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LAST TIME WE TALKED ABOUT DIETARY PROTEINS IN SPORTS
TODAY WE WILL TALK ABOUTVITAMINS
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Lecture 11 - 9 February 2015
VITAMINS
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Lecture 11 - OUTLINEVITAMINS – SOME GENERAL COMMENTS
•WHAT ARE THE WATER SOLUBLE VITAMINS?
•B CLASS VITAMINS AND VITAMIN C
•WATER SOLUBLE VITAMINS – IDATME
•WHAT ARE THE FAT SOLUBLE VITAMINS?
•ADEK
•FAT SOLUBLE VITAMINS-IDATME
•INTEGRATION OF VITAMINS WITH MACRONUTRIENTS •VITAMIN DEFICIENCES AND TOXICITIES•VITAMIN SUPPLEMENTATION•VITAMINS AS ANTIOXIDANTS
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VITAMINS-SOME GENERAL COMMENTS INDIVIDUAL MOLECULES-structures DO NOT PROVIDE ENERGY-NO KCAL VALUE BUT CAN ASSIST AS COENZYMES IN METABOLISM THAT YIELDS ENERGY ARE NEEDED IN MICROGRAM OR MILLIGRAM QUANTITIES AND THEREFORE ARE MICRONUTRIENTS
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VITAMINS-SOME GENERAL COMMENTS EVEN THOUGH REQUIRED ONLY IN SMALLAMOUNTS, OUR METABOLISM CANNOTHAPPEN AT A SUFFICIENT RATE WITHOUTTHEM.
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WHAT ARE THE WATER SOLUBLE VITAMINS
B CLASS AND C
B CLASS
THIAMINE (VITAMIN B1)
RIBOFLAVIN (VITAMIN B2)
NIACIN (VITAMIN B3)
VITAMIN B6
FOLATEVITAMIN B12
PANTOTHENIC ACIDBIOTIN
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B CLASS THIAMINE (VITAMIN B1)
FUNCTION-coenzyme in energy metabolism
-normal appetite-nervous system functioning
SOURCES-whole grains, liver, legumes, nuts
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RIBOFLAVIN (VITAMIN B2)
FUNCTION-coenzyme in energy metabolism,
-tryptophan to niacin conversion SOURCES- milk and other dairy products, whole grain breads, eggs meat, green leafy vegetables
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NIACIN (VITAMIN B3)
FUNCTION-coenzyme in energy metabolism
-promotes normal nervous system function SOURCES-all protein foods, whole grain and enriched breads and cereals
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VITAMIN B6
FUNCTION-coenzyme in amino acid and fatty acid
metabolism-helps convert tryptophan to niacin-helps produce insulin, hemoglobin and
nerve coverings and antibodies
SOURCES –meats, fish, poultry, fruits, green leafy vegetables, whole grains, nuts
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FOLATE FUNCTION-coenzymes in DNA synthesis-vital for new cell synthesis and transmission of heredity SOURCES-leafy vegetables, legumes, seeds, liver, orange juice, fortified foods (eg breads)
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VITAMIN B12
FUNCTION-coenzyme in the synthesis of new cells-activates folate-maintains nerve cells-metabolism of some fatty and amino acids
SOURCES-meat, fish, poultry, milk, dairy products, eggs
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PANTOTHENIC ACID FUNCTION-part of coenzyme A used in energy metabolism SOURCES-meat, poultry, whole grain cereals and legumes
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BIOTIN FUNCTION-coenzyme -energy metabolism
-fatty acid synthesis -amino acid metabolism, -glycogen formation
SOURCES-eggs, liver, yeast breads, gastrointestinal tract flora
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VITAMIN C FUNCTION- collagen synthesis, antioxidant, promotes iron absorption, hormone synthesis, immune function SOURCES-citrus fruits and juices, broccoli, cauliflower, cantaloupe, kiwi fruit, mustard greens, strawberries, tomatoes
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WATER SOLUBLE VITAMINS-IDATME
INGESTION- ORAL, TUBE, INTRAVENOUS
DIGESTION – NOT BROKEN DOWN
ABSORPTION-DIRECTLY INTO BLOOD VIA FACILITATED
TRANSPORT
TRANSPORT-TRANSPORTED FREELY INBLOOD
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WATER SOLUBLE VITAMINS
METABOLISM- TO CORRECT FORM IF REQUIRED
EXCRETION- URINE, FAECES
WHAT ARE THE FAT SOLUBLE VITAMINS
A, D, E, K
VITAMIN A
FUNCTION-dark adaptation, normal growth and development of bones and teeth, normal functioning of skin, membranes, hair, gums and various glands, immune function
