Week 5 Flashcards

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1
Q

What are the three categories amino acids are split into and how many of each ?

A

Essential (9), Conditionally Non-essential (6), Non-essential (5)

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2
Q

Whats the the defintion of conditionally essential amino acids?

A

Useful in times of illness and stress and then they become essential like in pregnancy glycine and arginine

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3
Q

List 2 things proteins are used for ?

A
  • Proteins provide structure to all cells in the human body
  • Many proteins are enzymes that increase the rate of metabolic reactions
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4
Q

What is positive protein balance ?

A

when the protein consumed exceeds the protein losses

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5
Q

How much of 1g nitrogen equals protein ?

A

6.25g

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6
Q

What is negative protein balance ?

A

when the protein losses are greater than the protein consumed

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7
Q

How can you measure the nitrogen balance from an individual ?

A

Via the urine and faeces and the nitrogen content of that and compare it to the nitrogen consumed

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8
Q

Where is most protein metabolised ?

A

In the liver

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9
Q

What other ways otherthan urine and faeces can you measure nitrogen output from an individual ?

A

Via sweat, skin and hair

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10
Q

What is the RNI of correct protein intake ?

A

0.75g/kg/d

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11
Q

When is the optimum time for protein synthesis ?

A

Greatest in a fed state

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12
Q

When is the sub optimal time for protein synthesis ?

A

When in a fasted state

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13
Q

When are the muscles most responsive to protein ?

A

After the first meal after exercise, however its not the be all and end all

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14
Q

What changes would you see at a molecular level with resistance training ?

A

There would be more myofibrillar proteins

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15
Q

What changes would you see at a molecular level with endurance training ?

A

There would be more mitochondrial proteins and they would be more efficient

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16
Q

Why does having a high protein diet optimal for athletes ?

A
  1. Repair replace and remodel damaged proteins (e.g. muscle)
  2. Optimal function of metabolic pathways using AA’s
  3. Support lean tissue maintenance and/or accretion
  4. Support optimal function of the immune system
17
Q

How much protein is required to be sufficient to maximise MPS rates during recovery of a single bout of endurance exercise

A

30g proteins

17
Q

What is the optimal protein dose for MPS in a young healthy adult ?

A

0.24 g/kg

18
Q

What the optimum amount of protein for a power athlete ?

A

1.6 g/kg/d

19
Q

Are daily protein requirements higher in post-exercise recovery or at rest ?

A

Post exercise recovery at 2.0 g/kg/d (resistance)

20
Q

What is the protein requirement for an endurance athlete

A

2.1 - 2.6 g/kg/d