Vitamins, Minerals & Fluid Flashcards
Vitamins function to
Release energy from food and serve various roles to maintain homeostasis
Water soluble vitamins
Not stored in body, lost in urine; regulate metabolism, tissue synthesis and cell membrane function
Fat soluble vitamins
Stored in body fat & liver; enhance tissue formation, prevent cell damage & form compounds
Some vitamins serve as antioxidants which help to
Thwart tissue damage caused by free radicals (highly unstable molecules created from oxygen use through day)
Vitamins at higher risk for deficiency
D & B6
Vitamins A, K, E & D are
Fat soluble
Vitamins C & B complex are
Water soluble
Inorganic, mainly metallic, compounds that serve as constituents to enzymes, hormones and chemicals in the body to help maintain homeostasis
Minerals
Basic functions of minerals
Provide structural components of bones & teeth
Regulate cellular metabolism
Regulate actions of heart, CNS & muscles
Regulate cellular acidity & fluid balance
The average American diet tends to meet all nutritional requirements, except
Calcium & iron
Calcium is most abundant mineral in the body & is involved in
Regulating muscle contraction
Transmitting nerve impulses
Maintaining bone health
Adequate calcium intake
1000-1500mg /day
Most common deficiency world wide
Iron
Iron’s main roles
Oxygen transport (hemoglobin)
Energy levels
Metabolism
Heme iron
Found in meats; can be absorbed at 35%
Non heme iron
Found in plant based foods; absorbed at 2-10%, can be tripled when combined with vitamin c
Iron RDA
Male: 8 mg
Female: 18 mg
Signs of anemia
Chronic fatigue
Appetite loss
Shortness of breath
Pale skin
Severely reduced performance
Electrolytes
Electrically charged mineral ions that regulate fluid balance in cells & tissues
Electrolytes control
Nerve signal transmission
Muscular contraction
Glandular function
Regulation of pH balance
Major electrolytes
Sodium chloride
Potassium
Magnesium
Most abundant & important nutrient in body
Water
As a functional component, water:
Lubricates joints
Protects moving organs
Provides body volume and form
Serves in thermoregulation
Is used in chemical balance
Serves as ingredient in cellular metabolism
Adequate calcium intake is required to
Maintain healthy skeleton & reduce risk of osteoperosis
Recommended water intake
Male: 3.7L /day
Female: 2.7L /day
Sodium, calcium, potassium, chlorine, phosphate & magnesium are
Electrolytes
Factors increasing the need for additional water intake:
Hot/humid environment
Low cal diet
High protein/fiber diet
Pregnancy/lactation
Illness
High sodium consumption
Alcohol/caffeine consumption
Dehydration
Occurs when the body loses more fluid than taken in; reduces performance, causes various adverse symptoms (loss of body water greater than 1%)
Performance decline begins at
Body water loss >2%
Work capacity declines 20-30% at
4% body water loss
Elevated heat related illness/life threatening issues
5% body water loss
Early signs of dehydration
Fatigue
Headache
Heat intolerance
Dry mouth/cough
Flush skin
Appetite loss
Light headed
Dark urine/strong odor
Chronic dehydration can result in:
Gastritis
Heartburn
Arthritis
Kidney stones
Accelerated aging
For each lb of weight lost during exercise, consume
15 oz of water
Replacing lost fluids without electrolytes can cause
Hyponatremia
During high volume endurance training (90 min),
Fluids w/ electrolytes & 4-8% carb content should be consumed
