Vitamins, Minerals, And Exercise Flashcards by Brandon Focer

What are vitamins and minerals key regulators in

Energy metabolism

Oxygen transfer and delivery

Tissue repair

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What reactions is thiamin a part of?

Krebs cycle

BCAA catabolism

Pentose phosphate pathway

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What reactions does riboflavin play a role in

Glycolysis

Krebs cycle

Electron transport chain

Assists in oxidation-reduction actions

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Vitamin B6 plays a role in what reactions

~100 metabolic reactions

Gluconeogenesis

Niacin synthesis

Lipid metabolism

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

Decreased performance

Plays a key role in energy production (gluconeogenesis)

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Niacin plays a role in what reactions

Glycolysis

Pentose phosphate pathway

Krebs cycle

Lipid synthesis

Electron transport chain

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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

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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

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What is betaine and how does it act

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

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

Yes

Improving power output

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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

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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

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

Vitamin A

Vitamin C

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Roles of vitamin C

Maintain collagen synthesis

Oxidize fatty acids

Form neurotransmitters

Antioxidant

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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

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Role of vitamin E

Immune function

Antioxidant

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Functions of vitamin A

Vision

Cellular differentiation

Reproduction

Gestation

Fetal development

Bone formation

Antioxidant

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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

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Functions of selenium

Antioxidant

Maintain normal thyroid hormone metabolism

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What determines quantity and location of bone resorption and reformation

Weight bearing exercise and hormonal activity

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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

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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

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What is achlorhydria

Study These Flashcards

Lack of hydrochloric acid production in the stomach

What happens when serum calcium is too low

Study These Flashcards

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

Vitamins, Minerals, And Exercise Flashcards

(57 cards)