Sports Nutrition Nutrients Flashcards
Sports Nutrition: Supplements
Vitamin A
Vitamin C
Vitamin E
Vitamin D
Zinc
Magnesium
Calcium
Potassium
Sodium
Iron
Taurine
L-carnitine
Creatine
Glutamine
BCAAs
Caffeine
Sports Nutrition: Vitamin A
Antioxidants
Epithelial tissue regeneration and repair
Mucous membrane integrity
Sports Nutrition: Vitamin C
Antioxidant
Connective tissue replacement
Anti viral
Sports: Vitamin E
Antioxidant
Protects cell membranes and fatty acids
Reduces inflammation
Sports: Vitamin D
Immunity regulation
Sports: Zinc
Immunity
Testosterone
Wound healing
Sports: Magnesium
- Relaxes nerve & muscle fibres.
- Co-factor for energy production & DNA protein synthesis.
- Important in Ca homeostasis.
Sports: Calcium
- Muscle contraction
- Electrolyte balance
- Bone health
Sports: Potassium
- Electrolyte balance
Sports: Sodium
Electrolyte balance
Sports: Iron
Oxygen transport
Haemogloblin
Sports: Taurine
Uptake of electrolytes
Shunts glucose and amino acids in muscle cells -> power
Sports: L-carnitine
Transport of fatty acids into mitochondria
Sports: Creatine
Combines to form phosphocreatine
Muscle growth
Sports: Glutamine
Most abundant AA found in muscles
Cellular hydration
Sports: BCAAs
Energy substrate and nitrogen donor
Spares muscle glycogen degradation
Whey vs Casein
- 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%).
