Nutrition for performance vitamins and minerals

Question 1

Thiamin (B1)

Answer 1

Conversion of Pyruvate into Acetyl-CoA
* RDA 1.2 mg for men, 1.1 mg for women

Question 2

Riboflavin (B2)

Answer 2

FADH involved in the electron transport chain
* RDA 1.3 mg for men, 1.1 mg for women

Question 3

Niacin (B3)

Answer 3

NADH involved in the electron transport chain
* RDA 16 mg for men, 14 mg for women

Question 4

Vitamin C

Answer 4

is an antioxidant
* RDA 90 mg for men and 75 mg for women

Question 5

Iron

Answer 5

is an essential component of hemoglobin and myoglobin

iron is crucial to optimize aerobic performance
* RDA 8 mg for men and 18 mg for women

Question 6

Electrolytes

Answer 6

are minerals that conduct electricity when dissolved in water
Everyone needs electrolytes to survive

Question 7

Sodium

Answer 7

is an electrolyte
* Regulates the amount of water in and around cells

During exercise, we excrete sodium through sweat

Question 8

Hemoglobin is

Answer 8

a protein structure in red blood cells thatcarries oxygen

Question 9

Myoglobin is

Answer 9

a protein structure in muscle tissue that stores oxygen

Question 10

Anemia is

Answer 10

a condition characterized bya lack or iron causing low hemoglobin and myoglobin levels

Question 11

symptoms of anemia

Answer 11

weakness, fatigue, irregular heartbeats, dizziness, headaches, etc.

Question 12

The five main electrolytes are

Answer 12

sodium,potassium, chloride, calcium, and magnesium

Question 13

Electrolytes are essential for many bodily functions including:

Answer 13

Regulate nerve and muscle function
* Hydration
* pH,
* Repair damage tissues

Question 14

Hyponatremia occurs when

Answer 14

The concentration of blood sodium is low (< 125molecules/L). Normal blood sodium concentrations are 136-143 molecules/L

Question 15

Hyponatremia symptoms

Answer 15

Confusion
* Headache
* Muscle weakness