Biochemistry-Creatine and Protein Supplements Flashcards Preview

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Flashcards in Biochemistry-Creatine and Protein Supplements Deck (29)
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1
Q

What is the protein RDA for men and women?

A

.8g/kg

2
Q

What is the most protein someone’s body can actually utilize after a meal?

A

.25g/kg or about 15-25g per serving

3
Q

What happens to excess protein in the diet?

A

It is oxidized for energy. This is why it is good to stay within 15-25g per serving

4
Q

What problems can result from high protein diets?

A

Excess net acid load, increased loss of calcium due to net acid load, increased fluid requirements and insufficient carb intake.

5
Q

How can you assess the protein status of an individual?

A

Anthropometric assessment (BMI and arm circumference) and labs (serum albumin, urinary creatine excretion)

6
Q

What serum markers are used to assess protein status? What are the pros/cons of each marker?

A

Albumin (long half life so it’s not sensitive to early detection), Transferrin (shorter half life, but can be misleading because it’s an acute phase reactant) and Transthyretin/Prealbumin (shortest half life of 2 days)

7
Q

What are particularly strong signals for protein synthesis?

A

Muscle contraction, leucine and insulin

8
Q

How would resistance exercise change protein metabolism?

A

Muscle contraction is a strong signal for protein synthesis and it will decrease protein breakdown between meals.

9
Q

Where do casein and whey proteins come from?

A

Milk

10
Q

How does protein ingestion affect protein metabolism?

A

Whey and soy actually increase insulin levels. Insulin decreases protein breakdown in muscle.

11
Q

What is the difference between fast and slow proteins?

A

Fast = rapid spike/peak in AA acid level (whey). Slow = smaller increase in AA that is maintained over time (casein).

12
Q

Why do some people eat cottage cheese before working out?

A

It is casein protein and increases AA acid levels in your blood that are available for protein synthesis

13
Q

What are the essential amino acids?

A

Amino acids that cannot be synthesized by our bodies: His, Iso, Leu, Lys, Met, Phe, Thr, Trp, Val.

14
Q

What are the conditionally essential amino acids?

A

Amino acids that can be synthesized by our bodies, but may need supplementation due to rapid use: Cys, Gly, Pro, Tyr, Arg, Gln, Selenocystenine and Taurine.

15
Q

How is leucine metabolized during protein synthesis?

A

Leucine->alpha-keto-isocaproic acid (KIC)->beta-hydroxy-beta-methylbutyrate (HMB)

16
Q

Why does the body not enhance muscle protein synthesis when leucine is added to a high quality protein drink?

A

Intramuscular AA transport is rate limiting in muscle protein synthesis

17
Q

What is the best food to eat for leucine supplementation?

A

Eggs

18
Q

What are clinical benefits observed by HMB supplementation?

A

Decrease in muscle breakdown during exercise and decrease in muscle damage from strenuous exercise. 60g leucine needed for 3g HMB

19
Q

How is arginine metabolized?

A

Agmatine, Creatine, Citrulline or Ornithine.

20
Q

What is arginine’s major influence in exercise?

A

It is a potent stimulator of NO (increases blood flow), insulin (decreases muscle protein breakdown) and growth hormone (increases muscle protein synthesis).

21
Q

What amino acid compound is used by our bodies to decrease free radicals, lipid peroxidation and buffers against H+ ions?

A

Beta-alanine which is converted to the active Carnosine

22
Q

If you were going to take beta-alanine to increase carnosine levels, how should you do it?

A

3-6 grams per day for 6 weeks to maximize carnosine levels…from there carnosine levels only decrease 2-4% per week

23
Q

Where does creatine come from?

A

S-adenosyl methionine, glycine and arginine.

24
Q

Why do people use creatine?

A

Creatine synthesis is a huge burden on the body’s amino acids. It is used in creatine phosphate as a reservoir for quick energy stores during exercise.

25
Q

What determines the amount of creatine in your muscle?

A

Muscle mass and diet

26
Q

What is the best food to eat for creatine supplementation?

A

Pork, salmon, beef, tuna and cod

27
Q

What is the only type of creatine we know is safe? How should you take it?

A

Creatine monohydrate, it has 87% creatine. It is safe if you hydrate properly. It should be taken 3g per day for 28 days and then not taken for 28 days…loading phase is not necessary.

28
Q

What are the facts about creatine and performance?

A

Enhances explosive burst, decreases endurance and not everyone is a responder.

29
Q

What foods are superior to supplements?

A

Tuna, chicken, yogurt, cottage cheese, beans, lentils, peas and chocolate milk.