Protein Part 1 W8 Flashcards
What is only required to increase muscle protein synthesis after resistance exercise?
Essential Amino Acids
What creates greater muscle protein synthesis- Post-exercise milk or soy protein?
Milk consumption
Why is whey more effective than other protein?
It contains greater proportions of essential amino acids (leucine content)
It has superior absorption and digestion kinetics
What does milk consist off?
Casein protein
20% whey protein
What has a greater abundance of EAA’s, whey or casein protein?
Whey protein
What protein is leucine greatest in?
Whey protein
What is leucine important for?
Most important for being:
A signal
An substrate during muscle protein synthesis
What essential amino acid is vital for protein synthesis?
Leucine
How can slow protein be useful?
Muscle remodelling
(Digestion over night)
What does pre-consumption of caesin before sleep do to muscle fibre cross-sectional area?
Increase it 2-fold greater
What type of protein supports adaptive muscle remodelling goals?
Slow digested and absorbed protein (soy, caesin)
When is protein re-synthesis greatest during consumption?
During an intermediate protocol
(every 3-4 hours)
How long can you increase muscle mass for?
3 hours
What prolongs muscle anabolic sensitivity to protein provision?
Resistance exercise
When is muscle protein synthesis greatest over 12 hours of recovery?
Intermediate protocol
20g x 4 splits (every 3 hours)
