W5 - Protein & Strength Athletes Flashcards
What did Tarnopolsky et al, 1992 study reveal about protein RDA
Sedentary person = 0.89g/kg/d
Strength trained athlete = 1.76g/kg/d
What % of muscle tissue is being turned over per day?
How can it be increased?
1-2%
Can be increased with resistance exercise.
How long does it take for myofibrillar FSR to peak following protein consumption?
~3hrs
How is muscle tissue primarily regulated?
NUTRITION
What does exercise do to the FSR of the muscle?
Decreases it until post exercise where an increase is found after 1hr, then higher again after 2.
What type of protein balance are you in when in a fasted and resting state?
Negative
What happens to protein balance 3hrs after exercise?
Negative protein balance becomes less negative, so closer to 0.
What happens to protein balance 24hrs after exercise?
Becomes more negative
Further from 0 but still more positive that when resting.
How much can protein turnover increase per day following resistance training and what can this result in?
2-3% per day resulting in 600-900g muscle tissue
Can resistance exercise still leave the muscle in a negative protein balance without nutrition?
Yes
What kind of protein provides the largest increase contributing to the positive protein balance resulting in hypertrophy?
EAA
What does the fed state and resistance exercise result in?
Increased myofibrillar synthetic rate at 1hr, 3hrs and 5hrs.
What happens to protein synthesis during resistance exercise?
Increases
Synergistic effects of exercise and feeding with protein?
Protein synthesis peaks at 3hrs and stays sig elevated at 5hr.
What can further increase the anabolic response of muscle protein synthesis post exercise?
Protein
What does protein supplementation following resistance training increase?
Muscle mass + strength
Will individuals with a higher lean body mass have a higher protein synthesis rate than someone with a lower lean body mass?
NO
What amount of protein increases the FSR the most for a SINGLE body exercise?
20g
BUT
Might be slightly different for full body exercise.
What may the result be of consuming fats with proteins?
May slow the absorption kinetics of proteins.
What are the thought to be factors determining anabolic potential of a dietary protein?
Postprandial insulin response
Bioavailability
Digestion + absorption kinetics
Aa composition
What proteins does milk contain?
Whey and casein
Which sugars have high GI?
Simple sugars
Which has a slower absorption kinetic between the proteins in milk?
Casein has a slower absorption kinetic than whey
What correlation is seen with leucine or EAA and FSR?
Positive correlation
What can soy protein do to FSR?
Increase it
Animal protein diet vs non-animal protein diet and muscle mass
There is NO stat diff in how animal protein diets + non-animal protein diets increase muscle mass.
Why does MYCO protein feeding increase FSR?
Due to incr intake of micronutrients that may affect the response
Larger anabolic effect…
Whole eggs or egg whites?
Whole eggs have a large anabolic effect
When does muscle protein synthesis response turn off?
When we sleep
What happens to the net balance of protein overnight?
Increase in net balance of protein where there will be a sig increase in the overnight mixed muscle FSR.
How much protein is required for the maximal anabolic response?
25-30g spread out throughout the day i.e between 5-6 meals.
Each meal to be rapidly digestible + rich in EAA + leucine (in particular).
Post exercise muscle protein synthesis increase but protein can increase this anabolic response
True or false
True
How long does it take for myofibrillar FSR to peak following protein consumption ?
~3hrs
