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Nutr 512- Nutrition For Athletes > Exam 3 Vitamins > Flashcards

Exam 3 Vitamins Flashcards

1
Q

Vitamin B12 function

A

cell division, RBC

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2
Q

Vitamin B12 deficiency

A

fatigue, megaloblastic anemia, pernicious anemia- lack of Intrinsic factor

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3
Q

Vitamin B12 sources

A

animal products (MFP, egg, milk

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4
Q

Vitamin C: ascorbic acid funciton

A

function: antioxidant, collagen synthesis

Antioxidant
• Reducing agent
• Reverse oxidation by donating electrons and hydrogen ions
decrease free radicals and reactive oxygen species (oxygen
components that are highly oxidative, i.e. OH., O2-, H2O2, HO2.)
• I.e. attack lipids and protein in membranes such as oxidizing LDL
2. Collagen synthesis
• Hydroxylation reactions of proline and lysine are necessary for
collagen formation

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5
Q

Vitamin C: ascorbic acid deficiency

A

Deficiency: scurvy (bleeding gums)

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6
Q

Vitamin C: ascorbic acid sources

A

Sources: citrus, pepper, green leafy, veggies, potatoes

papaya, oranges, orange juice, cantaloupe, cauliflower,
broccoli, brussel sprouts, green peppers, grapefruit,
grapefruit juice, kale, lemons, strawberries

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7
Q

Vitamin C name

A

Vitamin C: ascorbic acid

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8
Q

VB1 (thiamin)
Function

A

Function: energy production

  1. Energy Transformation
    • TDP (TPP) functions as coenzyme in catalyzing decarboxylation of
    pyruvate and α-ketoglutarate
    • pyruvate to acetyl CoA (pyruvate dehydrogenase complex)
    • α-ketoglutarate to succinyl CoA
    • Both of these reactions are important for release of energy from
    food in formation of ATP
  2. NADPH and pentose
    • TDP needed for transketolase reaction which forms pentoses
    • Pentoses used in synthesis of nucleic acids for RNA/DNA
  3. Nerve Conduction
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9
Q

VB1 (thiamin) deficiency

A

Def: beriberi )weakness, wasting)
Sources: pork, grains, enriched grains
Ribo, folate enriched grains have to be added mineral: iron

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10
Q

VB1 (thiamin) sources

A

Sources: pork, grains, enriched grains
Ribo, folate enriched grains have to be added mineral: iron

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11
Q

Folic acid (folate) function

A

function: cell division, RBCs

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12
Q

Folic acid (folate) deficiency

A

megaloblastic anemia (fatigue)

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13
Q

Folic acid (folate) sources

A

green leafy veggies, citrus, enriched grains, beans

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14
Q

Pantothenic acid function

A

energy production

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15
Q

Pantothenic acid deficiency

A

burning feet, fatigue, spasms

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16
Q

Pantothenic acid sources

A

everywhere: meat, fish, poultry, legumes, grains, veggies

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17
Q

Pantothenic acid part of what molecule

A

acetyl CoA, center of all metabolism, Krebs cycle, CoA

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18
Q

VB2 Riboflavin is the coenzyme form of?

A

Coenzyme form is Flavin adenine dinucleotide (FADH2) (start electron transport chain to make ATP)

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19
Q

VB2 Riboflavin function

A

Function: energy production

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20
Q

VB2 Riboflavin deficiency

A

Def: oral lesions

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21
Q

VB2 Riboflavin sources

A

Sources: meat, fish, poultry, dairy, grains, enriched grains

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22
Q

Niacin: NADH, NAD function

A

Function: energy production

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23
Q

Niacin: NADH, NAD deficiency

A

Deficiency: pellagra (4Ds- diarrhea, dermatitis, dementia, death)

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24
Q

Niacin: NADH, NAD sources

A

Sources: meat, fish, poultry, grains, enriched grains, conversion from tryptophan

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25
Q

Biotin fucntion

A

funccton : fat synthesis

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26
Q

biotin deficiency

A

def: egg white injury, (fatigue, weakness). avidin protein binds to biotin

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27
Q

biotin sources

A

sources: egg yolk, meat, fish, poultry, legumes, bananas

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28
Q

Vitamin B6

A

VB6: pyridoxine

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29
Q

VB6: pyridoxine function

A

Function: amino acid metabolism, heme synthesis

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30
Q

VB6: pyridoxine deficiency

A

Deficiency: nervous disorders, dermatitis, hypochromic microcytic anemia

31
Q

VB6: pyridoxine sources

A

Sources: meat, fish, poultry, legumes, banamas

32
Q

the boxer rocky had which deficiency?

