Vitamins

Question 1

What foods contain vit B6

Answer 1

Milk, eggs, veg, poultry, pork, fortified cereals

Question 2

Sources of folate

Answer 2

Broccoli,
Brussel sprouts,
Leafy greens,
Peas

Question 3

Good sources of Vit B12

Answer 3

Meat, salmon, cod, milk, cheese, eggs

Question 4

Whats the RDI for Vit D?

Answer 4

10 ug/d

Question 5

Whats the RDI for iron in youth athletes?

Answer 5

11.3-14.8 mg/d

Question 6

Whats the RDI for calcium in youth athletes?

Answer 6

800-1000 mg/d

Question 7

Whats the RDI for Vit C?

Answer 7

40 mg/d

Question 8

Why is creatine supplement taken?

Answer 8

Lean mass gains,

Improved strength and power

Question 9

How does creatine supplement work?

Answer 9

Increases muscle creatine stores - augmenting the rate of PCr resynthesis and so HI exercise capacity

Question 10

How does nitrate work?

Answer 10

Enhanced function of type II fibres,
Reduced ATP cost of muscle force production,
Increased efficiency of mitochondrial respiration,
Increased blood flow to muscles

Question 11

Why is calcium important for masters?

Answer 11

They have decreased bone density and bone health

Question 12

Why is Vit D important in masters?

Answer 12

Their skin can’t always synthesise it as well

Question 13

Why is Vit E important for masters?

Answer 13

Its an antioxidant - good for the increased oxidative stress,
Also has immune benefits