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Micronutrients and H2O
vitamins and minerals
found in variety of foods
balanced diet no supplementation (Ca++)
Vitamins Accessory nutrients (C,H,O)
Supplied thru diet (except D)
Manufactured during photosynthesis
Types of Vitamins Lipid soluble
- A, D, E, and K
Water soluble- C- B: B1, B2, B6, B12, niacin, folic acid
Antioxidant Role Free radicals - highly chemically
reactive molecules/fragments Produced in body:
- O2-, H202, OH-
Produced in environment:- smoke, pollutants, medications
Antioxidant Role free radicals oxidative
stress/cellular damage
oxidation of LDL atherosclerosis
Oxidataive stress cell deterioration, advanced aging, CA, DM, CAD
Antioxidant Vitamins A (& precursor -carotene), C , E
Protect plasma membrane
-carotene & C CA
E & -carotene CAD, blood clots
Recent Research roundworm life by 50%
synthetic drugs that mimic: superoxide dismutase catalase
persist longer than vitamins
Vitamins and Exercise B-complex – coenzymes for CHO,
lipid, & protein catabolism energy
Contribute to Hb synthesis (RBC)
Megavitamins 10-1000x RDA
Excess vitamin Result
C serum uric acid gout
B6 Liver disease/nerve damage
B2 Impaired vision
E Headache, fatigue,blurred vision, GI disturbance, muscular weakness,
low BG
A Nervous system toxicity
D Kidney damage
Minerals Elements Constituents of enzymes,
hormones, vitamins Combine w/ other chemicals
(calcium phosphate in bone, heme blood)
Critical for certain processes (muscle contraction)
Roles of Minerals
Structure (bones/teeth)Function:
- heart rhythm- muscle contraction- neural conductivity- acid-base balance
Roles of Minerals
Regulation Cell metabolism
(enzymes/hormones)
Balance catabolism/metabolism electrolytes
Calcium Osteoporosis :
- less bone density to start- reduced intake teenage years- activity- estrogen / menopause
Other factors: smoking, alcohol abuse
Prevention Ca++ supplementation Vitamin D availability Estrogen therapy W/b activities (consistent) Avoid excessive meat, salt, coffee,
alcohol
Phosporus
Provides rigidity to bones & teeth Essential to ATP, CP Combines w/ lipids plasma
membrane Buffer acids produced 20 heavy
exercise
Magnesium
Involved in: anabolism of serum glucose
liver/muscle glycogen catabolism of glucose, fatty acids,
AA anabolism of lipids & proteins nerve conduction and muscle
action
Iron-deficiency anemia hemoglobin conc. Sluggishness Loss of appetite Reduced capacity for exercise Common in
Iron-deficiency anemia in Females Pregnancy
Menstruation
Vegetarian diet- animal Fe more readily absorbed
Iron RDA
Age Iron (mg)
Children 1 – 10 10
Males 11 – 18 12
19 10
Females 11 – 50 15
51 10
Pregnant 30
Lactating 15
Exercise-Induced Anemia? Loss of iron thru:
- Perspiration- Urine 20 RBC destruction & temp.- Spleen activity- Mechanical RBC destruction
Probably minimal
Supplementation? Hematological work-up Accumulate to toxic level and
contribute to: Liver disease DM Heart damage / CAD Joint damage
Electrolytes Na+ - blood plasma/extracellular
Cl- - blood plasma/extracellular
K++ - chief intracellular
Na+ and Cl- Modulate fluid exchange
Regulate exchange of nutrients and wastes between cell and external medium
Na+ and K++ Establish electrical gradient across
cell membranes for: Nerve impulses Muscle contraction Gland function
Minerals & Exercise Excessive loss Impair heat tolerance &
performance Cramps Exhaustion Heat stroke
Minerals & Exercise
Good diet
Glass of OJ replaces Ca, K, Mg lost in 3 L of perspiration
Supplementation
Functions of Water Transport and reactive medium
- diffusion of gases- transportation of nutrients,
gases, & wastes Heat-stabilizing Lubricates joints Structure & form
Water RegulationInput (ml) Outpu
t(ml)
Food 1000
Urine 1250
Fluids 1200
Feces 100
Metabolism
350 Skin 850
Lungs 350
Total 2550
Total 2550
Water Regulation in Hot Weather during Exercise
Input (ml) Output
(ml)
Food 1000 Urine 500
Fluids 1200 Feces 100
Metabolism
350 Skin 5000
Lungs 700
Total 2550 Total 6300
Water and Exercise 100% relative humidity
- evaporation impossible- loss of cooling mechanism
No humidity- optimum cooling- excessive fluid loss plasma volume circulatory strain
Assessing Fluid Loss Accurate body weight pre- and
post-exercise
1 lb. BW = 450 mL (15 oz.) dehydration
Hyponatremia Dilution of extracellular Na+
Headache, confusion, malaise, nausea, cramping, coma, pulmonary edema, death
Recommended