Protein Metabolism Part 2 W7

Question 1

What happens to protein synthesis during exercise?

Answer 1

Variations in protein synthesis are greater in the fed state and decline less in the fasted state

Question 2

What happens to protein synthesis during resistance exercise?

Answer 2

Variations in protein synthesis are greater in the fed state and decline less in the fasted state

Question 3

What is the key cell in endurance performance when looking at protein?

Answer 3

Mitochondria

Question 4

What protein makes up the most protein in muscle?

Answer 4

Myofibrillar Protein

Question 5

How can you predict a phenotype?

Answer 5

Myofibrillar proteins
Mitochondrial proteins
Sarcoplasmic proteins

Question 6

How much is muscle protein turned over per day?

Answer 6

1-2% per day

300-600g of muscle protein in an healthy male individual

Question 7

How long does it take for complete renewal of body protein?

Answer 7

3-4 months

Question 8

What type of proteins does resistance exercise increase the synthesis of?

Answer 8

Force producing proteins

(Myofibrillar Protein)

Question 9

What type of proteins does endurance exercise increase the synthesis of?

Answer 9

Energy producing proteins

(Mitochondrial Protein)

Question 10

How do we know if our protein allowance is sufficient? (4)

Answer 10

1) Repairs, replaces and remodels damaged proteins
2) Optimal function of metabolic pathways using amino acids
3) Support lean tissue and maintenance and/or accretion
4) Supports optimal function of the immune system

Question 11

What are the synergistic anabolic actions of exercise plus protein? (3)

Answer 11

1) Demanding exercise stimulates a prolonged elevation of muscle protein synthesis (MPS)
2) In the post-exercise period, the MPS response to protein ingestion is enhanced
3) This augmented fed-state MPS response may persist for 1-2 days post-exercise

Question 12

When is an exercise muscle most respondent and sensitive to the muscle anabolic properties of protein nutrition?

Answer 12

Early phase of post exercise recovery

Question 13

How does regular prior exercise effect time spent in negative protein balance?

Answer 13

Its attenuated (less)

Question 14

How does regular prior exercise effect time spent in positive protein balance?

Answer 14

Its greater

Question 15

How much of skeletal muscle does myofibrillar proteins make up?

Answer 15

50-60%

Question 16

How much of skeletal muscle does mitochondrial proteins make up?

Answer 16

5-10%

Question 17

What is EAR?

Answer 17

Estimated Average Requirement

Question 17

How much of skeletal muscle does sarcoplasmic proteins make up?

Answer 17

30%

Question 18

How much of skeletal muscle does muscle collagen make up?

Answer 18

15%

Question 19

What are EAR and RDA based on?

Answer 19

Nitrogen balance studies

Question 20

How much protein is sufficient to maximise MPS rates during recovery from a single bout of endurance exercise?

Answer 20

30g

Question 21

What breakpoint protein intake maximised whole-body protein intake in resistance-trained men after exercise?

Answer 21

2.0g/kg/d (2.5 fold higher)

Question 22

What is the protein intake maximising whole-body protein intake in endurance-trained men after exercise?

Answer 22

2.1-2.6g/kg/d (3.2 fold higher)

Question 23

What is the optimal protein dose post-exercise for muscle protein synthesis?

Answer 23

0.25g/kg
In an 80kg person, this is 20grams