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FNH 474 - SPORT NUTRITION > Vitamin & Minerals > Flashcards

Vitamin & Minerals Flashcards

1
Q

What are key vitamins for an athlete’s health?

A

B1: thamin
B2: Riboflavin
B3: Niacin
B4: Panathenaic acid
B7: Biotin
B6: Pyridoxine
B9: Folate
B12: Cobalamin
Vit A: B-carotene & retinol
Vit D: Calciferol
Vit E: a-tocopherol
Vit K
Vit C: Ascorbic acid

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2
Q

Functions of B vitamins

A

Critical for energy metabolism
- B1, B2, B3, B7 general metabolic pathways
- B6 roles in amino acid and fatty acid metabolism

Roles in neurological functioning
- B9 activates B12 & helps with DNA synthesis
- B12 activates folate, helps with DNA synthesis & stimulates nerve growth

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3
Q

Functions of Vitamin C

A
  • collagen synthesis
  • amino acid metabolism
  • immune functioning
  • iron absorption
  • antioxidant
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4
Q

Function of Vitamin A

A
  • vision
  • protein synthesis & cell differentiation
  • supports reproduction & growth
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5
Q

Functions of vitamin E

A
  • stablizes cell membranes
  • regulates oxidation reactions
  • protects unsaturated fatty acids
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6
Q

Functions of vitamin D

A
  • bone growth & cartilage integrity
  • immune system functioning
  • brain health
  • role in reproductive health
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7
Q

Functions of vitamin K

A
  • synthesis bone proteins
  • blood clotting
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8
Q

What are the fat-soluble vitamins?

A

A, E, D, K

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9
Q

Where do we find vitamins in foods?

A

Whole or fortified grains
Leafy greens
Animal products
Dairy
Nuts
Vegetables

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10
Q

Common foods we see B vitamins in

A

B1: Whole grains, pork, most foods
B2: Milk, whole grains, liver
B3: Nuts, milk, eggs, fish, protein, grains
B7: Liver, egg yolk, soy, fish, grains, GI bacteria
B5: Protein, oats, potatoes, liver, egg yolk, grains, broccoli
B6: Meat, fish, starchy vegetables, legumes, non-citrus fruits, liver, fortified soy and
cereals
B9: Fortified grains, leafy greens, seeds, liver
B12: Milk, liver, eggs, peanuts

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11
Q

Common food we see vitamin C in

A

Vit C: Citrus fruits, bell peppers, cabbage-like vegetables, dark green vegetables, strawberries, cantaloupe, tomatoes, papaya, mangoes

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12
Q

Common food we see in fat-soluble vitamins in

A

Vit A: Retinol: fortified milk, eggs, liver; Catotene: dark leafy greens, orange vegetables
**Vit D: **Sunlight*, fortified milk, beef, egg yolk, fatty fish, liver, fish oils
**Vit E : **Plant oils, leaf greens, whole grains, liver, egg yolk, nuts, seeds
**Vit K: **Leafy greens, liver, cabbage, milk

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13
Q

How do athlete’s loos micronutrients?

A
  1. Prespiration (minerals)
  2. Urine (vit and minerals)
  3. Feces (vit ans minerals)
    - During high intensity prolonged exercise may use certain vitamins
    that are involved in energy metabolism quicker
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14
Q

What are consequences of vitamin deficiencies for an athlete?

A

Impaired energy metabolism - B1, B2, B3, B5, B6, B7
Increased injury risk - All – think about what type of injury though
Increased risk of infection - Vit C & Vit D
Impaired neurological functioning - Folate, B12, Vit D
Impaired bone health - Vit K, Vit D, Vit C
Anemia (Pernicious) - B12

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15
Q

Vitamin D recommendations

A

Adult male and females (18-70 years)
- 600 IU per day RDA
- 4000 IU per day UL

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16
Q

What are two forms of vitamin D?

A
  • D2 ergocalciferol - plant sources
  • D3 cholecalciferol - animal sources
    *D3 may have superior impacts on raising serum levels
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17
Q

Athletes who may be at greater risk of vitamin D deficiency?

