exam 2 Flashcards
(56 cards)
what are the names of the BCAA
- Leucine
- isoleucine
- valine
Are BCAA also EAA?
Yes
- they must come from the diet because the body cannot synthesize them
What are EAAs?
an amino acid that cannot be synthesized by the body and must be received through the diet
which BCAA is most studied in sport nutrition?
leucine
Why is leucine important for muscle protein synthesis?
it acts as a nutrient signal to stimulate muscle synthesis as it lets the body know that amino acids are now available for synthesis
what is the difference between plant-based and animal-based proteins
- plant-based protein usually isn’t essential and you have to consume more of it to get the recommended amount of leucine
animal protein recommendation/meal
20-25g/meal
plant protein recommendation per meal
30g/meal
how much leucine do you need
2.5-3 g
what is a high quality protein
a protein that contains 8-9 EAA
what is a complete protein
- a protein that has all 9 EAA in high amounts
what is an incomplete protein?
- a protein that doesn’t have all 9 EAA
- most plant-based proteins (except soy)
- supports growth and health
what is a limiting A2?
- an EAA that is missing or in the smallest supply in food
- important for slowing p synthesis
what is a complementary protein?
- a group of 2+ incomplete p together create a full EAA
- doesn’t need to be at the same meal
- grains and legumes
what is a conditional EAA?
- an A2 that usually isn’t an EAA, but can be in times of stress
- like glutamate in the ICU
what is muscle protein turnover
- protein synthesis and degradation
- net gain or net loss
net gain
synthesis > breakdown
net loss
synthesis < breakdown
why is protein turnover important for exercise
- important for muscle quality and function as it replaces damaged proteins and changes the composition of muscle proteins to adapt to challenges like exercise
catabolic state
if not eating enough p, not balanced, breakdown muscle to get EAA at the expense of muscle p
anabolic state
when the rate of muscle protein synthesis exceeds the rate of muscle protein breakdown, gain muscle mass
basketball and tennis synthesizing protein
- more interested in muscle bulk (hypertrophy), power, and speed
endurance athletes
- leaner, more interested in repairing damaged muscle, synthesize mitochondria (faster more efficiently)
recommendation for p intake
0.8g/kg/day
- to prevent p deficiency
- for sedentary older people
