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SPORTS NUT > VITAMINS AND MINERALS > Flashcards

VITAMINS AND MINERALS Flashcards

1
Q

Essential compounds for biological functions

A

Vitamins and Minerals

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2
Q

Regulators and links in the process of energy release from food

A

Vitamins and Minerals

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3
Q

Important cofactors in chemical reactions

A

Vitamins and Minerals

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4
Q

Important for maintenance of homeostasis

A

Vitamins and Minerals

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5
Q

Organic compounds/catalysts involved in metabolic reactions

A

Vitamins

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6
Q

Vitamin D synthesized from

A

sunlight

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7
Q

Vitamin K synthesized by

A

bacteria in the intestine

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8
Q

Vitamin deficiency may develop (weeks)

A

3-4 weeks

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9
Q

Excess intake of vitamins can lead to

A

toxicity

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10
Q

Dissolve in organic solvents

A

Fat soluble

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11
Q

Ingested with fats

A

Fat soluble

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12
Q

Can be stored in large quantities

A

Fat soluble

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13
Q

Longer to develop deficiency

A

Fat soluble

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14
Q

Toxicity can occur

A

Fat soluble

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15
Q

Tolerable upper intake

A

Fat soluble

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16
Q

Fat soluble vitamins (4)

A

Vitamin A,D,E,K

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17
Q

Dissolved in water

A

Water soluble

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18
Q

Most are involved in energy metabolism

A

Water soluble

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19
Q

Water soluble vitamins

A

9

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20
Q

Vitamin B7

A

Biotin

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21
Q

Vitamin B9

A

Folic Acid

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22
Q

Vitamin B5

A

Pantothenic Acid

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23
Q

Vitamin B1

A

Thiamin

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24
Q

Vitamin B2

A

Riboflavin

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25
Q

Vitamin B3

A

Niacin

26
Q

Vitamin B6

A

Pyridoxine

27
Q

Vitamin B12

A

Cobalamin

28
Q

Vitamin C

A

Ascorbic Acid

29
Q

Biotin

A

Vitamin B7

30
Q

Folic Acid

A

Vitamin B9

31
Q

Thiamin

A

Vitamin B1

32
Q

Riboflavin

A

Vitamin B2

33
Q

Niacin

A

Vitamin B3

34
Q

Pyridoxine

A

Vitamin B6

35
Q

Pyridoxine

A

Vitamin B6

36
Q

Pantothenic Acid

A

Vitamin B5

37
Q

Vitamin B12

A

Cobalamin

38
Q

Vitamin C

A

Ascorbic Acid

39
Q

Thiamin mg & benefit

A

1.2 energy

40
Q

Riboflavin mg & benefit

A

1.3 energy & antioxidant

41
Q

Niacin

A

16.0 energy

42
Q

Vitamin B6 pyridoxine mg & benefit

A

1.3 energy

43
Q

Folate Vitamin B9 mg & benefit

A

400 mcg DNA structure

44
Q

Vitamin B12 Cobalamin mg & benefit

A

2.4 mcg Works w/ folic acid

45
Q

Vitamin A mg & benefit

A

900 mcg vision, immune function

46
Q

Vitamin C ascorbic acid mg & benefit

A

90 mg structure (collagen formation, antioxidant)

47
Q

Vitamin D

A

600 IU calcium balance, other health benefits

48
Q

Increased risk for acute illness, inflammatory injury, stress fracture, muscle pain/weakness and suboptimal muscle performance

A

Suboptimal vitamin d status

49
Q

Macrominerals/Major daily required intake

A

> 100 mg or >0.01% BW

50
Q

Microminerals/Trace daily required intake

A

<100 mg or <0.01% BW

51
Q

Iron

A

8 mg (M) 18 mg (F) energy

52
Q

Magnesium

A

400 mg energy, structure, muscle, & immune function

53
Q

Phosphorus

A

700 mg structure, energy

54
Q

Zinc

A

11 mg structure, immune function

55
Q

Inorganic Compounds

A

Minerals

56
Q

Electrolytes: Sodium, Potassium, Chloride, Magnesium, Calcium, Phosphate

A

Minerals

57
Q

*Usually ingested as NaCl
-Maintenance of resting membrane potential
-Generation of action potential in nerves
-Drives cotransport of other substances (e.g. glucose)
-Primary electrolyte determining the extracellular fluid volume

A

Sodium

58
Q

Sodium american intake

A

3,400 mg/d

59
Q

*The major ion of intracellular fluid
*Aids in electrical impulse transmission in the nerves, skeletal muscle and heart
*Balance is tightly regulated in the body

A

Potassium

60
Q

Higher than normal blood level of potassium, could lead to cardiac arrhythmia

A

Hyperkalemia

61
Q

*Helps maintain nerve and muscle function, heart rhythm, blood pressure, immune system, bone, blood glucose levels; promotes calcium absorption
*Has been studied as an ergogenic aid for athletes due to the role in energy, muscle function, and maintenance of blood glucose
*Most athletes do not consume adequate magnesium in their diets
*Some evidence suggests meeting the RDA may enhance athletic performance

A

Magnesium

SPORTS NUT (3 decks)

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