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
RED-S
- poor immune function, poor physical performance, other reproductions of not getting enough kcal
Exercise induce anoreixia
-
Phosphorus
Functions
- bone
- energy rich compounds-ie ATP
- hydroxyapatite
Phosphorus
- dairy MFP nuts legumes colas
- 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
Iron sources
Heme iron
- heme iron : MFP
Iron sources
Non-heme iron
Whole/enriched grains, nuts, dark green/leafy veg, MFP, molasses
Iron RDA male
10 mg
Iron RDA female
15mg (menstruation accounts for diff)
Which iron is best and more available?
Heme or non heme?
Heme
Reduced is ______
Oxidized is ________
Ferrous
Ferric
Iron function
Transport oxygen and carbon dioxide
Cytochromes involved in electron transport chain (ETC)
Iron containing enzymes
Iron deficiency
Diff between gender
52%F and 15% M
Iron deficiency and performance
- iron deficiency anemia (Dec physical work capacity)
- sports anemia (high level exercise)
Iron deficiency sports anemia
- 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
Iron and hepcidin
Hepcidin regulates iron low hepcidin increases iron availability. Exercise increases hepcidin lead to inflammatory response, decreases iron status, duration a key factor
Minerals with antioxidants related function
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)
Zinc study
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
- primary function of chromium is through glucose tolerance factor
- ## get glucose into cell better
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.
Boron
Supplement improve testosterone in people with low testosterone, people with normal no positive effects.
1000mg of salt provides
400mg of sodium
Body water is the _______ single component of the body. Approximately ___% of total body weight
Largest, 60
Body water can divided into 4 compartment
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
Water functions
- Solvent, medium and substrate for chemical reactions (most chem reac occur in aqueous environment)
- Absorption and transport of nutritients
3, temperature regulation - Excretion of waste products
- Lubricant and buffer for physical shock
Maintenance of balance
Do we need plain water?
No
DRI (all sources) men and women
M 3.7L
F 2.7L
Water loss
Feces
What happens when intake doesn’t match
Dehydration
