Week 8 - Dietary protein and weight loss Flashcards
During an energy deficit, how does a CHO diet compare to a PRO diet in terms of fat loss/lean loss ratio?
Both groups lost weight, but the protein group had a higher loss of fat/lean mass compared with the CHO group (desirable adaptation).
In persons with normal weight, what % does fat-free mass loss contribute towards total weight loss?
35% of total weight loss
During energy restriction (diet intervention) the loss of lean tissue mass (muscle) may be caused by what?
Reduced muscle protein synthesis rate
What can promote high quality weight loss during energy deficit?
higher dietary protein
Increased dietary protein during energy restriction may support high quality weight loss, which is defined how?
Increased ratio of fat-to-lean mass loss (retention of lean muscle mass)
High dietary protein is most likely to promote high quality weight loss under which conditions?
When slow weight loss (0.5kg/wk) is combined with exercise training
How do we overcome the blunting of muscle protein synthesis during energy restriction?
Resistance exercise + post-ingestion of protein increased muscle protein synthesis.
How can diary help lean mass preservation/gain during energy restriction?
High dairy protein consumption (3-7 serves dairy/day) can help lean mass preservation or gain as its leucine (essential amino acid) rich.
Identify the 6 factors that help lean mass preservation during energy restriction/deficit.
1) Exercise training (especially
resistance training)
2) Early post-exercise protein intake (leucine-rich, rapidly digested source - whey)
3) Slow rate of weight loss (0.5kg/week)
4) High dairy protein consumption (3-7 serves dairy/d)
5) Higher protein diet (1.2-2.3g/kg/d)
6) Balanced distributed of daily protein intake (young: 20-25g protein/meal, Old: 35-40g protein/meal)
