protein

•  Protein provides structure to all cells in the body 
• Many proteins are enzymes that increase the rate of metabolic reactions
• Amino acids have central roles in the metabolism of many  organs and tissues 
• Amino acids are precursors for the synthesis of body protein 
• Amino acids are precursors and regulators of the synthesis of neurotransmitters, hormones, DNA and RNA
• the estimated daily protein needs is 0.8 G/KG/D
• Equal protein balance is when protein in is = to protein out 
• positive protein balance is when protein in exceeds protein out 
• negative protein balance is when protein out exceeds protein in 
• An exercised contracted muscle will make better use of the ammino acids/protein meaning they are more receptive to the arriving ammino acids 
• Protein synthesis are greater in a fed state and less in a fasted state
• • Myofibrillar is the protein that drives contraction and relaxation - mainly the accumulation of my fibular proteins is the sports like body building 
• Mitochondrial proteins is the building blocks for ATP generation - mainly the accumulation of mitochondrial proteins is in endurance sports 
• Sarcoplasmic proteins represent 20 to 40% of the total muscle proteins - responds to all exercises 
• • The different protein pools respond different to different types of exercise contractions
• Whys it optimal for athletes to have an increased daily average of protein?

  • Repair and remodel damaged proteins 
  • Optimal function of metabolic pathways using Amino acids 
  • Support lean tissue maintenance
  • Support optimal function of immune system
• Ingestion of 30g protein is sufficient to maximise Muscle protein synthesis rates during recovery from a single bout of endurance exercise 
• Resistance exercise increases the synthesis of force producing proteins 
• Endurance exercise increases the synthesis of energy producing proteins
• In resistance training men, 2 g/kg/d protein is enough to get maximised effects
• 1.6 g/kg/d around 2 to 2.5 x the RDA of protein is recommended for athlete population 
• Whey protein is the best as it has the most total essential ammino acids 
• Leucine is an essential amino acid 
• Slow releasing protein (casein) may be helpful for body builders as when your sleeping your body can still have protein synthesis 
• The more lean muscle mass you have the more fuel your able to burn thus making it easier it is to burn fat 
• An energy deficit has negative effects on protein synthesis compared to energy balance
• slow weight loss is more beneficial