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25 Cards in this Set
- Front
- Back
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Protein Energy Yield Per Gram |
4 Kcal |
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Structure of Amino Acids |
Amine Group Acid Group Functional Group (Side Chain) -dictates chemical properties of amino acid |
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How many Amino Acids does body need (Both essential and non-essential)? |
20 Amino acids |
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Dipeptides |
Two AA's linked together |
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Polypeptides |
Multiple AA's strung together |
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Complete Proteins |
Contain all essential AA's in the correct quantity and ratio |
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Incomplete Proteins |
Lack one or more essential AA's |
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Deamination |
AA's broken down in liver and converted to CHO's and FAT. Amine group removed and converted to ammonia. Ammonia excreted with water, thus excessive protein intake increases hydration needs. |
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Protein Digestion Process (Proteolysis) |
Pepsin enzymes in stomach initiate PRO digestion into short-chain polypeptides Trypsin and Chymotrypsin enzymes in small intestine breakdown peptide fragments into tri and dipeptides and AA's |
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What happens to AA's sent to liver? |
Converted to glucose Converted to fats Released into bloodstream as plasma proteins (AA's are absorbed via Active Transport) |
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Hormones and Protein |
Chemical Messengers the carry signals between cells Help regulate protein synthesis and mobilization |
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Hormone Regulation Influenced By. . . |
Exercise Nutrition |
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Growth Hormone |
Stimulates AA uptake and protein synthesis indirectly through upregulation of insulin like growth fatctor-1 |
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Growth Hormone Exercise Response |
Increases with exercise intensity |
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IGF-1 (Insulin-like Growth Factor-1) |
Directly acts on bone and muscle to increase AA uptake and protein synthesis and reduce protein degradation |
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IGF-1 Exercise Response |
Mimics response of growth hormone |
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Cortisol |
Promotes protein degradation and AA mobilization. in addition to fat and glycogen mobilization for glucose formation. |
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Cortisol Exercise Response |
Increases with exercise duration and intensity |
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Insulin |
Aside from its primary role with glucose uptake, it facilitates protein synthesis and fat storage |
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Insulin Exercise Response |
Efficiency at clearing glucose increases and secretion decreases |
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Protein RDA |
50g or (10-35%) |
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Branched-Chain Amino Acids |
Leucine Isoleucine Valine |
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Pre-Exercise Protein Recs |
30-35g easily digestible protein shortly before exercise (EX. Whey Protein) |
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During Exercise Protein Recs |
May decrease anti-catabolic effects of cortisol |
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Post-Exercise Protein Recs |
Protein synthesis increases after exercise PRO intake must exceed PRO breakdown to prevent loss of lean muscle tissues Essential AA's stimulate muscle growth better than non-essential. (5-10g can stimulate muscle growth) |
