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What is the recommended protein intake before bed for maximizing nighttime muscle protein synthesis?
Consuming 40g of protein before bed is recommended for maximizing nighttime muscle protein synthesis.
Name the two primary forms of structural proteins.
Contractile proteins and fibrous proteins.
1/82
Protein Timing and Meal Frequency

What is the recommended protein intake before bed for maximizing nighttime muscle protein synthesis?

Consuming 40g of protein before bed is recommended for maximizing nighttime muscle protein synthesis.

Types of Proteins and Their Functions

Name the two primary forms of structural proteins.

Contractile proteins and fibrous proteins.

Definition and Importance of Proteins

What percentage of the body's protein is found in skeletal muscle?

40% of the body's protein is found in skeletal muscle.

Types of Proteins and Their Functions

What is the function of hormones derived from proteins?

Hormones act as chemical messengers in the body and regulate metabolic processes.

Types of Proteins and Their Functions

What is creatine's role in the body?

Creatine is a key component of the energy compound creatine phosphate (phosphocreatine).

Definition and Importance of Proteins

What is the origin of the word 'protein'?

The word 'protein' comes from the Greek word 'proteins' meaning 'of first rank'.

Types of Proteins and Their Functions

What is glutathione and its function?

Glutathione is a major antioxidant that scavenges free radicals, protecting critical cell components against oxidation.

Protein Requirements and Recommendations

What is the recommended protein intake for maximal muscle growth?

1.8g/kg/d (0.82g/lb/d) is recommended for maximal muscle growth.

Types of Proteins and Their Functions

What is the role of pH buffers in the body?

pH buffers help to regulate acid-base balance.

Amino Acid Biochemistry and Classification

How many natural amino acids does the body use to synthesize proteins?

The body uses 21 natural amino acids to synthesize proteins.

Protein Metabolism and Digestion

What happens to amino acids during catabolism?

Amino acids are broken down, starting with transamination or deamination, to generate energy or recycle components.

Protein Quality and Sources

What is the role of leucine in muscle protein synthesis (MPS)?

Leucine stimulates the mTOR enzyme, which activates muscle protein synthesis.

Protein Metabolism and Digestion

What are the end products of protein digestion?

The end products of protein digestion are peptides (mainly dipeptides and tripeptides) and free amino acids.

Protein Metabolism and Digestion

What is the role of the liver in amino acid metabolism?

The liver monitors which amino acids are absorbed and adjusts their metabolism according to the needs of the body.

Protein Requirements and Recommendations

What is the protein requirement for vegans to match the EAAs of an omnivore diet?

Vegans should aim for a protein intake of 2.4 g/kg/d.

Protein Timing and Meal Frequency

What is the 'muscle-full effect'?

The muscle-full effect is the regulation of muscle protein synthesis to a maximum level based on growth stimulus.

Types of Proteins and Their Functions

What role do enzymes play in the body?

Enzymes are protein molecules that act as catalysts, changing the rate of reactions occurring in the body.

Types of Proteins and Their Functions

What is carnitine needed for?

Carnitine is needed for the transport of fatty acids across the inner mitochondrial membrane for oxidation and for ketone catabolism to produce energy.

Protein Metabolism and Digestion

What is the primary site for protein digestion in the body?

The stomach is the primary site for protein digestion.

Amino Acid Biochemistry and Classification

What are essential amino acids (EAAs)?

Essential amino acids are those that the body cannot create fast enough to meet its demands and must be obtained via diet.

Protein Metabolism and Digestion

What is the urea cycle?

The urea cycle converts toxic ammonia to urea, which is then excreted by the kidneys.

Protein Requirements and Recommendations

Why might advanced trainees need less protein than novices?

Advanced trainees experience less protein breakdown and synthesis, requiring less protein for optimal growth.

Protein Timing and Meal Frequency

Why is fasted training not recommended for muscle growth?

Fasted training increases muscle protein breakdown and limits muscle protein synthesis, hindering muscle growth.

Protein Metabolism and Digestion

What is the role of insulin in protein metabolism?

