Vitamins, Minerals, And Exercise Flashcards
What are vitamins and minerals key regulators in
Energy metabolism
Oxygen transfer and delivery
Tissue repair
What reactions is thiamin a part of?
Krebs cycle
BCAA catabolism
Pentose phosphate pathway
What reactions does riboflavin play a role in
Glycolysis
Krebs cycle
Electron transport chain
Assists in oxidation-reduction actions
Vitamin B6 plays a role in what reactions
~100 metabolic reactions
Gluconeogenesis
Niacin synthesis
Lipid metabolism
Inadequate vitamin B6 is thought to have what effect on exercise and why?
Decreased performance
Plays a key role in energy production (gluconeogenesis)
Niacin plays a role in what reactions
Glycolysis
Pentose phosphate pathway
Krebs cycle
Lipid synthesis
Electron transport chain
Pharmacologic doses of niacin have what effect on energy substrates
May augment carbohydrates as a substrate during exercise by decreasing the availability of free fatty acids
Pantothenic acid plays a role in what reactions
Acyl group transfers (acylation of amino acids)
Lipid synthesis and metabolism
Oxidation of pyruvate and a-ketoglutarate
What is betaine and how does it act
Metabolic derivative of choline and acts similarly to choline, thus reducing the amount of choline required
Is betaine believed to be an ergogenic aid and if so, in what aspect?
Yes
Improving power output
Thiamin plays a key role in many enzymatic conversions, what types of metabolism does this effect
Aerobic metabolism of glucose, BCAAs, and fatty acids as well as, performance
What are free radicals, reactive oxygen species, and reactive nitrogen species
Compounds that contain one or more unpaired electrons that can lead to tissue damage and contribute to chronic disease
Excessive nutrient intake of what vitamins contributes to the creation of free radicals
Vitamin A
Vitamin C
Roles of vitamin C
Maintain collagen synthesis
Oxidize fatty acids
Form neurotransmitters
Antioxidant
What is the bodies response to an increase in oxidative stress following aerobic exercise
Increase enzymatic and nonenzymatic antioxidants as an adaptation to training
Vitamin C concentrations can be increased up to 24 hours
Role of vitamin E
Immune function
Antioxidant
Functions of vitamin A
Vision
Cellular differentiation
Reproduction
Gestation
Fetal development
Bone formation
Antioxidant
What is TAC and what is it used for
Total antioxidant capacity
Measures how well a food product or biological sample can reduce an oxidant and is measured by the moles of radicals neutralized per gram of tested sample
Functions of selenium
Antioxidant
Maintain normal thyroid hormone metabolism
What determines quantity and location of bone resorption and reformation
Weight bearing exercise and hormonal activity
Function of calcium
Bone metabolism
Blood coagulation
Neuromuscular excitability
Cellular adhesiveness
Transmission of nerve impulses
Maintenance and functionality of cell membranes
Activation of enzymatic and hormonal secretions
What level is serum calcium concentrations controlled at and what are the hormones that regulate this
8.8-10 mg/dL
Parathyroid hormone
Vitamin D
Calcitonin
What is achlorhydria
Lack of hydrochloric acid production in the stomach
What happens when serum calcium is too low
PTH responds by increasing the synthesis of calcitriol (most active form of vitamin D) in the kidney. Calcitriol responds by increasing calcium reabsorption in the kidneys and intestines, and increasing osteoclastic activity (releasing calcium from the bone into circulation and decreasing bone mineral density).
