Optimizing anabolic responses with protein nutrition

Question 1

Only ? are required to increase MPS after RT exercise

Answer 1

EAA’s - cannot be made by the body, can only be consumed

Question 2

Why does post-exercise milk consumption promote greater MPS than soy protein?

Answer 2

Absence of EAA in soy protein

Question 3

Describe the composition of milk protein

Answer 3

20% Whey, 80% Casein
- Whey is leucine enriched, rapidly digested, fast-acting protein
- Casein has longer peptide chains, meaning it takes longer to digest and absorb (AA sustained in blood for longer)

Question 4

What appears to be the active EAA driving MPS?

Answer 4

Leucine

Question 5

What significant finding did Moberg et al 2014 find regarding mTOR signalling?

Answer 5

Post-exercise anabolic signalling (mTOR signalling response) is abolished when leucine is absent.

Question 6

What is the role of ‘slow’ proteins in eating before you sleep?

Answer 6

Sleep is a scenario of net negative muscle protein balance.
- Res et al 2012 showed significant increase in overnight mixed MPS in casein group (compared to placebo)

Question 7

What is the difference in muscle fibre size response in casein and placebo groups?

Answer 7

Sneijders et al 2015 found larger increase in muscle fibre size in casein group after 12 week RT programme.