Insulin generally increases protein synthesis and decreases protein degradation.

Protein Quality and Sources

Why is BCAA supplementation often unnecessary?

BCAAs need to be consumed with other EAAs for effective muscle growth, which can be obtained from high-quality protein sources.

Protein Timing and Meal Frequency

What is the leucine threshold?

The leucine threshold is the minimum amount of leucine required to start the muscle protein synthesis process.

Protein Timing and Meal Frequency

What is the 'anabolic window'?

The anabolic window is the period post-exercise when muscles are more sensitive to amino acids and achieve higher muscle protein synthesis.

Effects of Protein Intake on Fat Mass

How does protein intake affect fat mass?

Protein can help lose fat by promoting satiety, preserving muscle, and increasing energy expenditure.

Protein Quality and Sources

What is the Digestible Indispensable Amino Acid Score (DIAAS)?

DIAAS measures the digestibility and quality of protein sources.

Health Concerns Related to High Protein Intake

Is excessive protein intake unhealthy?

Short-term high-protein diets appear safe, but long-term effects are not thoroughly investigated.

Practical Applications for Protein Intake

What is the general protein intake recommendation for strength trainees?

Strength trainees should consume at least 0.4 g/kg of protein within 2 hours of starting their strength training sessions.

Types of Proteins and Their Functions

What are the key contractile proteins?

<p>Actin, myosin, and titin.</p>

What are the general types of proteins?

<ol class="tight" data-tight="true"><li><p>Contractile - actin, myosin, and titin</p></li><li><p>Fibrous - collagen, elastin, and keratin</p></li><li><p>Hormones</p></li><li><p>Enzymes</p></li><li><p>pH buffers</p></li><li><p>Fluid balancers</p></li></ol><p></p>

What are nitrogen-containing compounds that are not proteins but still play important roles in the body?

<ol class="tight" data-tight="true"><li><p>Glutathione</p></li><li><p>Carnitine</p></li><li><p>Creatine</p></li><li><p>Carnosine</p></li><li><p>Choline</p></li></ol><p></p>

Amino Acid Biochemistry and Classification

Name the nine essential amino acids.

<ol class="tight" data-tight="true"><li><p>Leucine</p></li><li><p>Isoleucine</p></li><li><p>Valine</p></li><li><p>Lysine</p></li><li><p>Tryptophan</p></li><li><p>Threonine</p></li><li><p>Methionine</p></li><li><p>Phenylalanine</p></li><li><p>Histidine</p></li></ol><p></p>

Protein is generally digested in the ________, subsequently absorbed in the _________ and then the resulting __________ are transported in the blood to the _________ for metabolism

<p>Stomach<br>Small intestine<br>Amino acids<br>Liver</p>

Name the six non-essential amino acids.

<ol class="tight" data-tight="true"><li><p>Alanine</p></li><li><p>Aspartic acid</p></li><li><p>Asparagine</p></li><li><p>Glutamic acid</p></li><li><p>Serine</p></li><li><p>Selenocysteine</p></li></ol><p></p>

Name the six conditional essential amino acids.

<ol class="tight" data-tight="true"><li><p>Arginine</p></li><li><p>Cysteine</p></li><li><p>Glycine</p></li><li><p>Glutamine</p></li><li><p>Proline</p></li><li><p>Tyrosine</p></li></ol><p></p>

Before amino acids are taken up by a tissue in the body (e.g., muscle) they first enter an __________ which includes both __________ and __________ amino acids.

<p>Amino acid pool<br>Exogenous<br>Endogenous</p>

When protein is eaten, what is it used for?

<p>50% is extracted by the splanchnic tissues (e.g., gut, liver) prior to entering circulation<br>40% is catabolized<br>10% is used for de novo protein synthesis (anabolism, MPS)</p>

What is the body's protein synthesis machinery?

<p>Ribosomes</p>

How can cortisol levels rise and become high?

<ol class="tight" data-tight="true"><li><p>Excessive training volumes</p></li><li><p>Very low BF levels</p></li><li><p>Physical and/or emotional stress</p></li><li><p>Certain illnesses and infections</p></li></ol><p></p>

Transamination reactions are primarily carried out by the liver enzymes _________ and _________.

