Unit 7 Vitamins and minerals Flashcards
that exist in small amounts in foodstuff – essential for optimal functioning of many physiological processes
micronutrients
action of several hundred enzymes –
catalyst to normal body functions
B-complex vitamins
antioxidants
A, C, E
functions as hormone – regulates metabolism of important micronutrients (Ca)
Vitamin D
building blocks for body tissues
Minerals
Some minerals are components of enzymes (_________________) –
regulate body metabolism
metalloenzymes
Others minerals exist _______________ – carry electrical charges and are important components or activators of
various enzymes and hormones
as ions or electrolytes
Most exploited nutrients when it comes to nutritional quackery in sports.
Minerals
it is generally assumed that if athletes meet their requirements for increased energy, ____________________
requirements would also be satisfied
vitamin and mineral
many nutritionists and investigators would recommend a__________________- for athletes/active individuals who are not receiving RNI for all micronutrients in the diet.
those who are attempting to lose weight for performance (wrestlers, gymnasts, ballet dancers) and those subsisting
vitamin/mineral supplement
efficacy was seen only on
athletes or physically active individuals – marginally malnourished and not receiving sufficient amounts of the
RNI
Supplementation studies
If athletic performance ___________________– nutritional
deficiency, supplements will help return performance to normal standards but not enhance physical capabilities
Has been impaired
Importance of meeting the RENI (PDRI) not only for calories but also for _______________
protein and micronutrients
promotion of bone development
Vitamin A
Hormone to increase intestinal absorption of Ca; promotion
of bone formation
Vitamin D
antioxidant to protect cell membranes from destruction by oxidation
Vitamin E
for blood coagulation
Vitamin K
coenzyme for CHO metabolism, normal nervous system
function
Thiamin (B1)
Coenzyme for energy production from CHO and fat
Riboflavin (B2)
Coenzyme for aerobic and anaerobic energy production
from CHO; assistance in fat synthesis
Niacin (B3)
part of coenzyme A used in energy metabolism
Pantothenic Acid (B5)
necessary for haemoglobin and RBC formation; coenzyme in protein metabolism; needed for gluconeogenesis and glycogenolysis
Pyridoxine (B6)
coenzyme in CHO, fat and protein metabolism
Biotin (B7)
normal RBC development
Folic acid (B9)
normal RBC development; maintenance of nerve tissue
Cobalamin (B12)
maintenance of fluid and electrolyte balance; assistance in nerve impulse transmission and muscle contraction
Na and K
maintenance of fluid and electrolyte balance
Chlorine
building of bone structure; muscle contractions; nerve
impulse transmission; enzyme activation
Calcium
bone formation; acid-base balance; B vitamin activation; organic compound component (e.g. ATP-PCr)
Phosphorus
protein synthesis; glucose metabolism; metalloenzyme;
smooth muscle contraction; bone component
Magnesium
Haemoglobin and myoglobin formation, transport of O2 in
blood and muscle tissue; energy transformation reactions
Iron
assistance in insulin’s action
Chromium
proper use of Fe and haemoglobin in the body;
metalloenzyme involved in connective tissue formation and
oxidations
Copper
Cofactor of enzymes involved in energy metabolism and
protein synthesis
Zinc
Antioxidant
Selenium
-most extensively studied mineral in relation to performance
– role in transporting O2 from lungs to tissues
Iron
lack of ________ limits O2 supply to muscles: insufficient amount O2
available for energy production = decreasing aerobic
capacity
Iron
__________ limit aerobic endurance and
capacity for work; anaemic athletes tire easily despite level
of fitness
Fe depletion and IDA
______ is not frequently seen
among athletes
IDA
assessed by serum ferritin
levels
Suboptimal iron stores
- Rapidly growing male adolescents because of increased Fe
requirements - Female athletes with heavy menstrual losses
- Distance runners who may have increased intestinal losses
- Endurance athletes who are training heavily in hot climates
with heavy sweating. Sweat contains 0.13-0.42 mg Fe/L - Athletes with energy-restricted diets since chances are Fe
intakes are also low
At risk for iron deficiency
Sweat contains
0.13-0.42 mg Fe/L
cause transient significant decrease in
RBC count, haemoglobin concentration and packed cell volume
heavy training
RBC morphology remains normal
and performance does not deteriorate
-due to haemodilution effect of expanded blood volume
and increased rate or RBC destruction owing to intravascular haemolysis
sports/runners anaemia
mineral of concern especially among female athletes,
long distance runners, dancers, and gymnasts
Calcium
-they become amenorrhoeic due to disturbances in their
hormonal status – decrease in bone mineral content by ________
25-40%
-estrogen deficiency – athletic amenorrhea
-disordered eating and low body fat
-loss of bone mass
Female athlete triad (disturbing pattern)
-its use as micronutrient supplements among athletes – based on role in energy metabolism
B vitamins
those who develop deficiencies –
athletes on strict vegan diets with vitamin B12 deficiency
Supplementation
-role in the prevention and recovery from exercise-induced
muscle damage – may enable athletes to train effectively
Vitamins C, E and Beta-Carotene
has favourable effects in
terms of reduced markers of muscle tissue damage (i.e.
lipid peroxidation)
Anti-oxidant supplementation
