Week 6 Flashcards
Are only essential amino acids required to increase Muscle Protein synthesis after resisitance exercise ?
Yes they have the greatest net balance
Is post exercise soy protein consumption better at promoting muscle protein synthesis than Milk consumption ?
No, Milk is better
Why is milk more effective than soy protein at muscle protein synthesis ?
Milk is composed of Whey protein and Casein, Whey protein is quickly absorbed which is useful for recovery and casein is slowly released into the blood, slowly release amino acids. This is great for muscle growth and repair
Does Milk contain a higher amount of EAAs compared to Soy protein isolate ?
Yes it does particulary the branched chain amino leucine (essential for mps)
Whey, Soy and Casein proteins are used in a study comparing muscle protein synthesis in rested and exercise muscles. Which sources has the highest MPS ?
Whey protein in both
Does consuming casein before sleep benficial for an individual ? Explain
Yes, because casein is released much slower compared to whey the body breaks it down overnight and it has much higher levels of synthesis and causes indivudals to have a net + balance compared to a placebo with - net balance
What are some considerations that we should consider if we shifted to a plant based diet ?
- Long-term nutritional deficiencies that could arise from a poorly planned plant-based diet.
- The numerous health benefits that come from nutrient-dense animal foods.
- The potential global economic impact of drastically reducing animal food production and consumption.
Can you have the same benefits if you eat plant based proteins and animal proteins ?
Ingesting a large dose of mycoproteins results in a similar muscle anabolic repsonse to whey protein
Is the anabolic window over ater 3 hours ?
No, its just optimal at 3 hours however its goes on for another 48 hours
Two individuals are compared, one individual consumes a high protein diet and other consumes a high carb diet who will lose more muscle ?
The person on the carb diet ,although both will lose weight, this is due to the fact they lose fat mass and muscle mass. The individual who consumes a high amount of protein preserves lean muscle mass.
How does energy restriction influence muscle protein metabolism ?
Reduced protein sythesis
Increase protein breakdown, as a source of energy
How do we overcome the blunting of protein synthesis during energy restriction?
- Optimise Protein intake with recommending 1.6-2.0 g/kg/d
- Intake time around workout times before and after exercise
- Consider supplementation and protein quality
Does the quality of protein effect the weight loss of an individual ?
Yes having high quality protein can reduce the amount of lean mass lost compared to a control, and you will lose the same amount of fat mass, this means that you will keep muscle but will lose fat.
Does consuming high amounts of protein at a slower rate of weight loss better for an individual ?
Yes, as it preserves lean muscle mass, but promotes fat loss. It also maintains metabolic rate of the body which helps prevent the metabolic adaptations. This also helps with long term weight loss aswell and they tend not to regain weight as easily