<p>Asparate transaminase (AST)<br>Alanine transaminase (ALT)</p>

What are the 2 non-glucogenic amino acids (cannot be used to synthesize glucose)

<p>Lysine and leucine</p>

__________ and _________ are commonly and harmlessly upregulated in strength trainees on high-protein diets in line with the increase in protein metabolism.

<p>Asparate transaminase (AST)<br>Alanine transaminase (ALT)</p>

While amino acids are not preferentially catabolized and used for energy, under what circumstances would amino acids be used for energy?

<ol class="tight" data-tight="true"><li><p>Inadequate amounts of other energy sources in the diet</p></li><li><p>Excess availability of amino acids</p></li></ol><p></p>

Protein can be stored as body fat (synthesized as fatty acids) when there is excess ________ and ________ intakes coupled with adequate ________ intake.

<p>Energy<br>Protein<br>Carbohydrate</p><p></p>

In an energy deficit, protein synthesis rates ________, while protein oxidation rates ________.

<p>Decrease<br>Stay the same</p>

How much muscle one loses in an energy is mostly determined by what three factors?

<ol class="tight" data-tight="true"><li><p>Rate of weight loss</p></li><li><p>Training</p></li><li><p>Genetics</p></li></ol><p></p>

What is the recommended daily protein intake for individuals taking PEDs (notably androgenic anabolic steroids, AAS)?

<p>2.4-3.7 g/kg</p>

What is the recommended daily protein intake for individuals that may benefit from muscle memory?

<p>2.2 g/kg</p>

What is the recommended daily protein intake for obese individuals?

<p>2.3 g/kg of LBM</p>

What does maximal muscle protein synthesis require?

<ol class="tight" data-tight="true"><li><p>Consuming leucine, which optimizes the mTOR signaling, and</p></li><li><p>Consuming enough other amino acids (namely essential amino acids) to actually synthesize new proteins.</p></li></ol><p></p>

Body must _______ the amino acids before they can be _______ and _______ for use.

<p>Digest<br>Absorbed<br>Metabolized</p>

To ensure you are consuming enough leucine and other BCAAs in a day, you should aim to fill at least ___% of your protein requirement in each meal with a high quality protein source (consisting of all EAAs).

<p>50%</p>

Insufficient ________ consumption will limit muscle growth even if total protein intake is adequate.

<p>Leucine</p>

Many plants have a food matrix that negatively affects protein quality, including ________ which make their protein difficult to use for the human body

<p>Anti-nutrients</p><p></p>

BCAA content is _____ lower in plant protein sources compared to animal protein sources.

<p>21%</p>

For leucine, animal protein sources contain _____% compared to _____% for vegan sources.

<p>8-11%<br>6-8%</p>

Even if a vegan's protein composition is optimized, a vegan diet still requires ____ g/kg/d of protein to match the EAAs of an omnivore diet consuming g/kg/d

<p>~2.4<br>1.6</p>

Summing all EAAs, plant protein sources contain ____% fewer EAAs per the same amount of total protein than animal sources.

<p>~16%</p>

The following guidelines should result in a good amino acid profile of a vegan diet:

<p>50% protein from legumes (pea protein, soy products, and lentils)<br>25% protein from seeds (hemp, chia, and sunflower seeds)<br>25% protein from grains (rice and wheat proteins)</p>

If a vegan consumes an ______ blend of ______ protein, they will be able to consume only ____ g/kg of protein per day to hit the leucine and EAA requirements.

<p>80-20<br>Pea-rice<br>2.3</p>

3 ways that protein can help you lose fat:

<ol class="tight" data-tight="true"><li><p>Satiety</p></li><li><p>Anabolism</p></li><li><p>TEF</p></li></ol><p></p>

In bloodwork, strength trainees on high-protein diets may show elevated levels of ______, ______, ______, ______, and ______, and corresponding decreased levels of _______.

