RUNNING HEAD: PROTEINS

BALA NIKLESH REDDY POTHIREDDY Chapter 5 Take-home Quiz TEXAS A & M UNIVERSITY- KINGSVILLE

EDKN 5322 DR. RYAN FIDDLER 10/20/2013

PROTEINS 1. How do plant and animal proteins differ in qualityand how can vegetarians or vegans ensure that they are consuming all of the indispensable amino acids in their diet? Proteins are found both in plants and in animal foods although they differ in quality that is the amount and type of amino acid. Humans must obtain through diet all of the indispensable amino acids. These are found in lower concentration in plant proteins than in animal proteins. Animal proteins are considered as complete proteins because they contain all the indispensable amino acids in proper amounts and proportions to each other to prevent amino acid deficiencies and to support growth. Plant proteins may lack one or more of the indispensable amino acids or the proper concentrations and are termed incomplete proteins. Vegetarians or vegans ensure by a concept called complementary proteins that is combining two incomplete proteins. It is possible to pair proteins with each other and

bring the total concentration of all the indispensable amino acids to adequate level. When consumed during the same day the complementary proteins can be nutritionally equal to the complete protein.

2. Under what conditions are nitrogen and protein balance positive or negative? Under normal conditions most adults are in nitrogen and protein balance is equal. In growth state, the body is in positive nitrogen and positive net protein balance. Adult growth states include pregnancy and substantial increase in skeletal muscle mass. Athletes who are trying to increase skeletal muscle size must be in positive nitrogen

PROTEINS balance. To achieve positive nitrogen balance, both energy and protein intake must be sufficient. As athletes train and work harder toward their goal of increasing muscle size, there will be periods of protein imbalance. Resistance training results in muscle protein breakdown at the time of exercise, but during recovery, rest and food intake stimulates muscle protein synthesis and results in positive net protein balance. Negative nitrogen and protein balance occurs usually during starvation and semistarvation states. Example is an athlete with an eating disorder anorexia nervosa, would

likely to be in negative nitrogen balance and negative protein balance. Disease states such as fast growing cancers and starvation due to famine are other conditions that can result in negative nitrogen and negative net protein balance.

3. How would you describe to a novice strength athlete the various factors that influence skeletal muscle protein synthesis? Skeletal muscle protein synthesis is influenced by many factors one among them is the genetic potential for cellular protein synthesis. The synthesis of the skeletal muscle is strongly influenced by exercise during strength training. The mechanical force that is developed by the muscle during strength training stimulates both protein synthesis and protein breakdown. Protein synthesis is stimulated because one of the adaptations of skeletal muscle in response to strength training over time is hypertrophy, an increase in the amount of muscle tissue.

PROTEINS Feeding also promotes an anabolic state in the muscle, particularly if the meal contains adequate amino acids and is consumed immediately or within 2-3 hours after the exercise. Therefore, timing of the intake also plays a major role in the process of increasing skeletal muscle mass. Although genetics, resistance exercise, nutrients and hormones are major factors, there are many other factors that influence protein synthesis including injury and disease.

4. What is the rationale for consuming protein and CHO after exercise? Carbohydrates especially high-glycemic carbohydrates, consumed immediately after the exercise are beneficial because they help restore muscle glycogen. The carbohydrates stimulate the release of insulin, its role is the uptake of cellular glucose and it also increases amino acid uptake into muscle and inhibits the promotion of muscle degradation. The important point is to provide the body with the nutrients it needs immediately after the exercise to begin the resynthesis of the tissue that has been catabolized during exercise. In this way consumption of proteins and carbohydrates is beneficial after the exercise. 5. Determine an appropriate amount of protein for the athletes listed below. Assume that energy intake is adequate. Calculations are needed to translate the g/kg recommendation to total g of protein, using a body weight provided.

PROTEINS Protein recommended (daily grams/kg) Protein needed (daily grams) Sedentary adult Recreational athlete playing volleyball three times per week (body weight, 69 kg) Bodybuilder who is training to increase skeletal muscle mass (body weight, 98 kg) 10 km runner maintaining body composition (body weight, 51 kg) Ironman distance triathlete in a high-volume training period (body weight, 76 kg) 1.2-2.0g/kg 91.2-152 g/day 1.2-1.4g/kg 61.2-71.4g/day 1.2-1.7g/kg 1.5-2.0 g/kg 0.8 grams/kg 1.0 g/kg 69 grams/day

117.6-166.6 g/day 147-196 g/day