W5 - Protein & Strength Athletes

Question 1

What did Tarnopolsky et al, 1992 study reveal about protein RDA

Answer 1

Sedentary person = 0.89g/kg/d

Strength trained athlete = 1.76g/kg/d

Question 2

What % of muscle tissue is being turned over per day?

How can it be increased?

Answer 2

1-2%

Can be increased with resistance exercise.

Question 3

How long does it take for myofibrillar FSR to peak following protein consumption?

Answer 3

~3hrs

Question 4

How is muscle tissue primarily regulated?

Answer 4

NUTRITION

Question 5

What does exercise do to the FSR of the muscle?

Answer 5

Decreases it until post exercise where an increase is found after 1hr, then higher again after 2.

Question 6

What type of protein balance are you in when in a fasted and resting state?

Answer 6

Negative

Question 7

What happens to protein balance 3hrs after exercise?

Answer 7

Negative protein balance becomes less negative, so closer to 0.

Question 8

What happens to protein balance 24hrs after exercise?

Answer 8

Becomes more negative

Further from 0 but still more positive that when resting.

Question 9

How much can protein turnover increase per day following resistance training and what can this result in?

Answer 9

2-3% per day resulting in 600-900g muscle tissue

Question 10

Can resistance exercise still leave the muscle in a negative protein balance without nutrition?

Answer 10

Yes

Question 11

What kind of protein provides the largest increase contributing to the positive protein balance resulting in hypertrophy?

Answer 11

EAA

Question 12

What does the fed state and resistance exercise result in?

Answer 12

Increased myofibrillar synthetic rate at 1hr, 3hrs and 5hrs.

Question 13

What happens to protein synthesis during resistance exercise?

Answer 13

Increases

Question 14

Synergistic effects of exercise and feeding with protein?

Answer 14

Protein synthesis peaks at 3hrs and stays sig elevated at 5hr.

Question 15

What can further increase the anabolic response of muscle protein synthesis post exercise?

Answer 15

Protein

Question 16

What does protein supplementation following resistance training increase?

Answer 16

Muscle mass + strength

Question 17

Will individuals with a higher lean body mass have a higher protein synthesis rate than someone with a lower lean body mass?

Answer 17

NO

Question 18

What amount of protein increases the FSR the most for a SINGLE body exercise?

Answer 18

20g

BUT

Might be slightly different for full body exercise.

Question 19

What may the result be of consuming fats with proteins?

Answer 19

May slow the absorption kinetics of proteins.

Question 20

What are the thought to be factors determining anabolic potential of a dietary protein?

Answer 20

Postprandial insulin response

Bioavailability

Digestion + absorption kinetics

Aa composition

Question 21

What proteins does milk contain?

Answer 21

Whey and casein

Question 22

Which sugars have high GI?

Answer 22

Simple sugars

Question 23

Which has a slower absorption kinetic between the proteins in milk?

Answer 23

Casein has a slower absorption kinetic than whey

Question 24

What correlation is seen with leucine or EAA and FSR?

Answer 24

Positive correlation

Question 25

What can soy protein do to FSR?

Answer 25

Increase it

Question 26

Animal protein diet vs non-animal protein diet and muscle mass

Answer 26

There is NO stat diff in how animal protein diets + non-animal protein diets increase muscle mass.

Question 27

Why does MYCO protein feeding increase FSR?

Answer 27

Due to incr intake of micronutrients that may affect the response

Question 28

Larger anabolic effect…

Whole eggs or egg whites?

Answer 28

Whole eggs have a large anabolic effect

Question 29

When does muscle protein synthesis response turn off?

Answer 29

When we sleep

Question 30

What happens to the net balance of protein overnight?

Answer 30

Increase in net balance of protein where there will be a sig increase in the overnight mixed muscle FSR.

Question 31

How much protein is required for the maximal anabolic response?

Answer 31

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).

Question 32

Post exercise muscle protein synthesis increase but protein can increase this anabolic response

True or false

Answer 32

True

Question 33

How long does it take for myofibrillar FSR to peak following protein consumption ?

Answer 33

~3hrs