LIFESCI 4W03 Lecture Notes - Lecture 1: Whey Protein, Casein, High Intensity Training
8 Nov 2016
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Muscle protein growth - is regulated by protein synthesis and protein breakdown. Research found that increasing protein after workouts could increase muscle size and growth. Whey is the most popular type of protein; found in milk. 2 types: whey protein concentrated (25-89% of protein) and whey protein isolated (about 90%) Casein -> 80% of all muscle protein. Soy protein - good alternative to milk proteins. Muscle protein synthesis increases 1 hr after resistance training if there is a substantial amount of protein present in the system. Dosage -> daily: 0. 8g/kg/day; build muscle: 1. 2-2. 5 g/kg/day. Possible side effects -> weight gain; proteinuria; kidney problems, lactose sensitivity. Made up of 3 essential amino acids: isoleucine (induces glucose uptake and increases energy), leucine (muscle tissue signalling effect,muscle protein synthesis), and valine. Muscles are made to break down these amino acids and use them for energy. Dosage -> 10-20g combined (if there is enough protein in your diet then supplementation is not needed)
