Exam 4: Vitamins Flashcards
Which vitamins are Antioxidants
VC, E, beta-carotene
(Riboflavin)
Particularly reduction function
What are vitamins reducing?
Vitamin C: water soluble constituents
A nod E: fat soluble
Theoretically may reduce muscle damage from oxidative stress and important molecules, cell membrane, lipids, free radicals, proteins
- as you walk up stairs heart rate and respiration goes up thus oxidative stress
- antioxidant defense system
- antioxidant reduce oxidative damage but dont get benefit of oxidative stress benefits (does reduce cancer or prevent you from getting fit)1
- Percumin and mixtures
Antioxidants guidelines by USOC for maximum supplementation of B-carotene:
<3-20mg
Supplements related and no related to vitamins:
Vitamin B15 is
A) not really a vitamin
Supplements related and no related to vitamins:
Vitamin B15 is
T/F Russian Olympians claimed ergogenic benefits in late 70’s
T
Supplements related and no related to vitamins:
Vitamin B15 best research study was conducted in SDSU
Supplements related and no related to vitamins:
Bee Pollen
- plant pollen thanks to bees
- rich in protein vitamins minerals…
- dont have to use to get nutrient
- studies for positive effects are not good
- well controlled studies no positive effect
- allergic reactions
Supplements related and no related to vitamins:
CoQ10
- where in metabolisms: ETC
- shuttle electrons for ATP production
- not a vitamin
- not essential
- in sports nutrition level go down in well trained, similar to riboflavin, gone from plasma
- not many studies to understand what happens in muscles
- studies
—concentration goes up in blood, not sure what occurs with the muscle levels, could be potentially beneficial
—performance - not beneficial by most experts
Supplements related and no related to vitamins:
Quercetin is
- phytonutrient
- ketone in structure
- literature
—- less heart disease CVD
—— mitochondria production in Soleus and brain
—-improve endurance, ability to exercise, muscle bio spy more mitochondria, restricted to untrained people, in elite did not improve - might be thing to use before training and easy to start training (new years resolution)
Minerals and athletes
Macro minerals are:
- Ca, Mg, P, Na, K, Cl, S
Why is calcium a big one?
People dont eat enough
Calcium roles important for athletes
Bone health, muscle contraction, blood clotting
Calcium Sources
- dairy, fish with bones, broccoli, tofu, fortified juices
How does physical activity influence bone health
- in generally better bone health
Studies - inactivity decreases BMD
- —space people need to do exercise
- UCSD study both groups lost bone for the treadmill group lost less bone
——- twin study:
——— calcium balance goes down
——-calcium 41 isotope, oral/intravenous isotopes, collect urine or blood
- Activity relate to higher bone mineral density
- gymnastics: healthy bone if not restrict kcal
- swimmers have less good bone bc sport is not weight barring
- volleyball goo bones - Exercise may increase BMD
- older women after menopause can build bone
- cyclist lower bone desists, sitting, no weight, continuous for long time too much calcium loss and bone loss (few studies)
- normally noursidhed an kcal
- overal most day it promot bone
Female athletes triad
- 3 things
—energy def: not enough kcal, too much exercise (so eat enough) restrict kcal, not meet energy needs,
—menstrual disturbance: loose period, hormonal dysfunction estrogen to support menstrual ion
—- low bone mass: due to the above, losing calcium
-original thought of eating disorders but more generally not eating enough to meet needs
- all happens on a continuum
