protien and resistance exercise

Question 1

how is muscle mass regulated

Answer 1

nutrition is an anabolic stimulus
amino acids are building blocks and an anabolic signal
each meal accelerates protien synthesis rates
1-3 hrs after meal - double myofibrilar rate
5hrs - return to base level

Question 2

how does Rex affects protein balance

Answer 2

synthesis is increased post 
breakdown increases
both gradually decrease over 2 days 
overall synthesis is greater 
positive net balance

Question 3

amount of muscle turnover following Rex

Answer 3

600-900g of muscle tissue turned over a day

Question 4

at what amount does respose to protein plateau

Answer 4

20g

Question 5

what factors determine anabolic potential of dietary proteins

Answer 5

postprandial insulin reponse
digestion and absorption kinects
amino acid compostion

Question 6

is animal or plant absorbed better

Answer 6

animal

Question 7

which is the best

Answer 7

whey

Question 8

combining protein and which amino acid makes the response better

Answer 8

leucine

Question 9

effect of protein and CHO

Answer 9

insulin post prandial reponse is much greater when protein and cho are consumed compared to just protein
has no effect on protein absorption

Question 10

effect of protein and fat

Answer 10

fat is digested slowly
amino acid absorption is slower when comsuming fat and protien
fat has a negative effect on anabolism

Question 11

most effective protein timing

Answer 11

20g 4 times a day

Question 12

effect of protein prior to sleep

Answer 12

redeuces decline over night

increase muscle fibre CSA and 1RPM