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(skeletal muscle synthesis)Is there a slight increase or decrease in synthesis during aerobic exercise?
(skeletal muscle synthesis) what are the results for synthesis after aerobic exercise?
During resistance exercise, is there a change in oxidation of protein?
(skeletal muscle synthesis) After resistance exerise is there an increase or decrease in muscle protein synthesis?
- acute increase
skeletal muscle breakdown) is there muscle breakdown during aerobic exercise?
no direct measurement tools so it hasnt been measured
skeletal muscle breakdown) what happens after resistance exercise?
breakdown rate increased over rest levels for up to 24 hours after a bout of heavy resistance exercise
By how much percent does a noob gain muscle protein synthesis than a trained individual?
(protein needs) what is the range g/kg BW/day for endurance athletes ?
(protein needs) What is the range g/kg BW/day for resistance athletes?
(protein needs) Is there any research to support intakes higher than 2.0 g/kg BW/day?
what should an athlete eat prior to 4-24 hrs prior to exercise? (2)
- -balanced high CHO meals/snacks
- *CHO more important than proteins
- -familiar foods
How much protein should be consumed 1-4 hrs before competition? (3)
-focus should be on CHO
- -small amounts of protein okay
- *2-4 OZ
-lean protein sources preferable
protein intake during competition) can protein serve as an energy source?
yes but its consumption is questionable
protein intake after competition) how many grms should they eat?
6 to 20 grams of high quality protein
protein intake after competition) when shoulld the amino acids be consumed?
3 hours after completion
When carbs are consumed sufficient amount after exercise, are proteins necessary to rebuild glycogen?
Potential adverse effects of high protein
-nitrogenous waste produced with protein oxidation
-increased urinary calcium excretion
-possible toxicity from large doses of individual amino acids
4 characteristics of whey protein
- -high biological level
- *fast digestion
- -elevates glutathione levels
- *reduces oxidative stress
- -contains bioactive components
- *similar components as breast milk
what do all 3 theories have in common
-all cause tryptophan to cross blood-brain barrier which increases serotonin
(central fatigue theory) what is the first theory based on?
-gluconeogenesis stimulated resulting in increased catabolism of BCAAs
(central fatigue theory) what is the consequence of the first theory?
BCAAs are catabolize therefore there are less BCAAs in circulation. Tryptophan and BCAAs compete for the same receptors therefore there are more tryptophans at the receptor site at blood brain barrier
(central fatigue theory) What is the second theory based on?
consumption of foods high in tryptophan causes increase in serotonin production
(central fatigue theory) What is the 3rd theory based on?
fats compete for the same protein carrier in the blood as tryptophan
(central fatigue theory) What is the consequence of the 3rd theory?
high fat intakes leave a higher proportion of free tryptophan that can cross the blood brain barrier since less tryptophan is bound to carriers in the blood
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