wk7 Flashcards

1
Q

what are the roles of amino acids

A

*central roles in the metabolism of many organs and tissues
* precursors of protein synthesis
* precursors for the synthesis of neurotransmitters, hormones, DNA and RNA

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2
Q

what is an important function of the liver

A

converts ammonia to urea, is excreted in urine

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3
Q

what is the structure of an amino acid

A

amino group, carboxyl group and r group and H

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4
Q

how many grams of protein in nitrogen

A

6.25g of nitrogen = 1g of protein

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5
Q

how to calculate nitrogen balance

A
  1. Determine nitrogen excretion – urine, faeces in 24hr period
  2. Determine nitrogen intake – measure protein intake, grams per day times by 6.25
  3. N balance = 2 minus 1
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6
Q

what is the recommended amount of protein

A

0.8g of protein/kg bw/day

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7
Q

what are the limitations of nitrogen balance

A
  • No information of tissues
  • Lack of sensitivity, only gross measure of intake and excretion
  • Zero balance on low intake may reflect accommodation (similar to low EA concept)
  • Positive balance may not relate to lean body mass
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8
Q

what is the intracellular amino acid pool

A

acts as a storage for products of protein synthesis and breakdown
this is in the blood

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9
Q

when are we able to take on the most protein

A

straight after exercise, they’re more sensitive to metabolism work

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10
Q

what is different about mps and mbs within athletes compared to normalm

A

the synthesis stage is lengthened and breakdown is shortened, allowing them to gain more muscle mass

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11
Q

why does MBS raise during sleep

A

because we’re in a ‘fasting’ state

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12
Q

when do we gain the most muscle mass

A

when resistance training is linked with amino acid intake

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13
Q

what is the muscle protein turnover per day

A

1-2% around 300-600g of protein
complete renewal takes over 3-4 months

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14
Q

what is different in training responses between resistance and endurance

A

Resistance exercise – increases the synthesis of force producing proteins
Endurance exercise – increases the synthesis of energy producing proteins

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15
Q

recommended amount of protein intake

A

If you ingest 0.8g protein/kg/day there is a minimal risk of protein deficiency

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16
Q

why is over 0.8g/kg bw beneficial for athletes

A
  • Repair, replace and remodel damaged proteins
  • Optimal function of metabolic pathways using amino acids
  • Support lean tissue maintenance
  • Support optimal function of the immune system
17
Q

how long does the augmented mps stage last for

A

1-2 days max, then back to normal uptake levels

18
Q

what is the max amount of protein we can ingest

A

Maximal protein intake is capped at 2g/kg/day, after around 1.6 there is a plateau that beings to form

19
Q

what are the estimated average requirements (EAR) of protein intake

A

2.1g/kg/d

20
Q

what are the recommended dietary allowance(RDA) for protein

A

2.6g/kg/d

21
Q

optimal dose for younger healthy athletes

A

0.24g/kg/d

22
Q

optimal protein dose for endurance athletes

A

20-30g protein is sufficient

23
Q

post exercise recovery requirement of protein

A

2g/kg/d

24
Q

why is whey good

A

fast acting
short-simple peptide chains

25
Q

chronic adaptions to training (change in protiens)

A

more myofibrillar proteins = muscle mass
more mitochondrial proteins = aerobic capacity
more sarcoplasmic proteins = responds to nutrition

26
Q

why is it optimal for athletes to take protein

A

replace repair and remodel
optimal function for metabolic pathway
support lean tissue mainteneance
support function of immune system

27
Q

why is exercise plus protein so beneficial

A

exercise stimulates elevation of MPS
the augmented fed state of MPS is elevated after exercise for 2 days