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SEM 2 Nutrition > Week 04 - Protein > Flashcards

Week 04 - Protein Flashcards

1
Q

Concurrent training is…

A

Combination of strength and endurance training in a single session: can be detrimental to improvement (esp strength when endurance is performed too)

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2
Q

Why can concurrent training be detrimental to improvement?

A

increases in strength and endurance have very different signalling cascades and achieve different goals. mTOR pathway (strength adaptation) is suppressed by AMPK (endurance adaptation) —> BUT AMPK pathway is not suppressed by mTOR

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3
Q

Sarcopenia is…?

A

Major threat to independent living and quality of life is loss of muscle mass, strength, and function

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4
Q

Elderly present with ‘anabolic resistance’ means….

A

Reduced rate of muscle protein synthesis (MPS) response to protein ingestion; meaning they must consume higher amount of protein for same effect

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5
Q

What can we do to prevent the decline in muscle mass and function?

A
  • increase exercise

- increase protein

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6
Q

Protein recommendation for elderly adults?

A

1.2 to 2.0g/kg/day

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7
Q

Plant based protein have ____ protein per gram of animal based protein

A

less

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8
Q

How to keep protein high as a vegan?

A

you will need to be intentional to eat a lot more plant based protein. (less protein per gram of food = must eat more of that certain food to obtain optimal protein level)

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9
Q

Plant based have lower _____ content

A

leucine

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10
Q

What is leucine?

A

essential amino acid for protein synthesis

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11
Q

Common deficiencies in a vegan diet ?

A

Lysine and methionine (essential AA)

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12
Q

Can all essential AA be found in plant based diet?

A

Yes

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13
Q

Protein considerations for vegan athletes (3):

A
  • Lower protein content per gram of food
  • Lower leucine content per gram of protein
  • Some plant proteins deficient in some essential amino acids
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14
Q

Is muscle or blood protein turnover faster?

A

Blood protein turnover is faster

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15
Q

Protein metabolism is dictated by the remaining ______ pools in the body

A

amino acid

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16
Q

Protein balance is often assessed using the change in nitrogen balance, why is this?

A

Nitrogen in our diets comes exclusively from protein.

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17
Q

What is the net nitrogen balance calculated as?

A

the amount of time spent on the positive side - the amount of time spent on the negative side over a 24 hr period = net nitrogen balance

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18
Q

At rest, our bodies usually sit on a slightly _____ protein balance

A

negative

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19
Q

With exercise = ______ influence of net protein balance

A

positive

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20
Q

Endurance exercise increases what proteins(2)?

A

sarcoplasmic proteins & mitochondrial proteins

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21
Q

Resistance training increases what proteins?

A

myofibrillar proteins

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22
Q

Is the timing of protein intake vastly important to strength gain?

A

Not really, more about amount

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23
Q

Is the type of protein consumed hugely important for strength gain?

A

Not really, as long as leucine content is reached (3g+/meal)

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24
Q

If athletes exceed the recommended protein intake, it has better/worse/same results

A

same/begins to plateau

25
Q

What is the recommended protein intake max?

A

3.0g/kg/day

26
Q

Essential amino acids are …

A
  • isoleucine
  • lysine
  • leucine
  • methionine
  • Histidine
  • Valine
  • phenylsline
  • Threonine
  • Tryptophan
27
Q

Non essential AA…

A
  • Alinine
  • Aspartate
  • Arginine
  • Cysteine
  • Glutamine
  • Glutamate
  • Asparagine
  • Glycine
  • Proline
  • Serine
  • Tyrosine
28
Q

Branched chain AA..

A
  • isoleucine
  • leucine
  • valine
29
Q

____ have high branched chain AA content

A

muscle

30
Q

High BCAA content comes from ..

A

Meat and milk

31
Q

Estimated contribution of protein to energy expenditure at rest:

A

5-15%

32
Q

During exercise increase in ____ and ___ oxidation

A

CHO, fat

33
Q

Contribution of protein to oxidative metabolism in prolonged exercise < __ %

A

<5%

34
Q

Does protein play a big role in the provision on energy

A

Not really, no

35
Q

The only way nitrogen is produced in the body is by….

A

the breakdown of protein

36
Q

Majority of AA go into`

A

tissue proteins

37
Q

But a small amount go into…

A

small pool of AA

38
Q

____g of AA are present in skeletal muscle of an adult

A

120g

39
Q

3 main purposes of protein breakdown:

A
  1. Degrades potentially damaged proteins
  2. Provides energy when some AAs convert to acetyl CoA
  3. synthesis of other compounds
40
Q

Transamination: Before proteins can be oxidized….

A

Amino group must be removed by transferring another molecule called keto acid -> process catalysed by aminotransferase

41
Q

Deamination: before proteins can be oxidize…

A

Amino group must be removed to form ammonia, ammonia toxic so need to either be transported to liver and excreted or used to form pyruvate

42
Q

Regulatory (enzymes) proteins in the body get broken down and re synthesized _____

A

rapidly (mins, hrs, days)

43
Q

Structural (collagen, contractile) proteins in the body get broken down and re synthesized _____

A

slowly (days, weeks, months)

44
Q

Protein rank of 1.0 means…

A

they provide 100% of essential AA required

45
Q

We generally refer to quality of protein as its ability to support the increase of ….

A

MPS after ingestion

46
Q

Stimulate MPS…

A
  • protein digestive capacity
  • AA absorption efficiency
  • essential acid leucine
47
Q

RT stimulates mixed muscle protein synthesis and -____

A

breakdown

48
Q

With RT, muscle protein synthesis is ____ than muscle protein breakdown

A

higher

49
Q

RT alone without any additional protein does not…

A

shift NET protein to positive

50
Q

MPS is not reliant on intensity (limitations )but needs to go to ____

A

failure

51
Q

To enter positive NET protein state…

A

ingest protein with exercise (ca also do it as rest but not as great)

52
Q

CHO intake only reduces ___ of NET protein

A

breakdown

53
Q

General population protein recommends…

A

0.8g/kg (RDA)

54
Q

Strength athletes recommendations….

A

1.5-1.7 g/kg

55
Q

Endurance athletes recommendations….

A

1.2-1.6 g/kg

56
Q

Milk protein has ___ and ___

A

whey (20%, fast) and casein (80%, slow)

57
Q

Whole body protein synthesis is stimulated with _____ protein and suppressed with _____

A

whey, casein

58
Q

Muscle protein synthesis the greatest is _____, then _____ and ____

A

whey, soy, casein

59
Q

To stimulate MPS appears you should eat ___ leucine per mel

A

3g

SEM 2 Nutrition (11 decks)

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