wk8 Flashcards
what factors help lean mass preservation/gain during energy restriction
regular protein intake
training/resistence training
early protein intake after exercise - lecuine rich
high dairy protein consumption
what happens during a fasted state
MPS is significantly decreased as the protein will be used for energy
what is needed alongside exercise to build muscle
essential amino acid are the key to increasing MPS
what is the composition of milk protein
whey - .8
casein - .2
what is the difference between whey and casein
whey is much shorter and more easible broken down
whey is also faster working
what do you find a higher level of essential amino acids in
whey
bovine milk
beef
egg
cod
which proteins hold the most essential amino acids
animal protein, specifically amino acid chain leucine
what is a difference between plant based and animal protein
animal protein has a higher quality of amino acids, it is also more digestible
when is MPS the highest
highest after the muscle has just worked out
why is the switch to plant based protein not as impactful
long term nutritional deficiencies
- Numerous health benefits that come from nutrient dense animal food
- Potential global economic impact of reducing food production/consumption
what can you substitute whey protein with
Ingesting a large dose of mycoprotein resulted in a similar postprandial muscle anabolic response to whey protein
what is the best diet when losing weight/going through fasted state
a high protein diet will result in same amount of fat mass loss while minimal loss of lean mass
35% compared to 15% is more lean and muscle mass whilst losing same fat mass
what should you eat in energy deficit
higher protein diet = increases MPS
higher MPS in deficit = less lean mass/muscle loss
results in perserved muscle and same amount of fat mass loss
what is the difference between cho diet and protein when in energy deficit
with a cho diet there is a lower fat/lean mass loss ratio compared, meaning in cho you lose more lean then fat - undesirable