SOURCES-retinol- liver, dairy products, fortified milk, margarine, ready to eat cereals
-carotenoids- spinach, broccoli, carrots, peaches, pumpkin, red peppers
PRO-VITAMIN
CONCEPT OF A PRO-VITAMINPRO- VITAMIN IN FOOD METABOLISED IN THE BODY TO A VITAMIN
EG BETA CAROTENE IN CARROTS METABOLISED TO VITAMIN A
NOTE THAT BETA CAROTENE IS A PRO-VITAMIN
OTHER CAROTENOIDS (IN VARIOUSLY COLOURED PEPPERS) METABOLISED TO VITAMIN A
BUT BETA-CAROTENE GIVES HIGHEST YIELD OFVITAMIN A
VITAMIN D FUNCTION- maintains blood calcium concentrations by stimulation of calcium absorption, release of calcium from bones and calcium recovery from kidney SOURCES-sunlight, liver, fatty fish, fortified milk and margarine
VITAMIN E FUNCTION-polyunsaturated fatty acid and cell membrane antioxidant, protects structural integrity of vitamin A
SOURCES-vegetable oils, nuts, seeds
VITAMIN K
FUNCTION-synthesis of blood clotting proteins and a bone protein that regulates blood calcium SOURCES -liver, milk, cabbage family vegetables
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FAT SOLUBLE VITAMINS-IDATME
INGESTION- ORAL, TUBE, INTRAVENOUS
DIGESTION – NOT BROKEN DOWN
ABSORPTION-CARRIERS FOR BOTH ABSORPTION AND TRANSPORT
TRANSPORT-LIPOPROTEINS IN THE BLOOD
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FAT SOLUBLE VITAMINS
METABOLISM- TO CORRECT FORM AS REQUIRED
EXCRETION- URINE, FAECES
ADEK ABSORPTION AND TRANSPORT
CARRIERS FOR BOTHABSORPTION AND TRANSPORT
LIPOPROTEINS IN THE BLOOD
INTEGRATION OF VITAMINS WITH CARBS,LIPIDS AND PROTEIN METABOLISM
METABOLISM IS VERY INTEGRATED
REMEMBER WWFQ
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VITAMIN TOXICITIES AND DEFICIENCIES
NOT LIKELY IF ONE IS FOLLOWING A PROPER TRAINING DIET
PROPER TRAINING DIET GIVES SUFFICIENT VITAMINS
VITAMINS AND THE MACRONUTRIENTS THEY METABOLISE OR PROTECT FREQUENTLY COME IN A PACKAGE
EG B VITAMINS AND CARBOHYDRATES VITAMIN E –LIPID ANTIOXIDANT
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VITAMIN TOXICITIES AND DEFICIENCIES
SLIDE ON INCREASING VITAMINS WITH INCREASED CALORIES
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VITAMIN TOXICITIES AND DEFICIENCIES
NOT LIKELY IF ONE IS FOLLOWING A PROPER TRAINING DIET
PROPER TRAINING DIET GIVES SUFFICIENT VITAMINS
VITAMINS AND THE MACRONUTRIENTS THEY METABOLISE OR PROTECT FREQUENTLY COME IN A PACKAGE
EG B VITAMINS AND CARBOHYDRATES VITAMIN E –LIPID ANTIOXIDANT
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VITAMIN TOXICITIES AND DEFICIENCIES
DEFICIENCY-LOSS OF FUNCTION
TOXICITY –METABOLIC INTERFERENCE
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THUS THERE IS AN INTEGRATIONOF SOURCE, FUNCTION, DEFICIENCY AND TOXICITY
REMEMBER THAT SOURCE CANINCLUDE SUPPLEMENTS INCLUDING PILLS
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VITAMIN SUPPLEMENTS- WASTE OF TIME AND MONEY- NEED MORE VITAMINS? – EAT MORE FOOD
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VITAMIN TOXICITIES AND DEFICIENCIES
SLIDE ON INCREASING VITAMINS WITH INCREASED CALORIES
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MORE CARBS, PROTEINS AND LIPIDS IN THE DIET MORE VITAMINS IN THE DIETCONTAINING THE CARBS, PROTEINS AND LIPIDS TO ASSIST WITH THE METABOLISM OF THE CARBS, PROTEINS AND LIPIDS.
EVERYTHING IS INTEGRATED
IT IS A PACKAGE DEAL!!
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VITAMINS AS ANTIOXIDANTS
BETA-CAROTENEVITAMIN CVITAMIN E
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VITAMIN TOXICITIES AND DEFICIENCIES
SLIDE ON INCREASING VITAMINS WITH INCREASED CALORIES
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NOTE THE COOPERATION BETWEEN VITAMINS
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Lecture 11 - SUMMARYVITAMINS – SOME GENERAL COMMENTS
•WHAT ARE THE WATER SOLUBLE VITAMINS?
•B CLASS VITAMINS AND VITAMIN C
•WATER SOLUBLE VITAMINS – IDATME
•WHAT ARE THE FAT SOLUBLE VITAMINS?
•ADEK
•FAT SOLUBLE VITAMINS-IDATME
•INTEGRATION OF VITAMINS WITH MACRONUTRIENTS •VITAMIN DEFICIENCES AND TOXICITIES•VITAMIN SUPPLEMENTATION•VITAMINS AS ANTIOXIDANTS
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NEXT TIME WE WILL TALK ABOUT VITAMINS IN SPORTS