Lecture 7 Vitamins and Minerals

Question 1

Vitamins are _______ compounds and minerals and trace elements are __________ compounds

Answer 1

organic
inorganic

Question 2

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

Answer 2

vitamin D
vitamin K

Question 3

Vitamin A, D, E, K are _____-soluble vitamins

All B vitamins and vitamin C are ______-soluble vitamins

Answer 3

fat

water

Question 4

Vitamins act as _______ in energy metabolism. Specifically what type of vitamin helps in energy metabolism

Answer 4

Vitamin B

Question 5

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

Answer 5

T

Question 6

Which cofactors of enzymes are in carbohydrate metabolism

Answer 6

B1 Thiamin
B3 Niacin

Question 7

Which cofactors of enzymes are in fat metabolism

Answer 7

B2 Riboflavin
B1 Thiamin
B5 Pantothenic acid
B7 Biotin

Question 8

Which cofactors of enzymes are needed for red blood cell and heme synthesis

Answer 8

B9 Folic Acid
B12 Cobalamin

Question 9

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.

Answer 9

T

Question 10

With exercise training, can there be an increased reliance on vitamins needed for energy metabolism?

Answer 10

yes, however, this increased requirement typically is met by consuming a blanked high-carbohydrate, moderate protein, low-fat diet.

Question 11

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:

Answer 11

improve performance, deficiencies

doses of excess of the RDA improve performance

Question 12

Main reason for micronutrient deficiencies among athletes is _____ _____

Answer 12

poor diets

Question 13

What Iron is best absorbed and which is not well absorbed?

So, what group of people are at risk of iron deficiency?

Answer 13

Heme iron found in animal protein is better absorbed than iron found in plant protein.

Vegetarians and vitamin C can enhance absorption

Question 14

what type of diet increases chances of deficiency?

Answer 14

low-calorie

Question 15

Vitamin B3: effects on performance

Study found that

Answer 15

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.

Question 16

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 ______

Answer 16

protein, protein synthesis, protein catabolism

vo2max

B6 + iron

Question 17

Vitamin B12

There is ___ _________ that vitamin B12 supplementations improves athletic performance in non-diseased individuals when taken in excess

Answer 17

No evidence

Question 18

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

Answer 18

no studies

vascular endothelial

Question 19

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 ________

Answer 19

antioxidant

ROS

antioxidants

Inconclusive

Question 20

Vitamin ____ and vitamin _____ can blunt natural training adaptations

Answer 20

Vitamin C and Vitamin D

Question 21

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 _____ _______

Answer 21

peroxide damage

no benefit

Question 22

Vitamin A

Betacarotene was shown to reduce exercise induced ______

Answer 22

asthma

Question 23

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

Answer 23

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.

Question 24

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 ___ ____

Answer 24

a blood clot

Bone density

Question 25

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?

Answer 25

green light to supplement as supplementation depends on the person.

the benefits of that supplement

Question 26

the seven macro minerals are:

Answer 26

potassium, sodium, chlorine, calcium, magnesium, phosphorus, and sulfur

Question 27

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 __________

Answer 27

delivery and utilization of oxygen by the contracting muscles

Iron, hemoglobin, myoglobin and cytochromes

oxygen transport and utilization

Question 28

Micronutrient Deficiencies that can cause anemia (low blood hemoglobin)

Deficiency in which minerals?

Deficiency in which vitamins?

Answer 28

iron and copper

B6
B12
Folic acid

Question 29

RED-S: Relative Energy Deficiency in Sport

What is the female athlete triad?

Answer 29

menstrual function, bone health, and energy availability

Question 30

Amenorrhea:

Amenorrheic female athletes should certainly take what supplements:
- to ensure adequate calcium status and maintain healthy bones

Answer 30

females who don’t menstruate

calcium

Question 31

Athletes who train and compete in hot environments should consider increasing their mineral intake why?

Answer 31

because mineral losses in sweat can be considerable