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  1. (skeletal muscle synthesis)Is there a slight increase or decrease in synthesis during aerobic  exercise?
    slight decrease
  2. (skeletal muscle synthesis) what are the results for synthesis after aerobic exercise?
    mixed results
  3. During resistance exercise, is there a change in oxidation of protein?
  4. (skeletal muscle synthesis) After resistance exerise is there an increase or decrease in muscle protein synthesis?
    • acute increase 
    • *between 50-120%
  5. skeletal muscle breakdown) is there muscle breakdown during aerobic exercise?
    no direct measurement tools so it hasnt been measured
  6. 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
  7. By how much percent does a noob gain  muscle protein synthesis than a trained individual?
    50% more
  8. (protein needs) what is the range g/kg BW/day for endurance athletes ?
  9. (protein needs) What is the range g/kg BW/day for resistance athletes?
  10. (protein needs) Is there any research to support intakes higher than 2.0 g/kg BW/day?
  11. 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
  12. 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
  13. protein intake during competition) can protein serve as an energy source?
    yes but its consumption is questionable
  14. protein intake after competition) how many grms should they eat?
    6 to 20 grams of high quality protein
  15. protein intake after competition) when shoulld the amino acids be consumed?
    3 hours after completion
  16. When carbs are consumed sufficient amount after exercise, are proteins necessary to rebuild glycogen?
  17. Potential adverse effects of high protein

    -nitrogenous waste produced with protein oxidation

    -renal damage

    -increased urinary calcium excretion


    -possible toxicity from large doses of individual amino acids
  18. 4 characteristics of whey protein
    • -high biological level
    • *fast digestion

    • -elevates glutathione levels
    • *reduces oxidative stress

    • -contains bioactive components
    • *similar components as breast milk

    -contains BCAA
  19. what do all 3 theories have in common
    -all cause tryptophan to cross blood-brain barrier which increases serotonin
  20. (central fatigue theory) what is the first theory based on?
    -gluconeogenesis stimulated resulting in increased catabolism of BCAAs
  21. (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
  22. (central fatigue theory) What is the second theory based on?
    consumption of foods high in tryptophan causes increase in serotonin production
  23. (central fatigue theory) What is the 3rd theory based on?
    fats compete for the same protein carrier in the blood as tryptophan
  24. (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
Card Set:
2014-02-01 21:30:27
Sports Nut

Protein II
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