Exam 4: Vitamins

Question 1

Which vitamins are Antioxidants

Answer 1

VC, E, beta-carotene

(Riboflavin)

Particularly reduction function

Question 2

What are vitamins reducing?

Answer 2

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

Question 3

Antioxidants guidelines by USOC for maximum supplementation of B-carotene:

Answer 3

<3-20mg

Question 4

Supplements related and no related to vitamins:

Vitamin B15 is

A) not really a vitamin

Question 5

Supplements related and no related to vitamins:

Vitamin B15 is

T/F Russian Olympians claimed ergogenic benefits in late 70’s

Answer 5

T

Question 6

Supplements related and no related to vitamins:

Vitamin B15 best research study was conducted in SDSU

Question 7

Supplements related and no related to vitamins:

Bee Pollen

Answer 7

• 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

Question 8

Supplements related and no related to vitamins:

CoQ10

Answer 8

• 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

Question 9

Supplements related and no related to vitamins:

Quercetin is

Answer 9

• 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)

Question 10

Minerals and athletes

Macro minerals are:

Answer 10

• Ca, Mg, P, Na, K, Cl, S

Question 11

Why is calcium a big one?

Answer 11

People dont eat enough

Question 12

Calcium roles important for athletes

Answer 12

Bone health, muscle contraction, blood clotting

Question 13

Calcium Sources

Answer 13

• dairy, fish with bones, broccoli, tofu, fortified juices

Question 14

How does physical activity influence bone health

Answer 14

• 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

2. 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
3. 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

Question 15

Female athletes triad

Answer 15

• 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

Question 16

RED-S

Answer 16

• poor immune function, poor physical performance, other reproductions of not getting enough kcal

Question 17

Exercise induce anoreixia

Answer 17

-

Question 18

Phosphorus

Answer 18

Functions
- bone
- energy rich compounds-ie ATP
- hydroxyapatite

Question 19

Phosphorus

Answer 19

• dairy MFP nuts legumes colas

Answer 20

• results for exercise are inconsistency, maybe due to salts dose regiment
• most studies not results with ATP except for 1 study have positive effect that muscle aTP went up and performance
• creating phosphate can improve performance

Question 21

Iron sources

Heme iron

Answer 21

• heme iron : MFP

Question 22

Iron sources

Non-heme iron

Answer 22

Whole/enriched grains, nuts, dark green/leafy veg, MFP, molasses

Question 23

Iron RDA male

Answer 23

10 mg

Question 24

Iron RDA female

Answer 24

15mg (menstruation accounts for diff)

Question 25

Which iron is best and more available? Heme or non heme?

Answer 25

Heme

Question 26

Reduced is ______ Oxidized is ________

Answer 26

Ferrous Ferric

Question 27

Iron function

Answer 27

Transport oxygen and carbon dioxide Cytochromes involved in electron transport chain (ETC) Iron containing enzymes

Question 28

Iron deficiency Diff between gender

Answer 28

52%F and 15% M

Question 29

Iron deficiency and performance

Answer 29

- iron deficiency anemia (Dec physical work capacity) - sports anemia (high level exercise)

Question 30

Iron deficiency sports anemia

Answer 30

- originally thought to be short term because as you become better trained constituents in blood get more diluted and make it look like anemia. Body gets a costumed and produce more RBC to effectively carry O2. Some loss of RBC through foot strike hemolysis. Cause RBC in feet to break and circulate through body, cycle repeats allowing to measure broken RBC in bout of exercise. Higher RBC turnover. Hepcidin hormone, master regulator of iron status, low H inc iron bioavialabity. Inc exercise inc H in turn lower iron status; associated with inflammatory response of 3 hour exercise lead to sports anemia. Occur more in people with low ferritin status

Question 31

Iron and hepcidin

Answer 31

Hepcidin regulates iron low hepcidin increases iron availability. Exercise increases hepcidin lead to inflammatory response, decreases iron status, duration a key factor

Question 32

Minerals with antioxidants related function

Answer 32

Selenium: glutathione peroxidase act an antioxidant (most powerful) (supplement inc risk for cancers, prostate cancer in men) Zinc: synthesis of glutathione Manganese: Copper: superoxide dismutases (inc with exercise, lower oxidative stress in exercise)

Question 33

Zinc study

Answer 33

Study on supplementation: isokinetic strength test, speed of machine at rate as hard as possible. Strength improved in 1of 3 speeds in women supplementing with Zinc for 2 weeks 135mg/d

Answer 34

- primary function of chromium is through glucose tolerance factor - get glucose into cell better -

Answer 35

10 rep max of leg extension improved, only one we here leg extension was lower for vanadium group then placebo before study. Inc with group and inc up to level of placebo group.

Question 36

Boron

Answer 36

Supplement improve testosterone in people with low testosterone, people with normal no positive effects.

Question 37

1000mg of salt provides

Answer 37

400mg of sodium

Question 38

Body water is the _______ single component of the body. Approximately ___% of total body weight

Answer 38

Largest, 60

Question 39

Body water can divided into 4 compartment

Answer 39

Intracellular fluid, interstitial fluid, extra cellular fluid, intramuscular fluid Intravas blood cells Intra is within cell Extra outside cell Divide into interstitial and intravascular Inter

Question 40

Water functions

Answer 40

1. Solvent, medium and substrate for chemical reactions (most chem reac occur in aqueous environment) 2. Absorption and transport of nutritients 3, temperature regulation 4. Excretion of waste products 5. Lubricant and buffer for physical shock

Question 41

Maintenance of balance

Question 42

Do we need plain water?

Answer 42

No

Question 43

DRI (all sources) men and women

Answer 43

M 3.7L F 2.7L

Question 44

Water loss

Answer 44

Feces

Question 45

What happens when intake doesn’t match

Answer 45

Dehydration

Answer 46

Inc muscle oxidation in rats -