Week 8 - Protein

Question 1

What amino acids are the most essential for protein synthesis

Answer 1

The essential amino acids are the most important for protein synthesis, especially leucine

Question 2

Which promotes greater MPS post-exercise, Milk or Soy, and why

Answer 2

Milk, because they contain different proportions of essential amino acids, and have different digestion absorption kinetics (faster absorption than soy)

Question 3

Essential amino acids abundance in different foods

Answer 3

Abundance of essential amino acids are greatest in whey protein, lower in casein and plant based soy

Question 4

Why is leucine important in protein synthesis

Answer 4

Leucine is important in both a signal and substrate of muscle protein synthesis.
It contains unique transporters with key molecular signalling proteins in the intramuscular space

Question 5

What role could ‘slow’ proteins have in muscle remodelling

Answer 5

Synthesis of caesin and soy is greatest when consumed before sleep compared to other proteins sources.
Explained by their extended and controlled metabolism

Question 6

What does research indicate about Caesin consumption vs placebo group with resistance training

Answer 6

Muscle type fibres double in size in comparison to placebo group

Question 7

What are some limitations for a plant based diet

Answer 7

1. Long-term nutritional deficiencies that could arise with poor planning
2. Numerous health benefits that come from nutrient-dense animal foods
3. Potential global economic impact of drastically reducing animal food production and consumption

Question 8

How to maximise protein anabolic response

Answer 8

Consistent protein ingestion after exercise completion will keep protein synthesis at high levels. 20g every 3-4 hours.

Question 9

Why is it important to include protein in weight loss

Answer 9

Protein consumption allows for greater loss of fat mass compared with lean mass than CHO group

Question 10

How do we overcome blunting protein synthesis during energy restriction

Answer 10

Implementation of resistance training and consumption of high protein post exercise can restore rates of protein synthesis in energy deficit

Question 11

What is the impact of high dietary protein on weight loss

Answer 11

Minimises and preserves lean mass loss, with similar changes in fat mass

Slower rates of lean tissue mass loss

Question 12

What is the impact of high dietary protein on performance

Answer 12

Parameters were improved or maintained in comparison to control group that consumed recommended protein levels

Question 13

Factors that may help lean mass preservation during energy restriction

Answer 13

Balance distribution of daily protein intake (young 20-25g meal, old 35-40g meal)
Early post-exercise protein intake (leucine-ruch, rapid, digested source)
Exercise training (resistance)
High diary protein consumption (3-7 serves diary/d)
Slow rate of weight loss (-0.5kg/week)
Higher protein diet (1.2-2.3 g/kg/d)

Question 14

Describe the two properties of a dietary protein source that are thought to impact its capacity to increase post-exercise muscle protein synthesis

Answer 14

EAA content and digestibility

Question 15

Evidence suggest that slowly digested proteins, such as casein, can be used to support muscle anabolism and growth in the overnight period. Outline evidence that supports this

Answer 15

Acute pre-sleep casein protein intake augments overnight MPS rates and net protein balance
Chronic pre-sleep casein protein intake during resistance exercise training augments muscle growth, specifically the change in type II fibre cross-sectional area is greater

Question 16

How can plant based proteins better match whey protein for muscle anabolism

Answer 16

Ingesting large dose of mycoprotein resulted in similar postprandial muscle anabolic response to whey protein

Question 17

What type of weight is lost during energy deficit

Answer 17

In persons with normal weight, the contribution of fat-free mass loss often exceeds 35% of total weight loss

Question 18

How can higher protein diet promote higher quality weight loss during energy deficit

Answer 18

Group with higher protein diet had better maintenance of lean body mass during short term hypoenergetic weight loss

Question 19

What type of amino acids are required to increase MPS rates

Answer 19

Only EAA’s are required to increase MPS rates after resistance training

Question 20

Describe the effect of casein in muscle remodelling before sleeping

Answer 20

Casein compared with placebo group has greater synthesis and net protein balance after night sleep compared with placebo group

Question 21

What effect does resistance training have on muscle anabolic sensitivity

Answer 21

Resistance training prolongs muscle anabolic sensitivity to protein provision

Question 22

What is the frequency of protein ingestion to maximise anabolic response

Answer 22

4x of 20g of protein across 12hrs