52
Q

When should timing of intake of protein be

A

Scheduled every 3-4 hours at a dosage of 20-25g (less for lighter individuals or females)

Kin 428 (13 decks)

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