Protein Part 2 W8 Flashcards
What does high quality weight loss refer to?
The preferential loss of fat mass
In a person with normal weight, how much does fat-free mass loss contribution exceed the total of overall weight loss?
35%
When losing weight, what is the target?
Predominantly lose fat mass and maintain lean body mass
What do crash diets cause?
Larger reduction in lean tissue mass
Why is maintaining muscle mass key during weight loss?
Makes up large proportion of body weight
Largely metabolic active (BMR)
Greater amounts allow for greater burning of energy
What amount of protein consumption following resistance exercise increase MPS?
30g
How can we overcome blunting of MPS due to energy deficit?
Participation of structured resistance exercise alongside high protein consumption post-exercised restores high rates of protein synthesis
Does higher dietary protein cause higher quality weight loss?
Yes
What helps with the preservation of muscle mass?
Slower weight loss
What protein amount should be consumed to maintain lean mass?
1.2-2.3 g/kg/d
What main factors help lean mass preservation/gain during energy restriction?
Exercise training (resistance)
High dairy protein consumption (3-7 serves dairy/d)
Higher protein diet (1.2-2.3g/kg/d)
What are secondary factors that may help lean mass preservation/gain during energy restriction?
Balanced distribution of daily protein intake (young= 20-25g, old= 30-35g)
Early post-exercise protein intake
Slow rate of weight loss
What does acute ingestion of casein do ?
Augment overnight MPS rates
Augment net protein balance
What does chronic ingestion of casein do during resistance exercise?
Augment muscle growth- specifically change in type II fibre CSA is greater
How is high quality weight loss defined?
Increased ratio of fat-to-lean mass loss