A
  1. Athletes with a history of stress fracture
  2. Frequent illness
  3. Bone and joint injury
  4. Skeletal pain or weakness
  5. Athletes with restrained eating patterns
  6. Athletes who play indoor sports
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18
Q

What assessment tools used for vitamin D?

A

Routine screening of vitamin D status may be useful
How?
1. Dietary assessment
2. Bone and injury history
3. Serum measures
4. History of time spent outside

Serum concentration
25-hydroxyvitamin D - Status:
<30nmol/L - Bone risk
>50nmol/L - Normal
>125nmol/L - Toxicity
Canadian - cutoff:
<40nmol/L - At risk

19
Q

What are practical recommendations for vitamin D?

A

Increase sun exposure (5-30 min depending on skin pigmentation)
* Noon several times a week 2,000-4,000 IU/day supplement for at least 2 months (D3)
* Recommended for all athletes living/training at >35° in winter
Use food
* Fatty fish, egg yolks, fortified milk, orange juice, some cereals and margarines
* ~ 40–150 IU per serving

20
Q

Vitamin K recommendations

A

Adult male and females (18-70 years)
- 120 ug per day AI
- No UL
We have very limited understanding of how much vit K we need

21
Q

What factors can impact vitamins needs?

A

Training load
Type of sport
Dietary habits
Sex
Anthropometrics
Physiological differences

22
Q

What are key minerals for an athlete’s health?

A

Ca: Calcium
F: Fluoride
I: Iodine
Fe: Iron
Mg: Magnesium
P: Phosphorous
Se: Selenium
Zn: Zinc
K: Potassium
Na: Sodium
Cl: Chloride
S: Sulfur
Cr: Chromium
Mn: Manganese

23
Q

What are the major minerals?

A

Ca
Mg
P
K
Na
Cl
S

24
Q

What are the major minerals functions?

A

Energy metabolism: S, Mg
* S role protein structures (e.g., hair)
* Mg role in many enzyme reactions (e.g., ATP)
Electrolytes: Ca, Mg, K, P, Na, Cl
* Cell fluid balance, blood pressure & muscle contractions and nerve signaling
Energy metabolism:
* Cl Product of HCL
* P Product of ATP
**Bone health: **Ca, P, Mg
* Bone mineralization
Blood clotting: Ca, Mg

