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Sports Nutrition > Vitamins, Minerals, And Exercise > Flashcards

Vitamins, Minerals, And Exercise Flashcards

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1
Q

What are vitamins and minerals key regulators in

A

Energy metabolism

Oxygen transfer and delivery

Tissue repair

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2
Q

What reactions is thiamin a part of?

A

Krebs cycle

BCAA catabolism

Pentose phosphate pathway

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3
Q

What reactions does riboflavin play a role in

A

Glycolysis

Krebs cycle

Electron transport chain

Assists in oxidation-reduction actions

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4
Q

Vitamin B6 plays a role in what reactions

A

~100 metabolic reactions

Gluconeogenesis

Niacin synthesis

Lipid metabolism

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5
Q

Inadequate vitamin B6 is thought to have what effect on exercise and why?

A

Decreased performance

Plays a key role in energy production (gluconeogenesis)

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6
Q

Niacin plays a role in what reactions

A

Glycolysis

Pentose phosphate pathway

Krebs cycle

Lipid synthesis

Electron transport chain

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7
Q

Pharmacologic doses of niacin have what effect on energy substrates

A

May augment carbohydrates as a substrate during exercise by decreasing the availability of free fatty acids

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8
Q

Pantothenic acid plays a role in what reactions

A

Acyl group transfers (acylation of amino acids)

Lipid synthesis and metabolism

Oxidation of pyruvate and a-ketoglutarate

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9
Q

What is betaine and how does it act

A

Metabolic derivative of choline and acts similarly to choline, thus reducing the amount of choline required

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10
Q

Is betaine believed to be an ergogenic aid and if so, in what aspect?

A

Yes

Improving power output

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11
Q

Thiamin plays a key role in many enzymatic conversions, what types of metabolism does this effect

A

Aerobic metabolism of glucose, BCAAs, and fatty acids as well as, performance

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12
Q

What are free radicals, reactive oxygen species, and reactive nitrogen species

A

Compounds that contain one or more unpaired electrons that can lead to tissue damage and contribute to chronic disease

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13
Q

Excessive nutrient intake of what vitamins contributes to the creation of free radicals

A

Vitamin A

Vitamin C

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14
Q

Roles of vitamin C

A

Maintain collagen synthesis

Oxidize fatty acids

Form neurotransmitters

Antioxidant

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15
Q

What is the bodies response to an increase in oxidative stress following aerobic exercise

A

Increase enzymatic and nonenzymatic antioxidants as an adaptation to training

Vitamin C concentrations can be increased up to 24 hours

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16
Q

Role of vitamin E

A

Immune function

Antioxidant

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17
Q

Functions of vitamin A

A

Vision

Cellular differentiation

Reproduction

Gestation

Fetal development

Bone formation

Antioxidant

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18
Q

What is TAC and what is it used for

A

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

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19
Q

Functions of selenium

A

Antioxidant

Maintain normal thyroid hormone metabolism

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20
Q

What determines quantity and location of bone resorption and reformation

A

Weight bearing exercise and hormonal activity

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21
Q

Function of calcium

A

Bone metabolism

Blood coagulation

Neuromuscular excitability

Cellular adhesiveness

Transmission of nerve impulses

Maintenance and functionality of cell membranes

Activation of enzymatic and hormonal secretions

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22
Q

What level is serum calcium concentrations controlled at and what are the hormones that regulate this

A

8.8-10 mg/dL

Parathyroid hormone

Vitamin D

Calcitonin

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23
Q

What is achlorhydria

A

Lack of hydrochloric acid production in the stomach

24
Q

What happens when serum calcium is too low

A

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).

25
Q

What happens when serum calcium is too high

A

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

26
Q

Functions of vitamin D

A

Maintain calcium homeostasis

Bone remodeling

27
Q

What does research show regarding supplementation between vitamin D 2 and D 3

A

D 3 is better absorbed

28
Q

Recommended sunlight exposure times

A

Light skin - 15 minutes

Dark skin - 30 minutes

29
Q

Functions of phosphorus

A

Bone mineralization

Carries calcium with it into soft tissues

30
Q

What is the concern with phosphate, over- or underconsumption

A

Overconsumption as it is highly prevalent in diets and will reduce serum calcium concentrations

31
Q

Function of vitamin b12 and folate

A

DNA synthesis

Erythrocyte synthesis

32
Q

What can decrease bioavailability of vitamin b12 from food

A

Vitamin c supplement of 500-1000 mg

33
Q

What raises homocysteine concentrations more, low or high intensity exercise

A

High intensity

34
Q

Iron deficiency anemia affects what

A

Oxidative production of ATP in skeletal muscle

35
Q

What are the most common supplemental and the most bioavailable forms of iron? What is recommended supplement intake for someone with IDA

A

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

36
Q

What inhibits iron absorption

A

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

37
Q

What enhances iron absorption

A

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)

38
Q

What mineral is most affected by high altitudes

A

Iron

39
Q

Negative effects of exposure to high altitudes

A

Increase production of reactive oxygen species

Decreased plasma antioxidant concentrations

40
Q

What nutrients are commonly low in female athletes

A

Vitamin D

Iron

Calcium

Vitamin K

41
Q

Plant based sources of zinc

A

Pumpkin and hemp seeds

42
Q

What nutrients are lacking in a low carb diet

A

Thiamin

Riboflavin

Vitamin A

Vitamin C

43
Q

What vitamins and minerals are associated with energy metabolism

A

Thiamin

Riboflavin

Niacin

Pantothenic acid

Vitamin B6

Betaine

44
Q

Vitamins and minerals associated with antioxidants and oxidative damage

A

Vitamin A

Vitamin C

Vitamin E

Selenium

Sulfur

Manganese

45
Q

What micronutrients are involved in blood health and energy metabolism

A

Folate

Iron

Vitamin B6

Vitamin B12

Vitamin K

46
Q

Populations/situations at risk for iron deficiency

A

Vegans/vegetarians

Training at high altitudes

Females with heavy menses

47
Q

What areas of metabolism are the below micronutrients involved in

Thiamin
Riboflavin
Niacin
Folate
Pantothenic acid
Vitamin B6
Vitamin B12
Biotin

A

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

48
Q

Micronutrients involved in bone health

A

Magnesium

Calcium

Phosphorus

Vitamin C

Vitamin D

Vitamin K

49
Q

What 2 things can iron deficiency anemia (IDA) negatively affect

A

Oxygen delivery

Performance

50
Q

Normal levels for:

Hemoglobin

Hematocrit

MCV

Transferrin Saturation

Serums Iron

A

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

51
Q

Footstrike hemolysis will affect which labs

A

Haptoglobin levels are decreased

Decreased hemoglobin and hematocrit levels

Decreased MCV levels

Elevated lactate dehydrogenase

52
Q

In micro-, macrocytic, and sports anemia, what labs are affected and how

A

Microcytic:
Decreased hgb, hct, MCV, ferritin

Macrocytic:
Decreased hgb and hct
Increased MCV

Sports:
Deceased hgb

53
Q

Athletes at risk for low vitamin d

A

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

54
Q

How to convert mmol/L to mg/L

A

Multiply by 23

55
Q

Hepcidin increases and decreases in response to what

A

Increases: exercise and inflammation

Decreases: hypoxia or suppressed iron stores

56
Q

How much does exercise increase iron requirements by

A

1-2 mg/day

57
Q

What exercise is associated with the highest prevalence of iron depletion

A

High intensity exercise over a long duration

Sports Nutrition (33 decks)

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