3 Muscular hypertrophy
Muscle fiber number is dependent upon genetic factors and do not
increase in response to prolonged resistance exercise training
Muscle hypertrophy: MPS > MPB + satellite cell addition to muscle fibers
Fasting and feeding
Feeding induce changes in MPS 3-5 x greater than in MPB that last for 2-3h
Physical inactivity and exercise
Exercise + Diet
Timing of protein intake
> MPS immediately after than 2h (Esmarck 01) and 3h Levenhagen 05) after Ex
Pre/post-Ex vs morning/evening MPS (Cribb 06) or = MPS (Hoffman 09) or MPS (Burk 12)
> MPS (Tipton 01) or = MPS (Tipton 07, Wycherley 10) prior than after Ex
During resistance Ex
Type of protein
> MPS with 500mL low fat milk than soy (Hartman 07, Wilkinson 07)
> MPS with whey than casein (Tang 09, Burd 12) or soy (Tang 09)
> MPS with whey than casein and casein hydrolysate (Pennings 11)
= MPS whey and casein (Tipton 04, Reitelseder 11); whey > MPS casein < MPB??
Whey
- Casein clot in stomach absorption, moderate sustained hyperaminoacidemia (Burd 12, Pennings 11)
Skimmed milk significantly faster (25min) peak [leucine] than all other liquids (50min)
and solid (100min) foods (soy beverage, beef steak, egg and liquid meal supplement)
~ 3-4 g of leucine per serving maximize MPS
All milk studies LBM and strength without reaching this dose
Leucine
Amount of protein
Amount of protein in older adults
40 g whey (Yang 12) or soy protein (Yang 12) > MPS than 20g
2 x 40g (every 6h)
4 x 20g (every 3h)
8 x 10g (every 1.5h)
Whole body protein synthesis > 4 and 8 than 2 meals (20g) (Moore 12)
ER. No significant changes in BC, but casein better protein balance (Adechian 12)
324 Canadian athletes, Pro intakes 1.9 g/kg/d
Overnight MPS rates are quite low (Beelen 08)
Ex Res (20h) + 20g Pro + 60g CHO (21h) + 40g Pro 30min before 22%MPS
+ CHO?
Increasing insulin to postprandial levels (30 mU/L) halved MPB without further
inhibition at higher insulin doses (Greenhaff 08).
No further increases in the MPS rate above 5 mU/L insulin. (Greenhaff 08)
4 studies adding CHO to sufficient protein does (20-25 g Pro) had no additive
effect on MPS/B, despite increasing insulin
36g Pro milk same increase in insulinemia and MPB (Staples 2011)
Valid reason: maximization of glycogen restoration with short recovery
Excess of Protein
Kidney stones
Renal failure
Renal function
Protein restriction is justifiable and prudent only in subjects who are likely to
develop kidney failure owing to diabetes, hypertension, or polycystic kidney
disease
Bone health
Increased resorption of bone with increased protein intake to buffer the acid load
BUT, protein seems to have direct anabolic effects on the bone matrix
Kidney stones
To minimize the risk in patients at risk, the diet should not provide excessive
amounts (i.e. less than 1.4 g/kg/d), preferably from vegetable sources.
Cardiovascular disease
Moderate inverse correlation between protein and ischaemic heart disease (NHS)
Poro: Leite Leite Leite Bebida Bebidas Bebidas Bebidas de
gordo meio- Magro de Soja de Aveia de Arroz Amndoa
250 ml
gordo
Energia 160 116 85 105 129 140 60
(Kcal)
Protena (g) 8 8 7 8 2 1 1
Gordura (g) 9 4 0 5 4 3 3
Hidratos de 12 12 12
Carbono 7 21 28 8
Total (g)
Hidratos de 12 12 12
Carbono 7 13 12 8
Acar (g)
Clcio (mg) 300 300 305 300 300 300 300
Por iogurte Protena Aucares
Eng (kcal) Gordura (g) HC (g) Fibra (g)
(g) (g)
Iogurtes naturais 85 5 2 11 6 0
Iogurtes de Soja 95 4 2 14 12 2
Iogurtes Cremosos
152 5 6 19 18 0
Alimento Poro Qt (g) Kcal Prot. HC Gord. Kcal Prot. HC Gord. Fibra
Grego Magro Nestl 120 120g 64 6,5 8,2 0,5 53,3 5,4 6,8 0,4
Grego Ligeiro Nestl 125 125g 146 5,8 22,1 3,8 116,8 4,6 17,7 3,0
Embalagem
Grego Pingo Doce 106 3,2 4,3 8,4
500ml
Queijo fundido light 17,5- 30g 39 3,0 2,6 0,9 0,36 106
Queijo Fresco Light 62,5- 80g 51 8,2 0,9 2,5 0,44 239
Requei-
Alimento Poro Qt (g) Kcal Prot. HC Gord. Kcal Prot. HC Gord.
500g
Quark 50 8,9 3,7 0,1
embalagem
Queijo Fresco
Alto teor Clcio 1 peq. 62,5 49 7,8 3 0,2 78 13 5 0,3
(294mg clcio/poro)
Vaca que Ri Light Tringulo = 17,5 17,5 16 1,9 1 1,6 223 10,8 5,7 9,1
Philadelphia Light 30g 30 46 2,5 1,1 3,5 154 8,3 3,7 11,5
c.
Peso Energia Protena Gordura AGS AGMI AGPI Colesterol
linoleico
(g) (kcal) (g) (g) (g) (g) (g) (mg)
(g)
Ovo (de galinha) inteiro cru 48,4 72,2 6,3 5,2 1,3 1,9 1,0 0,9 198
Ovo (de galinha) clara crua 33,0 15,4 3,6 0,1 0,0 0,0 0,0 0,0 0,0
Ovo (de galinha) gema crua 15,4 52,8 2,5 4,8 1,3 1,8 0,7 0,6 198