Sports Nutrition Chapter 6 - Part 1

8/3/2019 Sports Nutrition Chapter 6 - Part 1

http://slidepdf.com/reader/full/sports-nutrition-chapter-6-part-1 1/21

Vitamins

Chapter 6



What are vitamins?

• Organic molecules

• Essential for humansurvival

• Exist in water andfat soluble forms

Photo © AbleStock



Vitamin Classification

Water Soluble • B vitamins, choline,

and vitamin C

• Dissolve in water

• Easily transportedin blood

• Excess is excretedin urine

• Low potential fortoxicity

Fat Soluble • A, D, E, K

• Do not dissolve inwater

• Require dietary fatfor transport inblood

• Excess can be

stored in fat tissuesof body

• Higher potential fortoxicity



Water-soluble Vitamins

• Involved in many processes within the body

• Critical for energy production, especially

during exercise

• The serve as coenzymes

– A coenzyme is an organic molecule, usually a

B-vitamin, that attaches to an enzyme andactivates or increases its ability to catalyze

metabolic reactions.



B-Complex Vitamin: Thiamin

• Also known as B1

• Functions:

– Energy production

– Nervous system

• RDA/AI:

– Men = 1.2 mg

– Women = 1.1 mgor

– 0.5 mg/1,000 kcalexpended

Source: USDA



B-Complex Vitamin: Thiamin

(continued)• Signs of deficiency:

– Headaches

– Confusion

– Muscle pain and weakness

– Fatigue

– Beriberi in severe cases

• Symptoms of toxicity: – Toxic buildup is rare

– UL not established

• Are supplements needed?



Thiamin (B1)

• With regard to performance, studies have

found that athletes with low intakes of

thiamin and other water-soluble vitaminsover the course of 11 weeks suffer

decreases in maximal work capacity, peak

power, and mean power output.



Thiamin (B1)

• Found in a variety of foods including whole

grains, legumes, wheat germ, nuts, pork,

and fortified foods, such as refined flours,grains, and breakfast cereals

• Example of a thiamin-rich meal or snack:

– Breakfast: 1 packet of instant oatmeal, madewith 8 oz soy milk and topped with ¼ cup of

sunflower or pumpkin seeds

– Total thiamin content = 0.768 milligrams



B-Complex Vitamin: Riboflavin

• Also known as B2

• Functions:

– Electron transport inaerobic energyproduction

• RDA/AI:

– Men = 1.3 mg – Women = 1.1 mg

Source: USDA



Riboflavin (B2)

• Highly involved in the aerobic production of

energy (ATP) from carbohydrates, proteins, and

fats• It is a component of two enzymes – flavin

mononucleotide and flavin adenine dinucleotide.

– These enzymes are involved in the transport of

electrons to the electron transport chain during

aerobic energy production at rest and during

exercise.



B-Complex Vitamin: Riboflavin

(continued)• Signs of deficiency:

– Red, cracked lips

– Sore throat

– Inflamed tongue

• Symptoms of toxicity:

– Toxic buildup is rare – UL not established




Riboflavin (B2)

• Foods rich in riboflavin:

– Milk, yogurt, bread, cereal products, mushrooms,

cottage cheese, and eggs

– Bread and cereal products in the US are fortified with

riboflavin

• Suggestion for a riboflavin-rich meal or snack:

– 2 cups of romaine lettuce with ½ cup each of mushrooms, carrots, and cottage cheese and 2

tablespoons of almonds

– Total riboflavin content: 0.661 milligrams



B-Complex Vitamin: Niacin

• Also known as B3 • Functions:

– Electron transport in

aerobic andanaerobic energy

production

• RDA/AI:

– Men = 16 mg

– Women = 14 mg

Source: USDA



Niacin (B3)

• Highly involved in energy production and

mitochondrial metabolism; thus it affects

muscular and nervous system function.

• A component o two coenzymes that are

important for the anaerobic and aerobic

energy systems (NAD+) and (NADP+).



B-Complex Vitamin: Niacin (continued)

• Signs of deficiency: – Skin rashes

– Mental confusion

– Muscle weakness

– Fatigue

– Pellagra in severe cases


– Itchy rashes

– Headaches and nausea

– Liver complications

– UL = 35 mg




Niacin (B3)

• Foods rich in niacin:

– Refined flours, grains, and cereals are fortified with

niacin

– Other dietary sources include protein-rich foods such as

beef poultry, fish, legumes, liver, and seafood, as well

as whole-grain products and mushrooms

• Suggestion for a niacin-rich meal or snack:

– Chicken Marsala (4 oz chicken in 1 cup mushroom

sauce) on 2 cups spaghetti

– Total niacin content = 24 milligrams



B-Complex Vitamin: B6

• Several forms

• Functions:

– Glycogen metabolism – Transamination

– Neural function

• RDA/AI:

– Men and women =1.3mg

Source: USDA



B6 Functions

• The breakdown of glycogen for energy as well as

gluconeogenesis in the liver

• The synthesis of amino acids via transamination because

not all amino acids can be consumed through the diet

• The conversion of tryptophan to niacin because daily

niacin requirements are met by a combination of niacin

consumed through foods and tryptophan made by the body

• The formation of neurotransmitters – critical for fine motor

movement and control required for various sports



B6 Functions

• The production of the red blood cells’ hemoglobin ring

– Hemoglobin is essential for endurance activities that

rely on oxygen for energy

• The production of white blood cells

– Critical for proper immune function

• Dietary protector against heart disease

– Individuals with low intake of B6, folate, and B12 havehigher blood levels of homocysteine, which is a risk

factor for heart disease.



B-Complex Vitamin: B6 (continued)

• Signs of deficiency:

– Deficiencies rare

– Symptoms include nausea, convulsions, skindisorders, fatigue, weakness, anemia


– Irreversible nerve damage

– Impaired gait

– UL = 100 mg




Vitamin: B6

• Foods rich in B6

– The richest sources include high-protein foods such as

beef, poultry, fish, and eggs

– Other significant sources include whole grains, brown

rice, wheat germ, white potatoes, starchy vegetables,

fortified soy-based meat analogs, and bananas

• Suggestion for a meal or snack:

– Egg-salad sandwich on whole-wheat bread and a

banana

– Total vitamin B6 content = 0.834 milligrams

Documents

Sports Nutrition Chapter 6 - Part 1