Dietary protein requirements for muscle hypertrophy: How much?: Flashcards
(15 cards)
What do protein requirements depend on?
training discipline
performance goals
age
What is the RDA for sedentary people?
0.8g per kg of body mass per day
What is RDA based on?
the EAR to avoid nutrition deficiency
Why is 0.8g the RDA for sedentary people?
a buffer to ensure that the vast majority of the population avoid deficiency
What can very high protein intakes during periods of intensified training support?
optimal function of the immune system- especially for endurance athletes
What could protein intake above the RDA support with in exercising individuals?
-repair, replace and remodel damaged proteins
-optimal function of metabolic pathways using amino acids
-support lean tissue maintenance and/or accretion
-support optimal function of the immune system
What is the quantity of protein needed as necessary support for maximal gains in muscle tissue mass?
1.6g per kg per day
What was the indicator amino acid oxidation technique (IAAO) used to determine?
Whole body protein requirements of more body builders across a range of protein intakes
When is net muscle protein synthesis positive?
when resistance training is followed by the introduction of a source of amino acid to allow for muscle protein synthesis
What does protein ingestion enhance following resistance training?
muscle protein synthesis
anabolic signalling
When is S6K1 most potent?
after exercise when amino acids are consumed
What amount of egg protein was muscle protein synthesis maxed out on?
20grams
Where is excess protein that is oxidised excreted?
in the urine
Where are amino acids delivered to that are oxidised but are not excreted?
serve other metabolic functions in tissues beyond the muscles