A

biotin

33
Q

enriched grains: list the 3 vitamins

A

thiamine, riboflavin, folate

34
Q

enriched grains: list the 1 mineral

A

iron

35
Q

Vitamin A (retinol) function

A

function: vision, growth

36
Q
A
37
Q
A

retinol

38
Q

Vitamin A (retinol) sources

A

sources: fortified dairy, beta-carotene (dark orange/green/fruits/veg)

39
Q

Vitamin D function

A

calcium metabolism

40
Q

Vitamin D deficiency

A

weak bones, rickets

41
Q

Vitamin D sources

A

animals, fortified dairy, conversion of cholesterol by help of sun

42
Q

vitamin E name

A

alpha tocopherol

43
Q

vitamin E alpha tocopherol function

A

antioxidants

44
Q

vitamin E alpha tocopherol deficiency

A

weak RBS (hemolysis, not good at transport iron to tissues), risk of heart disease/cancer

45
Q

vitamin E alpha tocopherol sources

A

vegetable oils

46
Q

vitamin K function

A

blood clotting, bone formation (osteocalcin,_

47
Q

vitamin K deficiency

A

hemorrhage, weak bones

48
Q

vitamin K sources

A

green, leafy veggies, bacteria in colon

49
Q

which two are produced by bacteria in colon

A

biotin and vitamin K

50
Q

is vitamin supplementation important for athletes?

A

no, most studies of well controlled say supplements do not improve performance

51
Q

which source is the best?

A

food, bc can miss out on other vitamins that food can provide

52
Q

which vitamin is the supplemental form is better absorbed

A

folate

53
Q

T/F
1,200 calories of food is enough to provide all vitamins and minerals and meet RDA

A

False

54
Q

when might vitamin supplements be useful for athletes?

A
  • poor diet
  • pregnancy
  • alcoholism
  • disease/conditions
  • vegan
55
Q

alcoholism affect which vitamins

A

Vitamin A and thiamin

56
Q

T/F
folate supplementation improved performance in children of a developing country.

A

True

57
Q

list the vitamins that have no known performance effect unless person is deficient

A
  • vitamin A: limited studies, no effect (also see b-carotene)
  • Vitamin K: none known
  • B12: injections even fail to improve performance
  • note: studies of multivitamin also fail to demonstrate improved performance
58
Q

vitamin K that have no known performance effect unless person is deficient. Why?

A
  • Vitamin K: none known
59
Q

vitamins B12 that have no known performance effect unless person is deficient. why?

A
  • B12: injections even fail to improve performance
60
Q

vitamins that have no known performance effect unless person is deficient

A
  • note: studies of multivitamin also fail to demonstrate improved performance
61
Q

list the vitamins that have unlikely effect on performance unless person is deficient

A
  • vitamin B1: huge doses (900 mg/d) only may improve physiological variables. Increased anaerobic threshold, decreased lactate, decreased heart rate
  • vitamin B6: high doses may improve CHO use and decrease FFA, may actually be negative
  • pantothenate: huge doses may decrease lactate but no increase observed with performance
  • note: studies of multivitamins also fail to demonstrate improved performance
62
Q

vitamin B1 that have unlikely effect on performance unless person is deficient. Why?

A

vitamin B1: huge doses (900 mg/d) only may improve physiological variables. Increased anaerobic threshold, decreased lactate, decreased heart rate

63
Q

vitamin B6 that have unlikely effect on performance unless person is deficient. Why?

A
  • vitamin B6: high doses may improve CHO use and decrease FFA, may actually be negative
64
Q

vitamin pantothenate that have unlikely effect on performance unless person is deficient. Why?

A
  • pantothenate: huge doses may decrease lactate but no increase observed with performance
65
Q

what should you note about vitamins that have unlikely effect on performance unless person is deficient

A
  • note: studies of multivitamins also fail to demonstrate improved performance
66
Q

vitamin that may affect performance or nutrition status of exercisers

A
  • riboflavin (b2): no evidence as ergogenic aid. untrained athletes may have lower status after starting an exercise program
  • niacin; used to decrease blood cholesterol, blocks FFA release from adipose tissue, may impair performance (ergolytic)-as nicotinic acid only
  • vitamin D: low stauts is common, athletes at greater latitudes/poor weather or with darker skin are more at risk . deficiency may : increase infection and/or injury risk, promote muscle loss, weakness and fall in aging population. some data suggest increased strength orlean mass during supplementation but usually if sttus is low
67
Q

vitamin riboflavin B2 may affect performance or nutrition status of exercisers, why?

A
  • riboflavin (b2): no evidence as ergogenic aid. untrained athletes may have lower status after starting an exercise program
68
Q

vitamin niacin may affect performance or nutrition status of exercisers, why?

A
  • niacin; used to decrease blood cholesterol, blocks FFA release from adipose tissue, may impair performance (ergolytic)-as nicotinic acid only
69
Q

vitamin D may affect performance or nutrition status of exercisers, why?

A
  • vitamin D: low stauts is common, athletes at greater latitudes/poor weather or with darker skin are more at risk .

deficiency may : increase infection and/or injury risk, promote muscle loss, weakness and fall in aging population.

some data suggest increased strength or lean mass during supplementation but usually if status is low

70
Q

antioxidants (vitmain C, E, beta-carotene)

A
71
Q

Vitamins with NO know exercise performance effect when supplemented:

A

a
k
b12
multivitamins

72
Q

Vitamins UNLIKELY to have a positive effect on exercise performance

A

b1/thiamin
b6
pantothenic acid
multivitamins

73
Q

Vitamins that MAY affect performance or nutritional status of exercisers

A

riboflavin
niacin
vit D

Nutr 512- Nutrition For Athletes (11 decks)

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