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Advanced Nutrition > Weight loss, protein requirements, and body composition in athletes > Flashcards

Weight loss, protein requirements, and body composition in athletes Flashcards

1
Q

Weight loss in athletes is motivated by 3

A

desire to optimize performance by improving power to weight ratio, making weight to compete in a certain weight category, or for aesthetic reasons in leanness sports

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2
Q

Why are we trying to stay away from rapid weight loss?

A

There are negative effects of rapid weight loss and long periods of restricted energy intake

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3
Q

What do we recommend as a weight loss guide line?

A

gradual through mod energy restriction - weekly weight loss of 0.5-1 kg

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4
Q

a decrease in body mass resulting from energy restriction could

A

lead to loss of lean body mass and thereby impair performance

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5
Q

What did the weight loss study give to athletes post training

A

milk protein based recovery meal containing carbs 20-40g, protein 6-20g, within 30 min

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6
Q

What did the weight loss study look at for performance? -5

A

40m sprint, countermovement jump and 1RM of bench press, bench pull and squat

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7
Q

body weight and lean body mass change in the two diff groups

A

same change in body weight

fast rate weight loss did not change lean body mass while the slow one gained lean body mass

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8
Q

Performance between slow and fast rate weight losses

A

other than 1Rm bench pull and 40m sprint, performance was significantly better for all others

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9
Q

what was in important consideration to the athletes diet while on weight loss program?

A

adequate protein intake - sufficient AA to muslces and enhance the anabolic response to strength training

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10
Q

what was in important consideration to the athletes diet while on weight loss program?

A

adequate protein intake - sufficient AA to muslces and enhance the anabolic response to strength training

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11
Q

Why was there an LBM difference between SR and FR?

A

athletes in SR performed strength training for ~ 3 weeks longer than FR

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12
Q

athletes who want to gain LBM and increase strength and power related performance during weight loss combined with strength training should aim for

A

weekly weight loss of 0.7% of BW,

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13
Q

athletes who only want to keep their LBM should

A

1-1.4 %BW loss

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14
Q

Higher protein intakes during periods of energy restriction can

A

enhance retention of fat free mass

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15
Q

Maintenance of skeletal muscle mass is achieved with

A

net neutral balance between muscle protein synthesis and breakdown

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16
Q

Postprandial state and MPS and MPB

A

MPS stimulated and exceeds MPB - net positive

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17
Q

post absorptive state and MPS vs MPB

A

MPB exceeds MPS - net negative protein balance

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18
Q

MPS can be stimulated by

A

protein ingestion and resistance exercise independently and synergistically

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19
Q

Key protein in the regulation of MPS

A

mammalian (mechanistic) target of rapamycin complex 1 (mTORC1)

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20
Q

Leucine and MPS

A

increase in downstream phosphorylation of targets of mTORC 1 (4E binding protein 1 and S6k1) ultimately leads to increased protein translation efficiency
stimulates building and gets built into the protein

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21
Q

how much of mass lost during weight loss in heathy ind undergoing ER is FFM?

A

~25%

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22
Q

How can you rescue the reduced post absorptive rate of MPS following short term ER?

A

RT and protein ingestion - preserve FFM during short term ER

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23
Q

Recommended protein intakes

A

1.8-2.7g/kg/day - absence of sufficient data necessary to make a truly evidence based recommendation, intakes towards higher end of range is largely speculative

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24
Q

More is better for proteins

A

unnecessarily high- protein intakes could potentially interfere with their ability to achieve adequate intakes of other macros within a tight energy budget, possibly resulting in impaired training adaptations and/or limiting the ability to train effectively

25
Q

Protein quality - 3

A

AA composition, digestibility and availability

26
Q

role for protein quality in muscle protein turnover

A

apparent when we consider that in increase in plasma AA conc is a potent stimulator of MPS and this effect is primarily attributable to the EAA

27
Q

higher quality protein sources

A

advantageous in the preservation of muslce mass under conditions of ER

28
Q

Rationale for considering protein distribution throughout the day

A

acute studies show 8-10 g of EAA is sufficient to induce a maximal stim of MPS both at rest and after RT - 20-25g of high quality proteins or 0.25-0.3g/kg

29
Q

Athletes aiming to preserve lean mass during ER may benefit from

A

4-5 evenly spaced feedings containing 20-25g of high quality protein throughout the day.

