Optimising anabolic responses with protein nutrition

Question 1

Where do you get the essential amino acids from to support muscle protein synthesis and growth with resistance training?

Answer 1

food

Question 2

What is tipton?

Answer 2

a mixture of essential and non essential amino acids to support positive net balance

Question 3

What elicits a greater muscle protein synthesis after exercise? milk or soy?

Answer 3

milk- more beneficial long term

Question 4

What does milk protein consist of?

Answer 4

20% whey protein
80% casein

Question 5

What is whey protein?

Answer 5

leucine enriched, rapidly digested absorbed and referred to as a fast acting protein

Question 6

What is casein?

Answer 6

peptide chains are slightly longer than whey so it takes longer to be digested and absorbed

Question 7

What happens when casein reaches the acid environment of the stomach ?

Answer 7

it coagulates and means it takes longer for it to be digested and absorbed so it takes longer for the amino acids to show up in circulation

Question 8

What effect does exercise have on the leucine threshold?

Answer 8

increases the leucine threshold- how much leucine is required to maximise muscle protein synthesis

Question 9

What is leucine?

Answer 9

An essential amino acid that appears to be the active essential amino acid that drives muscle protein synthesis

Question 10

Why are proteins hydrolysed?

Answer 10

so amino acids can get into circulation quicker

Question 11

What occurs post-exercise when leucine is not present?

Answer 11

inferior mTOR signalling respone

Question 12

What effect can ingestion of casein before bed have?

Answer 12

increase in muscle protein synthesis rate = positive net muscle protein overnight
-increase fibre size and increase relative change from individuals that have casein prior to sleep alongside training