WEEK 12

• the size of the human muscle is dictated by changes in rates of muscle protein synthesis and muscle protein breakdown • when protein is consumed, transient increase in muscle protein synthesis • in the rested, fasted state rates of protein break down exceed those of synthesis • is it the relative contribution of these fed and fasted periods that dictate muscles overtime

• the effect of training age on muscle protein synthesis is important • after just 8 weeks=0.153 years attenuation of duration of muscle protein synthesis

• differential skeletal muscle adaptations are induced by resistance training when compared to endurance training • after just 10 weeks resistance training, performing a single bout of resistance training causes myofribrillar protein synthesis but not mitochondrial • before training, both showed significant production in protein synthesis

• trained athletes have reduced muscle protein synthesis responses, may be important to place greater focus on the post exercise period • brut et al found greater protein synthesis with longer time under tension compared to equal volume matched training • likely due to greater muscle activity and the greater motor unit recruitment as greater fatigue is accumulated

1) contractile failure= significant muscle fatigue and motor unit activation 2) proposed that the manipulation of resistance training variables mean a lot less for muscular hypertrophy than simply exerting a high level of effort and reaching contractile failure. 3) when considering muscle hypertrophy not only should volume load and frequency be considered, but so should effort and proximity to contractile failure

1) regulation 2) structure of the muscles 3) signalling- to other cells 4) movement- contractile enzymes of the body 5) catalysis- help enzymes break down 6) transport.

1) glutamine 2) glycine 3) alanine

1) lysine 2) leucine 3) valine

1) protein is not considered a primary source 2) during times of fasting, low energy stores can be used 3) proteins in our body are in a continual state of turnover, new proteins are being made via protein synthesis 4) old ones are broken down into amino acid protein degradation 5) protein turnover requires energy (20% daily basal energy expenditure)

1) protein is digested into polypeptides 2) then they are made into seperate amino acids 3) amino acids that are into blood and pass into a ‘free’ pool 4) manufactured into necessary proteins

an average daily intake level sufficient to meet the nutrient requirements of nearly all 97-98% healthy individuals

1) increased protein synthesis of new proteins 2) rebuilding and remodelling proteins damaged by exercise 3) replacement of proteins broken down and oxidised for energy

• a dose of 0.4 grams.kg will help optimally stimulate the muscle protein synthesis • it is unlikely that larger amounts will add any benefit to muscle protein synthesis • likely that protein beyond the rate at which it can be used for muscle protein synthesis will likely be used in uragenesis

1) resistance training increases muscle protein synthesis for around 48 hours and muscle protein breakdown for around 24 hours. 2) increases the sensitivity of muscles to amino acedia 3) consuming protein in closer proximity to resistance training positively increases hypertrophy 4) total protein was the strongest predictor of muscle hypertrophy and timing did not influence outcomes.

1) appears optimal to ingest protein close to training, results may not be as drastic as believed 2) moderate doses of protein at semi regular intervals may provide benefits for muscle protein synthesis and recovery 3) consuming larger doses of slow releasing proteins before bed can increase muscle strength adaptations

• concentrate= contains fat and lactose • isolate= processed to remove non protein components • hydrolysate= processed to change the chemical bonds and promotes absorption

1) increased protein synthesis post exercise from milk and beef 2) milk ingestion induces greater early myofribrillar protein synthetic responses

• BCAA are regularly consumed in an attempt to enhance muscle protein synthesis • to optimise muscle protein synthesis, protein ingestion contains high leucine, rapidly digested -

• when insulin is infused into the body at rest, muscle protein synthesis is increased • when insulin is infused along with protein there is an increase in muscle protein synthesis and slight attenuation of muscle protein break down • however, when adequate protein is consumed with carbohydrate following resistance training, there is no additional enhancements in muscle protein synthesis.