Micro nutrients part one lecture 16 Flashcards
What is a micronutrient?
Something needed in less than 1 g per day
Whats the difference between vitamin and mineral?
Vitamin is organic
Mineral is inorganic
What are the two types of vitamins?
Fat soluble (D,E,K,A) Water soluble (B,C)
What happens to water soluble vitamins during cooking?
Tend to be lost in the cooking process
Are water soluble vitamins easily stored in the body?
No they are not because being in circulation means they tend to be lost
Are fat soluble vitamins easily stored?
Yes they are stored in the tissue and is why it is easy to overload on fat vitamins (toxicity)
What is a challenging vitamin for new zealanders to obtain?
Vitamin D because the ozone hole means UV rays are far more damaging, skin cancer
How do vitamins affect performance?
A vitamin depletion inhibits performance, more so if multiple vitamins are depleted
How could exercise change vitamin needs?
Negligible loss in sweat
No extra loss in urine
Vitamin turnover seems to be unchanged by exercise
Therefore only link may be due to increased energy turnover increases vitamin needs as they regulate the energy pathways generally
How is vitamin state assessed?
Biopsy
Blood
Dietary Analysis
Clinical symptoms
Do studies show differences in vitamin levels between athletes and sedentary lifestyles?
Nope
When are athletes likely to be vitamin deficient?
When they are on restricted diets, as the general diet tends to encompass enough
What is Delayed Onset Muscle Soreness? (DOMS)
Muscular discomfort post exercise
What are the mechanisms for DOMS?
- Mechanical stress
- Metabolic stress
Whats the pathway for DOMS?
- Exercise
- Mechanical and Metabolic stress
= Oxidative stress
= Pain
= Inflammation
= Repair
What is oxidative stress?
• Exercise alters blood perfusion and increases oxidative phosphorylation, temperature and lactic acid production
• All these processes can result in the formation of free
radicals and other ROS
• ROS cause oxidative damage to polyunsaturated fatty acids, proteins and DNA.
What does DOMS do to performance?
- Impaired muscular functions
- Reduced range of motion
- Inhibited glycogen deplention
What are antioxidants?
• Antioxidants are substances that reduce the severity of oxidative stress through:
1. Preventing free radical formation
2. Scavenging existing free radicals
3. Assisting in the repair of oxidative damage
• Training can increase the body’s endogenous antioxidant defence
What are examples of antioxidant supplements?
Vitamin E
Vitamin C
B-carotene (precursor to vit a)
Other dietary antioxidants (selenium, zinc)
But is inflammation a bad thing?
Exercise-induced oxidative stress is part of the adaptive response to the training stimulus.
• Emerging research incidents some antioxidant
supplementation strategies may blunt adaptation.
What are some sources of b carotene?
Carrots
broccoli
What are some sources of vitamin E?
Wheat
Cereals
When may it be beneficial for athletes to use vitamins?
Travelling
Periods of negative energy balance
Stressful periods of work/ life
