W5-L3: Protein in Physical Activity

Question 1

What is the Role of Protein in Physical Activity?

Answer 1

1. Maximizing gains in muscle mass and strength
2. Preserving lean mass during weight loss by caloric restriction
3. Structural benefits to other protein-containing non-muscle
   tissues such as tendon and bone

Question 2

Protein Recommendation

Answer 2

Question 3

What are BCAAS?

Answer 3

Leucine, Isoleucine and Valine - abundant in complete sources of protein (and supplements)

Question 4

What is the role of BCAAs?

Answer 4

Can be oxidized by the muscle tissue

Diets with adequate protein are unlikely to gain further advantage from using BCAA supplementation

Question 5

What is the role of Leucine?

Answer 5

Leucine, appears to play an important role in triggering muscle protein synthesis ~3g per meal is recommended

• Whey protein (approximately 2.5 grams of leucine per scoop)
• Chicken (about 1.5-2 grams per 100 grams)
• Eggs (about 0.5 grams per large egg)

Question 6

What are protein recommendations for Recovery post activity?

Answer 6

• Protein 0.25 – 0.3g/kg
• Maybe carbohydrates depending on glycogen utilization
• Great options – dairy, soy milk, protein bar, meat or fish, whey or plant protein, meal

Question 7

SUMMARY

Answer 7