Protein (P2)

Question 1

Is there a difference in protein synthesis rates when only essential amino acids are consumed compared to mixed amino acids?

Answer 1

Essential amino acids play the biggest role in increasing the protein synthesis compared to a mixed amino acid meal.

Question 2

What is the best post-exercise source of protein (milk vs. soy)?

Answer 2

Milk has a greater protein synthesis after 3 hours of recovery compared to soy protein.

Question 3

What is in milk that makes it more effective protein source?

Answer 3

The whey component of milk - very quickly broken down and found in circulation within 15 mins; due to its short peptide chain structure.
Casein component of milk - composed of longer peptide chains; when it reaches the acidic stomach it takes longer to break down.

Question 4

What percentage of milk is whey and casein?

Answer 4

80% casein
20% whey

Question 5

What has the highest total of EEAs (Whey, casein or soy)?

Answer 5

1. Whey
2. Casein
3. Highest plant alternative is soy

Question 6

Whey during rested and exercised conditions causes the greatest MPS (T or F)?

Answer 6

T

Question 7

What is the beneficial application of casein?

Answer 7

Overnight MPS - slower acting protein, overnight positive protein synthesis is thought to be impossible to do normally.

Question 8

What was the most effective feeding frequency of protein?

Answer 8

Most effective was when protein was supplemented at a 20 grams every few hrs (3 hours)

Question 9

What happens when you consume a high protein diet compared to a relatively higher CHO diet in terms of weight loss?

Answer 9

Protein group dietary group shows a greater loss of fat mass and a preservation of lean muscle mass compared to the CHO condition.

Question 10

How does energy restriction effect muscle protein metabolsim?

Answer 10

Reducing energy intake (energy deficit) results in a reduction in MPS, weight loss during a diet may be mostly due to lean muscle loss.

Question 11

How do you overcome the loss of muscle mass during an energy restrictive diet?

Answer 11

Normal energy deficit in a fasted state reduces MPS by 27%
Resistance exercise helps to boost MPS rates to a normal energy balance rate
Ingesting protein 30g protein after resistance exercise can boost MPS to 34% more than normal energy balance.

Question 12

What typically happens when you try to lose weight very quickly?

Answer 12

Lean muscle mass is predominately lost and not very much loss in fat mass.

Question 13

What are the lean mass preservation during energy restriction strategies?

Answer 13

Resistance training
High dairy protein consumption (3-7 serves a day)
Higher protein diet (1.2-2.3 g.kg.day)
Balanced distribution of daily protein intake (35-40 grams protein per meal)
Early post-exercise protein intake (leucine-rich, rapidly digested source)
Slow rate of weight loss (0.5 kg/week)