<p>Creatinine, creatine kinase, blood urea nitrogen (BUN), aspartate transaminase (AST), and alanine transaminase (ALT)<br>Glomerular filtration rate (eGFR)</p>

How would you verify lack of kidney damage?

<ol class="tight" data-tight="true"><li><p>Check to see if your cystatin-C levels are normal (if high, then your kidneys are compromised)</p></li><li><p>Check to see if your bilirubin levels are normal (if high, then your kidneys are compromised)</p></li></ol><p></p>

Why are cystatin-C levels are better indicator of kidney damage in strength trainees?

<p>Cystatin-C is not affected by muscle mass, physical activity, or age - unlike creatinine.</p>

To maximize protein balance and hitting the leucine threshold, it is advisable to consume at least ___ g/kg protein in each meal with at least half coming from high quality protein sources.

<p>0.3</p>

Post-workout, the anabolic ceiling increases, especially after high-volume full-body training: maximizing post-workout protein synthesis generally requires around ___ g or ___ g/kg of high-quality protein.

<p>40 g<br>0.5 g/kg</p>

To stimulate maximal muscle growth with 3 or even just 2 meals a day, the following 2 conditions should be met:

<ol class="tight" data-tight="true"><li><p>Consuming mixed meals of mostly whole foods (e.g., not just whey protein); and</p></li><li><p>Synchronize your protein intake with the body’s capacity to increase MPS (consume more protein post-workout, pre-bed, and after long fasts)</p></li></ol><p></p>

The body can most likely use, for example, ___ g/kg protein post-workout and g/kg protein in 2 other meals, amounting to ___ g/kg effective protein usage with just 3 meals a day.

<p>0.6<br>0.5<br>1.6</p>

How many meals per day are recommended for optimal body recomposition?

<p>3-5</p>

During fasted exercise MPB rates increase while MPS rates decrease due to the following reasons:

<ol class="tight" data-tight="true"><li><p>Exercise results in muscle damage and MPB.</p></li><li><p>Amino acids may be used for fuel/energy (oxidation), form glucose (gluconeogenesis) for glycogen resynthesis, or to maintain acid base regulation.</p></li><li><p>Muscle anabolic signaling decreases.</p></li></ol><p></p>

Why does intaking protein decrease MPB rates?

<p>It is insulinogenic. Insulin, not protein itself, suppresses MPB.</p>

How much protein and carbohydrate should a strength trainee consume within 2 hours before their workout?

<p>0.4 g/kg of protein; 15 g of carbohydrates</p>

How long is the anabolic window for novice/beginner trainees?

<p>Several days; therefore, precise protein timing is not necessary.</p>

When should intermediate/advanced trainees consume a disproportionate amount of their daily protein requirement?

<p>Between workout and bed - advisable to have at least 2 meals in this timeframe. If you can only eat one meal between your workout and bed, consume the second larger meal for breakfast the next morning.</p>

Why might it be beneficial to consume a disproportionate amount of your daily protein pre-bed?

<p>When you are sleeping, your body is recovering which includes producing most of its GH and testosterone. Also by consuming protein pre-bed, you maximize MPS and improve whole-body protein balance throughout the time you are sleeping.</p>

The anabolic window can typically last up to ____ hours but quickly decreases with training experience to where it peaks within ____ hours.

<p>72<br>24</p>

Strategies to stimulate maximal protein balance and muscle growth:

<ol class="tight" data-tight="true"><li><p>Surround workouts with 2 meals no greater than 5 hours apart.</p></li><li><p>These 2 meals combined should contain at least 0.8 g/kg of protein.</p></li><li><p>In the period between your workout and bed, consume at least 0.9 g/kg of protein (approx. half of your daily requirement).</p></li><li><p>Consume more protein in the last meal of the day (pre-bed) especially if you have a long fast afterwards.</p></li></ol><p></p>

The muscle-full ceiling goes from roughly __ to __ g of protein in the anabolic window, but there are sharp diminishing returns.

<p>20; 40</p>

Meals outside the anabolic window should only need to contain ____ g/kg of protein.

<p>0.3-0.4</p>

Study Smarter, Not Harder
Study Smarter, Not Harder