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Nutrition 2 - Semester 2 > Sports Nutrition Nutrients > Flashcards

Sports Nutrition Nutrients Flashcards

1
Q

Sports Nutrition: Supplements

A

Vitamin A
Vitamin C
Vitamin E
Vitamin D
Zinc
Magnesium
Calcium
Potassium
Sodium
Iron
Taurine
L-carnitine
Creatine
Glutamine
BCAAs
Caffeine

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2
Q

Sports Nutrition: Vitamin A

A

Antioxidants
Epithelial tissue regeneration and repair
Mucous membrane integrity

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3
Q

Sports Nutrition: Vitamin C

A

Antioxidant
Connective tissue replacement
Anti viral

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4
Q

Sports: Vitamin E

A

Antioxidant
Protects cell membranes and fatty acids
Reduces inflammation

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5
Q

Sports: Vitamin D

A

Immunity regulation

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6
Q

Sports: Zinc

A

Immunity
Testosterone
Wound healing

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7
Q

Sports: Magnesium

A
  • Relaxes nerve & muscle fibres.
  • Co-factor for energy production & DNA protein synthesis.
  • Important in Ca homeostasis.
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8
Q

Sports: Calcium

A
  • Muscle contraction
  • Electrolyte balance
  • Bone health
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9
Q

Sports: Potassium

A
  • Electrolyte balance
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10
Q

Sports: Sodium

A

Electrolyte balance

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11
Q

Sports: Iron

A

Oxygen transport
Haemogloblin

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12
Q

Sports: Taurine

A

Uptake of electrolytes
Shunts glucose and amino acids in muscle cells -> power

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13
Q

Sports: L-carnitine

A

Transport of fatty acids into mitochondria

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14
Q

Sports: Creatine

A

Combines to form phosphocreatine
Muscle growth

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15
Q

Sports: Glutamine

A

Most abundant AA found in muscles
Cellular hydration

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16
Q

Sports: BCAAs

A

Energy substrate and nitrogen donor
Spares muscle glycogen degradation

17
Q

Whey vs Casein

A
  • Whey transits the stomach quickly and is rapidly absorbed, so is better suited for pre/post exercise.
  • Casein is slower to digest and be absorbed
  • Whey contains substantially more cysteine than casein. Cysteine availability is considered a rate-limiting step in glutathione synthesis.

Whey and casein may stimulate:
* IGF-1
* mTOR
* Casein contains higher levels of glutamine (c.20%).

Nutrition 2 - Semester 2 (52 decks)

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