25
What are the trace minerals?
F I Fe Se Zn Mn Cr
26
What are the trace minerals functions?
**Energy metabolism:** * I in thyroid hormones (energy metabolism, thermoregulation, reproduction, blood cell production, nerve cell integrity, muscle function) * Mn is a cofactor for enzymes in CHO metabolism, fats and amino acids * Cr role in glucose homeostasis via insulin influence * Zn role in insulin release from pancreas & many digestive enzymes **Bone health:** F * Bone mineralization **Blood health:** * Fe role in oxygen transport * Zn role in blood clotting (wound closure) **Immune system: **Zn **Thyroid functioning **(metabolism) * Thyroid function: Zn, Se * Se actives/inactivates thyroid hormones **Growth & development:** Zn * Fetal development * Sperm health **Free radical protection:** Zn, Se * Zn strengthens cell membranes against free radicals * Se helps remove free radicals in the body
27
Vitamins (water soluble): Travel, storage, excretion
* Travel freely in blood * Storge in H2O compartments * Excrete excess in urine
28
Vitamins (Fat soluble): Travel, storage, excretion
- Travel in lymph than blood; often need transporters - store in fat cells - do not readily excrete
29
Minerals (Major): Travel, storage, excretion
* Travel freely in blood * Store in structural facets (e.g., bone) & H2O compartments * Kidneys remove excess in urine
30
Minerals (Trace): Travel, storage, excretion
* Travel freely in blood * Store in tissues (e.g., bone, liver, kidneys * Kidneys remove excess in urine
31
Where do we find minerals in food?
Meat Dairy products Legumes Leafy vegetables Nuts Whole grains
32
Common foods with major minerals
**Ca:** Milk, canned fish, some tofu, bok choi, broccoli, chard, legumes **Mg:** Nuts, legumes, whole grains, dark leafy, seafood, chocolate **P:** All animal foods **K:**meat, mil, vegetables, whole grains, legumes **Na: **Salt, sauces, milk, process meats, bread, vegetables **Cl: **Salt, sauces, meats, milk, bread, vegetables **S: **Everything (almost)
33
Common food with trace minerals
**Fe: **Meat, protein rich foods, eggs, legumes, dried fruits, spinach **Zn: **Meat, whole grains, fortified cereals **I: **Iodized salt, seafood, bread, dairy **Mn: **Nuts, whole gains, leafy veg, tea **Cr:**Meat, whole grains
34
What are consequences of minerals deficiencies for an athlete?
Hyponatremia - Na Dehydration - All electrolytes Increased risk of infection - Zn Impaired neurological functioning - All electrolytes Impaired bone health - Ca, P, Mg, F Anemia - Fe
35
Magnesium Recommendations
Adults (19-30 years) * Males 400 mg per day RDA * Females 310mg per day RDA * 350mg UL Adults (31-50 years) * Males 420 mg per day RDA * Females 320mg per day RDA * 350mg UL
36
Magnesium role in performance: The theory
Proposed mechanism of actions: **Augmented B2 receptor affinity for agonists** **Stabilisies atris attenuating tachycardia ** **Smooth muscle relaxation ** - inhibition of calcium channels, release of bronchoconstricting chemicla mediators - reduced acetylcholine release from cholinergic nerve endings **Anti-inflammatory effects** - increased endothelial nitric oxide production - essential fatty acid metabolism with increase in PUFAs - reduced histamine release from mast cells Limitations to current science? Final consensus?
37
Calcium recommendations
Adults (19-51 years) * 1000 mg per day RDA * 2500mg UL
38
Zinc recommendations
Adults (19-51 years) * Males 11mg per day RDA * Females 8mg per day RDA * 40mg UL
39
Are there specific zinc recommendations for an athlete?
No specific Zn recommendations for an athlete If sick, may take zinc * 5 days after onset of infection (e.g., common cold or URTI) * 75-100mg/day If injured * Consume Zinc rich foods to support wound healing
40
Fe recommendations
Adults (19-50 years) * Males 8mg per day RDA * Females 18mg per day RDA * 45mg UL
41
Athletes at risk of Fe deficiency
1. Endurance runners * Foot–strike hemolysis 2. Females * Menstruation losses 3. Vegan & vegetarian athletes * Bio availability of plant-based sources of Fe is lower 4. Repeated non-steroidal anti-inflammatory drugs (NSAIDs) * GI hemorrhaging, bind Fe * E.g., Naproxen 5. Athletes in Low Energy Availability 6. Athletes at altitude
42
What assessment tools used for Iron?
Routine screening of Fe status may be useful How? 1. Dietary assessment 2. Health history (e.g., fatigued) 3. Serum measures Fe deficiency anemia (IDA): * Low serum ferritin and decreased iron stores via hemoglobin profile (CBC) Serum ferritin Status <15ug/L Iron deficiency >15-20ug/L Likely iron deficiency >30ug/L Unlikely deficiency >100ug/L normal >599ug/L Overload
43
What are practical recommendations for Fe?
Use food when possible * Combine with vit C (50-100 mg), carotenoids, fermented foods to maximize absorption * On plant-based sources cook to reduce phytates * Avoid Ca (dairy) and tannins (e.g., black tea) at the same time for 1 hr each side * Avoid Zn and Mn, use the same absorption mechanisms for 1 hr each side Supplement of 100mg for 8-12 weeks * Fe bisglycinate* * Every other second day If going to altitude * Check levels 8-12 weeks beforehand * Athletes with 50-100ug/L may take 100mg supplement for 2 weeks prior & during Timing * As close to exercise as possible in the morning may maximize absorption

FNH 474 - SPORT NUTRITION (6 decks)

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