30
Q

What protein rich foods reported that skim milk produced a significantly higher and fast peak leucine conc?

A

Skimmed milk

31
Q

Ingestion of a larger protein dose (40g of casein) immediately before bed - 3

A

$100,000 of protein into a cow then milk
16 healthy males - a session of RT then recovery meal of 20g Pro 60g CHO
greater stimulation of MPS overnight - casein is not acid soluble

32
Q

is athletic performance solely determined by body composition and weight?

A

no

33
Q

body weight and composition can affect 6

A

economy, agility, strength, power, heat dissipation and appearance

34
Q

In certain situations it may be beneficial for athletes to reduce body fat/weight to?

A

optimize performance

35
Q

Cortisol/chatecholamines

A

release FFA and you can use them

36
Q

how long did the weight loss participants participate for?

A

4-12 weeks

8.5% in SR and 5.3 in FR

37
Q

What did the participants do while they were on the program?

A

meal plans and monitored RT

38
Q

fat mass decrease in the study?

A

Greater in SR

39
Q

long term effect of weight loss on body comp and performance based on rate of weight loss

A

SR bounced back faster but it doesnt matter

40
Q

RDA

A

recommended dietary allowance - avg daily dietary intake level that is sufficient to meet the nutrient requirement of nearly all (97-98%) healthy ind in a particular life stage and gender group

41
Q

Protein RDA for adults

A

0.8g protein/kg

42
Q

AMDR

A

acceptable macronutrient distribution range 0 range of intake for a particular energy source as a percentage of total energy, associated with reduced chronic disease while providing adequate intakes for essential nutrients

43
Q

AMDR for protein

A

10-35%

44
Q

issues in consuming more than RDA

A

no

45
Q

What does the institute of med say about protein and kidney

A

protein content of diet is not related to progressive decline in kidney function with age

46
Q

Muscle plasticity - 4

turnover

A

MPS and MPB occur concurrently
turnover is 1-2% /day
post prandial MPS is greater
RT and Protein ingestion stimulate MPS independently and synergistically

47
Q

MPB and frequent eating

A

doesnt drop as often so portion out your meals

48
Q

Does consumption of carbs with protein affect muscle protein synthesis?

A

no, may slow exercise induced increases in protein catabolism

49
Q

older ind and protein ingestion

A

needs to be increased

50
Q

MPS during weight loss - 2

A

decreased

  • 25% of weight loss is FFM
  • muscle loss greater in ind with lower body fat
51
Q

protein intake recommendations for athletes during maintenance and building of muscle mass

A

1.2-1.7g protein/kg/day

52
Q

protein intake recommendations for athletes during weight loss

A

1.8-2.7g/kg/day

53
Q

Should protein be consumed with each meal?

A

0.25-0.3 g/kg/meal

54
Q

protein intake recommendations for athletes post exercise

A

0.25-0.3g/kg

55
Q

What kind of high quality proteins do you want?

A

rapidly digested ones with high proportions of EAA

56
Q

Why is whey good?

A

acid soluble - get absorbed faster and they have leucine - 20-25g post exercise can be rapidly digested and absorbed along with milk

57
Q

How can we prevent the reduction in lean muscle mass and the impairment of athletic performance with weight loss?

A

slower rate of weight loss in conjunction with RT and increased intake of high quality proteins consumed at specific time intervals throughout the day

58
Q

how to bump up your protein intake?

A

decrease your carbs, fat 20% at least - play with your AMDR

Advanced Nutrition (15 decks)

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