What happens when serum calcium is too high
Calcitonin responds by increasing renal excretion of calcium, decreasing calcium absorption in the intestines, and increasing osteoblastic activity by placing more calcium into the bone
Functions of vitamin D
Maintain calcium homeostasis
Bone remodeling
What does research show regarding supplementation between vitamin D 2 and D 3
D 3 is better absorbed
Recommended sunlight exposure times
Light skin - 15 minutes
Dark skin - 30 minutes
Functions of phosphorus
Bone mineralization
Carries calcium with it into soft tissues
What is the concern with phosphate, over- or underconsumption
Overconsumption as it is highly prevalent in diets and will reduce serum calcium concentrations
Function of vitamin b12 and folate
DNA synthesis
Erythrocyte synthesis
What can decrease bioavailability of vitamin b12 from food
Vitamin c supplement of 500-1000 mg
What raises homocysteine concentrations more, low or high intensity exercise
High intensity
Iron deficiency anemia affects what
Oxidative production of ATP in skeletal muscle
What are the most common supplemental and the most bioavailable forms of iron? What is recommended supplement intake for someone with IDA
Common: Ferrous sulfate and gluconate
Bioavailable: Ferrous chelate and polysaccharide
Daily dose of 100-150 mg of elemental iron taken between meals and may take 3-6 months for reversal
What inhibits iron absorption
Phytates and oxalates
Tannins (found in tea and coffee)
Adequate iron stores
Excessive intake of other minerals (zinc, calcium, manganese)
Reduced gastric acid production
Certain antacids
What enhances iron absorption
Heme iron
Meat protein factor
Vitamin C
Low iron stores
Normal gastric acid secretion
High demand for red blood cells (blood loss, altitude training, pregnancy)
What mineral is most affected by high altitudes
Iron
Negative effects of exposure to high altitudes
Increase production of reactive oxygen species
Decreased plasma antioxidant concentrations
What nutrients are commonly low in female athletes
Vitamin D
Iron
Calcium
Vitamin K
Plant based sources of zinc
Pumpkin and hemp seeds
What nutrients are lacking in a low carb diet
Thiamin
Riboflavin
Vitamin A
Vitamin C
What vitamins and minerals are associated with energy metabolism
Thiamin
Riboflavin
Niacin
Pantothenic acid
Vitamin B6
Betaine
Vitamins and minerals associated with antioxidants and oxidative damage
Vitamin A
Vitamin C
Vitamin E
Selenium
Sulfur
Manganese
What micronutrients are involved in blood health and energy metabolism
Folate
Iron
Vitamin B6
Vitamin B12
Vitamin K
Populations/situations at risk for iron deficiency
Vegans/vegetarians
Training at high altitudes
Females with heavy menses
What areas of metabolism are the below micronutrients involved in
Thiamin
Riboflavin
Niacin
Folate
Pantothenic acid
Vitamin B6
Vitamin B12
Biotin
Thiamin: carbohydrate metabolism as part of TPP (thiamine pyrophosphate)
Riboflavin: carbohydrate and fat metabolism as FAD and FMN
Niacin: protein, carbohydrate, and fat metabolism as NAD and NADP
Folate: protein metabolism as part of THF
Pantothenic acid: fat metabolism as part of CoA
Vitamin B6: protein metabolism as part of PLP
Vitamin B12: protein, carbohydrate, and fat metabolism
Biotin: fat metabolism
Micronutrients involved in bone health
Magnesium
Calcium
Phosphorus
Vitamin C
Vitamin D
Vitamin K
What 2 things can iron deficiency anemia (IDA) negatively affect
Oxygen delivery
Performance
Normal levels for:
Hemoglobin
Hematocrit
MCV
Transferrin Saturation
Serums Iron
Hemoglobin
Male: 14-18 g/dL
Female: 12-16 g/dL
Hematocrit
Male: 41-50%
Female: 36-48%
MCV: 80-100 fL
Transferrin Saturation: 20-45%
Serum Iron
Males: 14-32 umol/L
Females: 10-29 umol/L
Footstrike hemolysis will affect which labs
Haptoglobin levels are decreased
Decreased hemoglobin and hematocrit levels
Decreased MCV levels
Elevated lactate dehydrogenase
In micro-, macrocytic, and sports anemia, what labs are affected and how
Microcytic:
Decreased hgb, hct, MCV, ferritin
Macrocytic:
Decreased hgb and hct
Increased MCV
Sports:
Deceased hgb
Athletes at risk for low vitamin d
Low exposure to sunlight
Reside in northern latitudes
Dark skin tone
Inadequate intake of vitamin d and/or dietary fat
Those with liver and renal dysfunction
Potentially masters athletes
How to convert mmol/L to mg/L
Multiply by 23
Hepcidin increases and decreases in response to what
Increases: exercise and inflammation
Decreases: hypoxia or suppressed iron stores
How much does exercise increase iron requirements by
1-2 mg/day
What exercise is associated with the highest prevalence of iron depletion
High intensity exercise over a long duration
