Lecture 7 Vitamins and Minerals Flashcards
Vitamins are _______ compounds and minerals and trace elements are __________ compounds
organic
inorganic
Most vitamins must be obtained from the diet other than vitamin ____ which can be synthesized from the sunlight, and vitamin ______ which is synthesized by bacteria in the intestine
vitamin D
vitamin K
Vitamin A, D, E, K are _____-soluble vitamins
All B vitamins and vitamin C are ______-soluble vitamins
fat
water
Vitamins act as _______ in energy metabolism. Specifically what type of vitamin helps in energy metabolism
Vitamin B
T or F
Vitamins do not directly contribute to the energy supply, they play an important role in energy metabolism as reusable coenzymes in many metabolic reactions
T
Which cofactors of enzymes are in carbohydrate metabolism
B1 Thiamin
B3 Niacin
Which cofactors of enzymes are in fat metabolism
B2 Riboflavin
B1 Thiamin
B5 Pantothenic acid
B7 Biotin
Which cofactors of enzymes are needed for red blood cell and heme synthesis
B9 Folic Acid
B12 Cobalamin
T or F
Humans are adaptable to intake, the more of a vitamin you consume, the more of a decreased sensitivity to the vitamin is created. So, you need to take more of the vitamin to get the same effect, which can lead to toxicity.
T
With exercise training, can there be an increased reliance on vitamins needed for energy metabolism?
yes, however, this increased requirement typically is met by consuming a blanked high-carbohydrate, moderate protein, low-fat diet.
Vitamin and mineral supplementation may improve the nutritional status of athletes consuming marginal amounts of micronutrients from food and may _______ ________ in athletes with _________
However, there is no convincing evidence to indicate that:
improve performance, deficiencies
doses of excess of the RDA improve performance
Main reason for micronutrient deficiencies among athletes is _____ _____
poor diets
What Iron is best absorbed and which is not well absorbed?
So, what group of people are at risk of iron deficiency?
Heme iron found in animal protein is better absorbed than iron found in plant protein.
Vegetarians and vitamin C can enhance absorption
what type of diet increases chances of deficiency?
low-calorie
Vitamin B3: effects on performance
Study found that
endurance performance was reduced because it reduced fat oxidation and increased body reliance on carbohydrates where carbohydrates are not good for endurance exercise as we will run out of them quickly.
Vitamin B6
Greater ______ intake requires greater intake of vitamin B6
Vitamin B6 functions in reactions related to _______ ________ and is also involved in _______ ________
One study found that there was an increase in __________ _______ but was done in rats and administered _____ and ______
protein, protein synthesis, protein catabolism
vo2max
B6 + iron
Vitamin B12
There is ___ _________ that vitamin B12 supplementations improves athletic performance in non-diseased individuals when taken in excess
No evidence
Folate/folic acid
There are _____ ______suggesting that high folate intake has a beneficial impact on athletic performance
One study founded that folic acid supplementation improves ______ ________ function in patients with heart failure
no studies
vascular endothelial
Vitamin C acts as an _____________
Exercise increases ______ (which can cause membrane damage), because they are by products of energy metabolism. So, people usually think taking ______ will help fight the ROS. This study, found 11 trials had negative effects on athletic performance, 3 had good
Therefore studies on vitamin C and athletic performance are very ________
antioxidant
ROS
antioxidants
Inconclusive
Vitamin ____ and vitamin _____ can blunt natural training adaptations
Vitamin C and Vitamin D
Vitamin E
Several studies on Vitamin E and physical performance have been conducted, but ______ have found an improvement in either strength or endurance with vitamin E supplementation
Some studies have shown the vitamin E supplementation reduces exercise induced _______ _______ and others have shown that vitamin E has _____ _______
peroxide damage
no benefit
Vitamin A
Betacarotene was shown to reduce exercise induced ______
asthma
Vitamin D
It is possible vitamin D plays a role in lowering injury risk. How?
A study was done that found:
However, another study found there is _____ ________ difference in exercise performance
when athletes train and compete indoors they are likely to experience significantly lower sunlight exposure. This may negatively effect bone density and lower bone densities are known to place athletes at higher risk for developing a stress fracture.
Cycling distance was increased when supplemented with vitamin D.
Athletes who take supplemental vitamin K and become dehydrated will have high blood viscosity that, with the extra vitamin K may cause
A study found that supplementing with vitamin K2 found increase in ___ ____
a blood clot
Bone density
It is important to note that just because there are some benefits of certain vitamins, doesn’t mean:
also if you’re not deficient in something, you will likely not see what?
green light to supplement as supplementation depends on the person.
the benefits of that supplement
the seven macro minerals are:
potassium, sodium, chlorine, calcium, magnesium, phosphorus, and sulfur
Mestruation
optimal endurance exercise performance is dependent on the effective ______ and _______ of oxygen by the contracting muscles
______ as a component of _______, _______ and ___________ is essential for both of these processes. This, iron is essential for both ______ _______ and __________
delivery and utilization of oxygen by the contracting muscles
Iron, hemoglobin, myoglobin and cytochromes
oxygen transport and utilization
Micronutrient Deficiencies that can cause anemia (low blood hemoglobin)
Deficiency in which minerals?
Deficiency in which vitamins?
iron and copper
B6
B12
Folic acid
RED-S: Relative Energy Deficiency in Sport
What is the female athlete triad?
menstrual function, bone health, and energy availability
Amenorrhea:
Amenorrheic female athletes should certainly take what supplements:
- to ensure adequate calcium status and maintain healthy bones
females who don’t menstruate
calcium
Athletes who train and compete in hot environments should consider increasing their mineral intake why?
because mineral losses in sweat can be considerable
