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19 Cards in this Set
- Front
- Back
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Define a keto diet |
Ketogenic diets are <30g CHO day (~15% protein) |
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time frame for adaptations to ketogenic diet |
Brain adapts to use Ketones for fuel (to a degree, not completely) takes time for this to occur. 4-5 days to increase production ofKetones, can take 2-4 weeks to fully adapt |
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Proteins role |
Structure of body tissues – · Formation of enzymes· May provide energy |
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What is the protein RDA |
0.83g/kg/day |
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how does the body adapt to a high protein diet |
Body adapts to high protein diets by increasing AA oxidation· -if you consume a lot of protein we become more efficient at using it as a fuel source· High protein intakes stimulate amino acid oxidative pathways |
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What is the rate of body protein turnover |
1-2%/day |
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What stimualtes MPS |
stimulated by EAA, Exercise |
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What depresses MPB |
depressed by insulin, EAA (small extent) |
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How much protein should be consumed to maximize MPS |
as you increase protein amount, there is anincrease in protein synthesis. and then a pla teau 0.25-.3g/kg you can maximize synthesis in resting state (err on high end) (per meal)· Chronic overconsumption caused you to just oxidize extra protein |
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Daily consumption of protein for active |
1.2/kg/day in 3-4 meals evenly distributed |
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How is protein as an energy source changed by training |
Protein Use as Energy Source: -During rest <5% of total daily expenditure· Endurance training may reduce protein oxidation at rest, increasing the amount of energy derived from fat · AA oxidation and gluconeogenesis is increased during endurance exercise (During aerobic exercise:Up to 10% of total energy) |
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Factors affecting AA utilization as Fuel |
Amino acid oxidation increased due to: -Increased exercise intensity - Increased exercise duration -Decreased muscle glycogen (may increase to 10%energy) -Being male (greater oxidation than females) -Being untrained (training increases capacity for AA oxidation but reduces utilization at same relative intensity)· Carbohydrate ingestion may have protein sparing effect |
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Why are protein requirements elevated in endurance athletes and what are the requirements |
Other demands for protein/amino acids in endurance athletes: -Repair of damaged muscle proteins -Synthesis of new muscle proteins (e.g.mitochondria, myofibrillar, enzymes) -Repair of damaged gut proteins? Protein requirements in endurance athletes suggested to be greater than RDA: 1.2‐1.4g/kg/d |
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Summarize protein in aerobic based exercise |
-Protein contributes ~5% of total energy during exercise· -AA can be liberated from the breakdown of muscle proteins· -“Oxidized” AA must be replaced by diet· -Exercise provides stimulus for muscle/body repair/remodelling· -Protein requirements elevated in endurance athletes (1.2‐1.4g/kg/d...or higher?) |
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Describe protein ingestion post-exercise and glycogen replenishment |
Protein ingesting can help replenish glycogen No benefit of additional protein when adequateCHO (~1.2g/kg/h) are ingested·
-Can help enhance rate of glycogen replenishment if less |
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What do we monitor for muscle recovery |
Blood markers:· -Creatine kinase, myoglobin· -Marker of muscle membrane disruption· Muscle soreness (subjective) -Peaks 24-72h after exercise · Muscle strength· Exercise performance |
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How does protein ingestion effect recovery of a single bout of exercise |
Single bout of exercise: Protein ingestion has little effect on markers of muscle damage (e.g. soreness, blood CK) |
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How does protein ingestion effect recovery of daily bouts of exercise |
Daily bouts of exercise:· -Protein may reduce muscle soreness· -Protein may reduce markers of muscle damage -Performance may be improved, especially when participants in negative nitrogen balance |
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summarize post-exercise protein ingestion for endurance athletes |
-Immediate protein ingestion increases muscle protein synthesis· -Recall: protein co-ingestion increase glycogen synthesis with suboptimal carbohydrate intake (<1.2g/kg/h)· -Effect on training outcomes unclear (long‐term studies needed)· -Muscle recovery and performance maybe improved with habitual periodized protein intake |
