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Protein Flashcards

(59 cards)

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1
Q

Essential amino acids

A

9

histidine
isoleucine
leucine
lysine
methionine
phenylalanine
threonine
tryptophan
valine

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2
Q

Protein

A

provide structure to all cells in the human body

metabolism of many organs/tissues
enzymes that increase the rate of metabolic reactions

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3
Q

Amino acids role

A

precursors for synthesis of body proteins
regulators of synthesis of neurotransmitters, hormones, DNA and RNA

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4
Q

Protein balance whole body

A

in
protein intake 90g

secreted protein 70g
absorbed 150g

out
faeces 10g
urine 75g
sweat

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5
Q

Protein synthesis amount

A

blood protein 48g
viscera 127g
muscle 75g

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6
Q

Prevent deficiency

A

cause injury
measure loss through: sweat, skin, hair
gut high turnover rate of protein

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7
Q

Liver for protein

A

important in protein metabolism
source of energy generation
produce substrate = ammonia (toxic in large amounts)

liver –> urea –> bloodstream = secreted as urine

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8
Q

1g nitrogen =

A

6.25g protein

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9
Q

Amino acid structure

A

amino group
amino acid side chain - specific to protein (identifying component) R
carboxyl group
H

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10
Q

In balance

A

protein out = protein in

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11
Q

Positive balance

A

protein out higher than protein in

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12
Q

Negative balance

A

protein in higher than protein out

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13
Q

Calculating nitrogen balance

A

Determine nitrogen excretion (e.g., urine,faeces, sweat) (in grams per 24h period)

Determine nitrogen intake – protein intake (as grams per day) divided by 6.25

N balance = 2 minus 1
nitrogen intake (protein intake / 6.25) - nitrogen excretion

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14
Q

Protein RNI

A

0.75 g/kg/d

male - 80kg = 60g protein/d
female - 60kg = 45g

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15
Q

Limitations of nitrogen balance

A

no info of tissues
lack of sensitivity - only gross measures of intake and excretion
zero balance on low intake may reflect accommodation (similar to low EA concept)
positive balance may not relate to lean body mass

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16
Q

Muscle protein synthesis/breakdown morning

A

breakdown high in morning when wake up
first meal = muscle anabolic window = stimulation of protein synthesis

net protein balance = MPS - MPB
negative

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17
Q

Uptake calculated graph

A

area under the curve of net balance
area A - area B

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18
Q

Too much protein

A

high protein diet = renal disease

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19
Q

Variations in protein synthesis

A

greater in fed state
decline less in fasted state

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20
Q

Myofibrillar proteins

A

resistance/weight training

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21
Q

Mitochondrial proteins

A

endurance athlete

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22
Q

Sarcoplasmic protein

A

respond to nutrition

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23
Q

Fractional synthesis rate

A

muscle protein turnsover 1-2% per day
= 300-600g muscle protein

complete renewal of body protein over 3-4months

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24
Q

Resistance exercise

Study These Flashcards
A

increases the sysnthesis of force producing proteins
prolongs muscle anabolic sensitivity to protein provision

25
Endurance exercise proteins
increases the synthesis of energy producing proteins mitochondrial respond to endurance exercise
26
RDA protein requirement sedentary person
0.8 g/kg/day
27
Why is protein optimal for athlete
Repair replace and remodel damaged proteins (e.g., muscle)   Optimal function of metabolic pathways using amino acids   Support lean tissue maintenance and/or accretion   Support optimal function of the immune system  
28
Synergistic anabolic actions of exercise
Demanding exercise stimulates a prolonged elevation of muscle protein synthesis (MPS)  In the post-exercise period, the MPS response to protein ingestion is enhanced   This augmented fed-state MPS response may persist for 1-2 days post-exercise  
29
Optimal protein dose for MPS in young healthy adults
0.24 g/kg
30
Optimal protein dose weight athletes
1.6 g/kg/d
31
Optimal protein dose endurance athletes
30g protein sufficicent to max MPS rates during recovery from a single bout of exercise
32
Post-exercise recovery protein requirement
2 g/kg/day
33
EAR
estimated average requirements
34
RDA
recommended dietary allowance
35
Increase MPS after resistance exercise
only essential amino acids
36
Promotion greater MPS post-exercise
milk consumption than soy protein
37
MPS greatest in
rested exercise muscle with whey protein ingestion
38
Plant proteins for muscle anabolism
more is better ingesting large dose of mycoprotein = similar postprandial muscle anabolic response to whey protein
39
Composition milk
casein 80% whey protein 20%
40
Whey
fast acting short-simple peptide chains greater essential amino acid = improve MPS
41
Casein
complex peptide chains slow circulation
42
Leusin
transporters and communicator enzyme drive protein synthesis plant protein
43
Animal vs plant based protein
animal protein contains more essential amino acids leucine
44
Plant based diet
save planet: lower meat consumption = lower GHGs optimal human health: epidemiology animal food harm human health - no direct cause/effect
45
Animal based diet
long-term nutritional deficiencies from plant based? health benefits from nutrient-dense animal foods potential global economic impat of reducing animal food production/consumption
46
Weight loss
protein group = higher loss fat/lean compared to CHO group
47
Overcome blunting MPS during energy restriction
ED = decrease fasted-state MPS by 27% ingestion 15-30g protein after REX = increase MPS ~34% above resting EB
48
What weight is lost during energy deficit?
fat-free mass loss exceeds 35% total weight loss
49
Can higher dietary protein promote high quality weight loss during energy deficit?
2.3 g.kg-1 or 35% energy from protein was superior to 1.0 g.kg-1 or 15% energy from protein for maintenance of lean body mass during short-term hypoenergetic weight loss 
50
Preservation of muscle mass
higher protein intake slower rate of weight loss
51
Factors help lean mass preservation/gain during energy restriction:
exercise training (resistance) high dairy protein consumption slow rate weight loss (0.5 kg/week) early post-exercise protein intake (leucine-rich, rapidly digested source) balanced distribution of daily protein intake (young = 20-25g protein/meal; old = 34-40g protein/meal)
52
Estimated Average Requirement
2.1 g/kg/d
53
Recommended Dietary Allowance
2.6 g/kg/d
54
Max amount of protein
1.6 plateau 2 g/kg/d
55
Energy deficit diet
higher protein diet = increase MPS less muscle/lean mass lost = to preserve muscle lose fat mass
56
Properties of protein to increase post-exercise muscle protein synthesis
EAA content digestibility/absorption
57
Post-exercise feeding after resistance exercise
early post-exercise feeding consume 20-30g of protein every 3-4 hours
58
Acute chronic study
acute pre-sleep casein protein intake augments overnight MPS rate net protein balance chronic pre-sleep casein protein intake during resistance training = augments muscle growth change type II fibre CSA greater
59
Function amino acids
protein synthesis tissue reapir nutrient absorption

Nutrition (12 decks)

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