1.

3 Muscular hypertrophy

 Muscle fiber number is dependent upon genetic factors and do not
increase in response to prolonged resistance exercise training

Muscle fiber size can be increased following resistance exercise training,

although the magnitude is highly variable

Muscle hypertrophy: MPS > MPB + satellite cell addition to muscle fibers

Fasting and feeding

Fasted state MPB > MPS

Feeding induce changes in MPS 3-5 x greater than in MPB that last for 2-3h

 Physical inactivity and exercise

Inactivity MPS; induce a anabolic resistance

Resistance Ex MPS up to 48h, even in a fasted state

Resistance Ex, if in the fasted state, MPB

Exercise + Diet

Resistance Ex amplifies the inherent feeding response, which is

actually quite transient, until at 24 h post-exercise



 Timing of protein intake

> MPS 3h than 5h after Ex (Moore 09)

> 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 with 1, 2 or 3h after Exerc (Rasmussen 00, Witard 09)

> MPS (Tipton 01) or = MPS (Tipton 07, Wycherley 10) prior than after Ex

=MPS before or throughout Ex (Weisgarber 12)


During resistance Ex

Resistance training sessions >2h of exhaustive, continuous work
815 g protein

+ 3060 g CHO per hour of training (Kerksick 08)

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??

= MPS whey and soy (Candow 06)

Dairy proteins (++ whey) provide a superior anabolic response

 Whey

Rapid appearance of AA into blood

- Acid soluble and cause rapid, large, transient hyperaminoacidemia (Pennings 11)

- Casein clot in stomach absorption, moderate sustained hyperaminoacidemia (Burd 12, Pennings 11)

High leucine and EAA content

- + 20% than casein and + 76 % of leucine than soy (Tang 09, Pennings 11)

- Leucine is a key regulator of translation initiation of MPS (Churchward-venne 12)

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

Alone insufficient to fully stimulate MPS (Churchward-venne 12)

Do not further MPS when ample protein ingested

Leucine can [isoleucine] and [valine], lowering MPS (Verhoeven 09)

 Amount of protein

1st in a non fasted-state, 3h after a high-protein breakfast (0.54g/kg)

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)

Distribution of protein intake

Whole body protein synthesis > 4 and 8 than 2 meals (20g) (Moore 12)

Whey vs casein in 'pulse' (8/80/4/8%) or 'spread' pattern (25/25/25/25%) in a 6w

ER. No significant changes in BC, but casein better protein balance (Adechian 12)


 324 Canadian athletes, Pro intakes 1.9 g/kg/d

3 meals/snacks per day with at least 20 g

Protein intakes of 68 g in the evening snack

 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

High-intensity (70-80% 1 RM), moderate-volume (69 sets per muscle group)

reduce glycogen stores by roughly 36-39% (Robergs 91)

Excess of Protein

Kidney stones

Renal failure

 Renal function

High intakes of protein by patients with renal disease contribute to the

deterioration of kidney 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

THUS, the potential negative effect of protein on calcium balance is a function of

the overall dietary acidbase balance (protein/potassium balance)

 Kidney stones

Increase in dietary animal protein resulted in an elevation of urinary calcium and

oxalate, only significantly in the idiopathic calcium stone formers

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)

Is the association casual? What is the mechanism? Reduction of blood pressure?

Increased renal excretion of sodium

L-arginine and cysteine
nitric oxide metabolism

homocysteine-lowering effect of dietary protein






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

Enriquecido em clcio 365mg

Por iogurte Protena Aucares
Eng (kcal) Gordura (g) HC (g) Fibra (g)
(g) (g)

Iogurtes slidos de aroma magros 51 5 0 7 6 0

Iogurtes Lquidos magros 67 5 0 10 10 1

Iogurtes Slidos de Pedaos
Magro
72 6 0 11 10 1

Iogurtes naturais 85 5 2 11 6 0

Iogurtes de Soja 95 4 2 14 12 2

Iogurtes slidos de aroma 103 4 2 16 15 0

Iogurtes infantis
123 4 4 18 16 0

Iogurtes Pedaos 128 5 3 21 19 0

Iogurtes Lquidos 136 5 3 23 21 0

Iogurtes Cremosos
152 5 6 19 18 0

 Alimento Poro Qt (g) Kcal Prot. HC Gord. Kcal Prot. HC Gord. Fibra

Grego Ligeiro Embalagem

59 6 4,2 2 0,1
Milbona LIDL 1L

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

Danio 150 150g 117 10 13 2,8 78 6,7 8,7 1,9

Fage 0% 170 170g 96,9 17,5 6,8 0 57 10,3 4 0 0

Fage Classic 170 170g 163 15,3 6,5 8,5 96 9 3,8 5 0

 Protena Gordura HC Sal Clcio

VE (kcal)
Poro (g) (g) (g) (g) (g)
Queijo Curado 25g 88 6,1 6,9 0,3 0,32 198

Queijo curado Light 20-25g 54 6,3 3,1 0,2 0,27 186

Queijo Flamengo 18-22g 71 4,7 5,0 0,2 0,33 155

Queijos

Queijo Flamengo Light 20-22g 54 5,5 3,5 0,2 0,28 190

Queijo amanteigado 30g 106 5,7 9,3 0,0 197

Queijo fundido 16- 35g 68 2,1 5,9 1,6 0,41 79

Queijo fundido light 17,5- 30g 39 3,0 2,6 0,9 0,36 106

Queijo Fresco 50-80g 103 7,8 6,9 2,4 0,47 206

Queijo
Fresco

Queijo Fresco Light 62,5- 80g 51 8,2 0,9 2,5 0,44 239
Requei-

Requeijo 170-200g 325 20,7 22,1 8,2 737

jo

Requeijo Light 170g 250 26,9 11,6 9,4 787

 Alimento Poro Qt (g) Kcal Prot. HC Gord. Kcal Prot. HC Gord.

500g
Quark 50 8,9 3,7 0,1
embalagem

Flamengo Terra Nostra Fatia = 20g 20 47 5,6 0,2 2,6 233 28 1 13

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

Mini BabyBel Light Queijinho= 20g 20 42 5 0 2,4 208 25 0.2 12

Philadelphia Light 30g 30 46 2,5 1,1 3,5 154 8,3 3,7 11,5

Fiambre Peru 1 fatia 10g 10 2 0,15 0,15 100 20 1,5 1,5

 1 Ovo (peso edvel)

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