Week 04 - Protein Flashcards
Concurrent training is…
Combination of strength and endurance training in a single session: can be detrimental to improvement (esp strength when endurance is performed too)
Why can concurrent training be detrimental to improvement?
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
Sarcopenia is…?
Major threat to independent living and quality of life is loss of muscle mass, strength, and function
Elderly present with ‘anabolic resistance’ means….
Reduced rate of muscle protein synthesis (MPS) response to protein ingestion; meaning they must consume higher amount of protein for same effect
What can we do to prevent the decline in muscle mass and function?
- increase exercise
- increase protein
Protein recommendation for elderly adults?
1.2 to 2.0g/kg/day
Plant based protein have ____ protein per gram of animal based protein
less
How to keep protein high as a vegan?
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)
Plant based have lower _____ content
leucine
What is leucine?
essential amino acid for protein synthesis
Common deficiencies in a vegan diet ?
Lysine and methionine (essential AA)
Can all essential AA be found in plant based diet?
Yes
Protein considerations for vegan athletes (3):
- Lower protein content per gram of food
- Lower leucine content per gram of protein
- Some plant proteins deficient in some essential amino acids
Is muscle or blood protein turnover faster?
Blood protein turnover is faster
Protein metabolism is dictated by the remaining ______ pools in the body
amino acid
Protein balance is often assessed using the change in nitrogen balance, why is this?
Nitrogen in our diets comes exclusively from protein.
What is the net nitrogen balance calculated as?
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
At rest, our bodies usually sit on a slightly _____ protein balance
negative
With exercise = ______ influence of net protein balance
positive
Endurance exercise increases what proteins(2)?
sarcoplasmic proteins & mitochondrial proteins
Resistance training increases what proteins?
myofibrillar proteins
Is the timing of protein intake vastly important to strength gain?
Not really, more about amount
Is the type of protein consumed hugely important for strength gain?
Not really, as long as leucine content is reached (3g+/meal)
If athletes exceed the recommended protein intake, it has better/worse/same results
same/begins to plateau
What is the recommended protein intake max?
3.0g/kg/day
Essential amino acids are …
- isoleucine
- lysine
- leucine
- methionine
- Histidine
- Valine
- phenylsline
- Threonine
- Tryptophan
Non essential AA…
- Alinine
- Aspartate
- Arginine
- Cysteine
- Glutamine
- Glutamate
- Asparagine
- Glycine
- Proline
- Serine
- Tyrosine
Branched chain AA..
- isoleucine
- leucine
- valine
____ have high branched chain AA content
muscle
High BCAA content comes from ..
Meat and milk
Estimated contribution of protein to energy expenditure at rest:
5-15%
During exercise increase in ____ and ___ oxidation
CHO, fat
Contribution of protein to oxidative metabolism in prolonged exercise < __ %
<5%
Does protein play a big role in the provision on energy
Not really, no
The only way nitrogen is produced in the body is by….
the breakdown of protein
Majority of AA go into`
tissue proteins
But a small amount go into…
small pool of AA
____g of AA are present in skeletal muscle of an adult
120g
3 main purposes of protein breakdown:
- Degrades potentially damaged proteins
- Provides energy when some AAs convert to acetyl CoA
- synthesis of other compounds
Transamination: Before proteins can be oxidized….
Amino group must be removed by transferring another molecule called keto acid -> process catalysed by aminotransferase
Deamination: before proteins can be oxidize…
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
Regulatory (enzymes) proteins in the body get broken down and re synthesized _____
rapidly (mins, hrs, days)
Structural (collagen, contractile) proteins in the body get broken down and re synthesized _____
slowly (days, weeks, months)
Protein rank of 1.0 means…
they provide 100% of essential AA required
We generally refer to quality of protein as its ability to support the increase of ….
MPS after ingestion
Stimulate MPS…
- protein digestive capacity
- AA absorption efficiency
- essential acid leucine
RT stimulates mixed muscle protein synthesis and -____
breakdown
With RT, muscle protein synthesis is ____ than muscle protein breakdown
higher
RT alone without any additional protein does not…
shift NET protein to positive
MPS is not reliant on intensity (limitations )but needs to go to ____
failure
To enter positive NET protein state…
ingest protein with exercise (ca also do it as rest but not as great)
CHO intake only reduces ___ of NET protein
breakdown
General population protein recommends…
0.8g/kg (RDA)
Strength athletes recommendations….
1.5-1.7 g/kg
Endurance athletes recommendations….
1.2-1.6 g/kg
Milk protein has ___ and ___
whey (20%, fast) and casein (80%, slow)
Whole body protein synthesis is stimulated with _____ protein and suppressed with _____
whey, casein
Muscle protein synthesis the greatest is _____, then _____ and ____
whey, soy, casein
To stimulate MPS appears you should eat ___ leucine per mel
3g
