Week 04 - Protein Flashcards
(59 cards)
Concurrent training is…
Combination of strength and endurance training in a single session: can be detrimental to improvement (esp strength when endurance is performed too)
Why can concurrent training be detrimental to improvement?
increases in strength and endurance have very different signalling cascades and achieve different goals. mTOR pathway (strength adaptation) is suppressed by AMPK (endurance adaptation) —> BUT AMPK pathway is not suppressed by mTOR
Sarcopenia is…?
Major threat to independent living and quality of life is loss of muscle mass, strength, and function
Elderly present with ‘anabolic resistance’ means….
Reduced rate of muscle protein synthesis (MPS) response to protein ingestion; meaning they must consume higher amount of protein for same effect
What can we do to prevent the decline in muscle mass and function?
- increase exercise
- increase protein
Protein recommendation for elderly adults?
1.2 to 2.0g/kg/day
Plant based protein have ____ protein per gram of animal based protein
less
How to keep protein high as a vegan?
you will need to be intentional to eat a lot more plant based protein. (less protein per gram of food = must eat more of that certain food to obtain optimal protein level)
Plant based have lower _____ content
leucine
What is leucine?
essential amino acid for protein synthesis
Common deficiencies in a vegan diet ?
Lysine and methionine (essential AA)
Can all essential AA be found in plant based diet?
Yes
Protein considerations for vegan athletes (3):
- Lower protein content per gram of food
- Lower leucine content per gram of protein
- Some plant proteins deficient in some essential amino acids
Is muscle or blood protein turnover faster?
Blood protein turnover is faster
Protein metabolism is dictated by the remaining ______ pools in the body
amino acid
Protein balance is often assessed using the change in nitrogen balance, why is this?
Nitrogen in our diets comes exclusively from protein.
What is the net nitrogen balance calculated as?
the amount of time spent on the positive side - the amount of time spent on the negative side over a 24 hr period = net nitrogen balance
At rest, our bodies usually sit on a slightly _____ protein balance
negative
With exercise = ______ influence of net protein balance
positive
Endurance exercise increases what proteins(2)?
sarcoplasmic proteins & mitochondrial proteins
Resistance training increases what proteins?
myofibrillar proteins
Is the timing of protein intake vastly important to strength gain?
Not really, more about amount
Is the type of protein consumed hugely important for strength gain?
Not really, as long as leucine content is reached (3g+/meal)
If athletes exceed the recommended protein intake, it has better/worse/same results
same/begins to plateau
