Weight loss, protein requirements, and body composition in athletes

Question 1

Weight loss in athletes is motivated by 3

Answer 1

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

Question 2

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

Answer 2

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

Question 3

What do we recommend as a weight loss guide line?

Answer 3

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

Question 4

a decrease in body mass resulting from energy restriction could

Answer 4

lead to loss of lean body mass and thereby impair performance

Question 5

What did the weight loss study give to athletes post training

Answer 5

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

Question 6

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

Answer 6

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

Question 7

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

Answer 7

same change in body weight

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

Question 8

Performance between slow and fast rate weight losses

Answer 8

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

Question 9

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

Answer 9

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

Question 10

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

Answer 10

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

Question 11

Why was there an LBM difference between SR and FR?

Answer 11

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

Question 12

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

Answer 12

weekly weight loss of 0.7% of BW,

Question 13

athletes who only want to keep their LBM should

Answer 13

1-1.4 %BW loss

Question 14

Higher protein intakes during periods of energy restriction can

Answer 14

enhance retention of fat free mass

Question 15

Maintenance of skeletal muscle mass is achieved with

Answer 15

net neutral balance between muscle protein synthesis and breakdown

Question 16

Postprandial state and MPS and MPB

Answer 16

MPS stimulated and exceeds MPB - net positive

Question 17

post absorptive state and MPS vs MPB

Answer 17

MPB exceeds MPS - net negative protein balance

Question 18

MPS can be stimulated by

Answer 18

protein ingestion and resistance exercise independently and synergistically

Question 19

Key protein in the regulation of MPS

Answer 19

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

Question 20

Leucine and MPS

Answer 20

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

Question 21

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

Answer 21

~25%

Question 22

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

Answer 22

RT and protein ingestion - preserve FFM during short term ER

Question 23

Recommended protein intakes

Answer 23

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

Question 24

More is better for proteins

Answer 24

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

Question 25

Protein quality - 3

Answer 25

AA composition, digestibility and availability

Question 26

role for protein quality in muscle protein turnover

Answer 26

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

Question 27

higher quality protein sources

Answer 27

advantageous in the preservation of muslce mass under conditions of ER

Question 28

Rationale for considering protein distribution throughout the day

Answer 28

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

Question 29

Athletes aiming to preserve lean mass during ER may benefit from

Answer 29

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

Question 30

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

Answer 30

Skimmed milk

Question 31

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

Answer 31

$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

Question 32

is athletic performance solely determined by body composition and weight?

Answer 32

no

Question 33

body weight and composition can affect 6

Answer 33

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

Question 34

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

Answer 34

optimize performance

Question 35

Cortisol/chatecholamines

Answer 35

release FFA and you can use them

Question 36

how long did the weight loss participants participate for?

Answer 36

4-12 weeks | 8.5% in SR and 5.3 in FR

Question 37

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

Answer 37

meal plans and monitored RT

Question 38

fat mass decrease in the study?

Answer 38

Greater in SR

Question 39

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

Answer 39

SR bounced back faster but it doesnt matter

Question 40

RDA

Answer 40

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

Question 41

Protein RDA for adults

Answer 41

0.8g protein/kg

Question 42

AMDR

Answer 42

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

Question 43

AMDR for protein

Answer 43

10-35%

Question 44

issues in consuming more than RDA

Answer 44

no

Question 45

What does the institute of med say about protein and kidney

Answer 45

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

Question 46

Muscle plasticity - 4 | turnover

Answer 46

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

Question 47

MPB and frequent eating

Answer 47

doesnt drop as often so portion out your meals

Question 48

Does consumption of carbs with protein affect muscle protein synthesis?

Answer 48

no, may slow exercise induced increases in protein catabolism

Question 49

older ind and protein ingestion

Answer 49

needs to be increased

Question 50

MPS during weight loss - 2

Answer 50

decreased - 25% of weight loss is FFM - muscle loss greater in ind with lower body fat

Question 51

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

Answer 51

1.2-1.7g protein/kg/day

Question 52

protein intake recommendations for athletes during weight loss

Answer 52

1.8-2.7g/kg/day

Question 53

Should protein be consumed with each meal?

Answer 53

0.25-0.3 g/kg/meal

Question 54

protein intake recommendations for athletes post exercise

Answer 54

0.25-0.3g/kg

Question 55

What kind of high quality proteins do you want?

Answer 55

rapidly digested ones with high proportions of EAA

Question 56

Why is whey good?

Answer 56

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

Question 57

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

Answer 57

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

Question 58

how to bump up your protein intake?

Answer 58

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