Protein & Fat

side chain

difference in each amino acid

number of dispensable

11 amino acids

number of indispensable

9

dispensable

body can produce

indispensable

body cannot produce

DIAAS

more accurate score, can be above 1, accounts for digestablility and amino acid content

PDCAAS

highest score is 1, does not account for amino acids lost during digestion

complimentary proteins

combining 2 protein sources to make a more complete protein profile

dipeptide

2 amino acids

tripeptide

3 amino acids

polypeptide

4+ amino acids

primary structure

sequence of amino acids

secondary structure

impacts shape, coils

tertiary structure

intractions between farther apart amino acids, 3D shape

quaternary structure

multiple polypeptides, functional level

digestion in stomach

HCL and prepsin break down large protein molecules

small intestine digestion

proteases and peptidases break proteins into small peptides and individual amino acids

how amino acids get to the blood

portal vein

site for protein metabolism

liver

anabolism

building complex proteins, growth and repair

catabolism

breakdown of complex proteins, starvation, intense exercise

branch amino acids

resistant to digestion, absorbed into blood quickly

amino acid pool

amino acids present in body’s tissues

nitrogen balance

total nitrogen intake - total nitrogen loss

positive nitrogen balance

needed for hypertrophy

net protein balance

muscle protein synthesis - muscle protein breakdown

plays a role in stimulate MPS

leucine

AMDR for protein

10-35% daily kcal

1 gram protein

4 kcal

RDA for protein

0.8g/kg

athlete recommendation for protein

1.2-2.0 g/kg

recreational athlete

0.8-1.0 g/kg

mid distance runner

1.2-1.5 g/kg

active muscle building phase

2.0 g/kg

muscle maintenance phase

1.5 g/kg

active individuals

1.4-2.0 g/kg

endurance athletes

1.0-1.6 g/kg

strength/power

1.6-2.0 g/kg

intermittent sports

1.4-1.7 g/kg

byproduct of amino acid metabolism

ammonia

2 hours post training

0.25- 0.3 g/kg

anabolic window

2 hours post exercise

key amino acid for MPS

leucine

high quality protein

aminal sources

whey protein

complete protein from milk, quickly digested

casein protein

complete protein from milk, slowly digested

soy protein

complete protein from soybeans

protein consumption before sleep

30-40 grams

recommended before bed

slowly digested proteins

9 kcal

1 gram fat

adipose tissue

fat stores in the body

nutrient absportion of

A,D,E,K and phytochemicals

triglyceride

3 fatty acids and a glycerol

saturated fat

no double bonds between carbon

unsaturated fat

one or more double bonds between carbons

cis double bond

H groups on same side

trans double bond

H groups on opposite side of double bond

linoleic/omega-6

veg oil and animal fats

alpha-linolenic/omega-3

fatty fish, seeds, leafy greens, seed oils

lipoproteins

transport fat

lipoprotein lipase

responsible for breaking down triglycerides

gastic lipase

stomach digestion

bile and pancreatic lipase

small intestine digestion

esterification

how fatty acids are taken up by cells

insulin

driver for LPL and TG storage

RER for fat

0.7

AMDR for fat

20-35%

athlete fat recommendation

1-2g/kg

chronic fat restriction

<20% of intake

high fat, low carb diet

muscle loss and inability to maintain high intensity

low card high fat

enhance fat oxidation, does not enhance performance

saturated fats

animal fats and tropical oils

monounsaturated fats

olive oil, avocado, nuts, seeds, heart healthy

polyunsaturated fats

omega-3 (ALA &DHA), omega-6 (LA &AA) heart healthy, anti-inflammitory

hydrogenation

liquid to solid to increase shelf life

saturated fat recommendation

<6-10% daily cal