EQF Level 5 Professional Diploma
Professional Diploma in Sports Nutrition
Module 1
Lesson 5:Micronutrients & Supplements
Micronutrients
Micronutrients
➢ Only required in small amounts
➢ Essential for optimal health
➢ Required to produce:
- Enzymes
- Hormones
- Essential substances
➢ Severe consequences if needs are
not met
➢ Organic compounds in food
➢ Required for:
- good health
- physical well being
- optimal immune system function
- optimal hormonal system function
➢ Must be attained from food
➢ 13 vitamins essential for health
➢ Most have corresponding deficiency disease
Vitamins
Classification of Vitamins
Vitamins
Water soluble
Fat soluble
Vitamin B group
Vitamin C
Vitamin E
Vitamin D
Vitamin K
Vitamin A
Vitamin B1 -Thiamine
Function:
Assists energy production
Food sources:
Wholegrains, enriched grains liver, pork, dried beans, nuts and
seeds.
Deficiency:
Beriberi, loss of appetite, aches and pains or tingling sensations.
Vitamin B2 -Riboflavin
Function:
Assist energy production. Helps the body use other B vitamins.
Food sources:
Soybeans, meat, poultry, liver, eggs, milk, cheese, yoghurt, wholegrains and
enriched grains.
Deficiency:
Dermatitis, peeling of the skin around the nose, stomatitis.
Vitamin B3 - Niacin
Function:
Helps metabolise macronutrients for energy.
Enzyme function.
Food sources:
Mushrooms, peanut butter, meat, fish, poultry, wholegrains
and enriched grains.
Deficiency:
Dry, cracked and scaly skin, pellagra.
Vitamin B5 –Pantothenic Acid
Function:
Helps utilise fats and CHO for energy, makes hormones.
Food sources:
Organ meats, milk, fish, poultry, wholegrains, legumes, sweet
potatoes, broccoli, cauliflower, oranges and strawberries.
Deficiency:
Numbness and shooting or burning pains in the feet and/or
chronic fatigue.
Vitamin B6 -Pyridoxine
Function:
Helps utilise Protein and Glycogen, helps form haemoglobin.
Food sources:
Potatoes, bananas, meat, fish, poultry, liver, soybeans, chickpeas, lentils, nuts and sunflower seeds.
Deficiency:
Eczema/dermatitis, stomatitis. Leg cramps/numbness of hands/feet, mood
abnormalities, migraine headaches, nausea/dizziness, anaemia.
Vitamin B7 -Biotin
Function:
Allows your body to use protein, fat and
carbohydrates from food.
Food sources:
Sweet potatoes, yoghurt, peanuts, almonds, eggs, liver,
soy protein.
*Biotin content in food can vary greatly*
Vitamin B9 –Folate
Function:
Helps to produce DNA, cells,red blood cells. Preventanaemia.
Taking folic acid lowers therisk of having a baby withNTD’s.
Food sources:
Asparagus, cooked spinach,romaine lettuce, Brussel sprouts,beets, broccoli, corn, green peas,oranges, orange juice, bread,enriched pasta, wheat germ, liver,dried beans, soybeans, flaxseeds,sunflower seeds and lentils.
Vitamin B12 -Cobalamin
Function:
Works with Folate to make DNA, makes blood cells, nerve
health.
Food sources:
Milk, cheese, yoghurt, fortified soy products, meat fish, poultry,
liver and eggs.
Deficiency:
May lead to pernicious anaemia
Vitamin C
Function:
Prevent cells damage, helps heal cuts and wounds and keeps gums
healthy. Keeps the immune system healthy. Increases iron absorption.
Food sources:
Citrus fruits, peppers, broccoli, tomatoes, dark leafy green vegetables
and Brussel sprouts.
Deficiency:
Bruising, slow healing wounds and fractures, nosebleeds, bleeding gums and loose teeth, scurvy
Vitamin A
Function:
Healthy eyes, protects from
infections, promotes normal
growth and development.
Food sources:
Liver, some fish, milk and
cheese.
Deficiency:
Slow bone formation, night blindness, rough
dry scaly skin, increased susceptibility to colds and infections.
Vitamin D
Function:
Increases calcium and phosphorus absorption, bone and teeth health.
Food sources:
Milk, fortified foods, some fish, eggs and
organ meats.
Deficiency:
Rickets, Osteomalacia.
Vitamin E
Function:
Healthy immune system,
antioxidant and protects cells from damage.
Food sources:
Vegetable oils, avocados, green veg, wheat germ, sunflower seeds,
Deficiency:
Loss of appetite, nausea, anaemia,
weak immune system or eye
problems..
Vitamin K
Function:
Clots blood. Makes body proteins for your blood, bones
and kidneys.
Food sources:
Broccoli, soybeans, dark green leafy vegetables
and turnip/ beet greens.
Deficiency:
Bruise or bleed easily, blood
taking longer to clot than normal.
➢Required in small amounts
➢Essential for normal body function
Minerals and Trace Elements
Major Minerals
Calcium
Magnesium
Potassium
Zinc
Copper
Manganese
Selenium
Fluoride
Phosphorous
Sodium
Iron
Chromium
Iodine
Na
Mg
K
Ca
P
Fe
Zn
Cu
Mn
Cr
Se
I
F-
➢ Sufficient amount required to keep athletes
healthy and strong
➢ Certain athletes are more prone to deficiencies
➢ Should be able to meet requirements through a
balanced diet
➢ Supplementation in excess of requirements proves
no advantage
Minerals in the Athletic Diet
Mineral Function Sources Deficiency
Calcium Strengthens bones and teeth. Regulates heartbeat and helps with muscle and nerve function
Milk, dairy products, dark green leafy vegetables, salmon, sardines, turnips, tofu, almonds, broccoli.Absorption increased with vitamin D.
Can affect bone and teeth formation
Iodine Keeps the thyroid gland working, which helps regulate the rate at which our body carries out necessary physiological functions
Seafood, seaweed, dairy products, iodised salts
Enlargement of the thyroid gland
Iron Helps the blood and muscles carry oxygen to the body
Liver, red meat, egg yolk, legumes, whole grains, dark green vegetables. Absorption increased with vitamin C
Anaemia-, insomnia, palpitations
Mineral Function Sources Deficiency
Magnesium Relaxes muscles, aids metabolism, aids in bone growth.
Wholegrains, nuts, legumes, apricots, bananas, soy, beans, green leafy vegetables.
Fatigue, numbness, poor memory, muscle twitching, irritability, tingling, rapid heartbeat.
Potassium Essential for nerve function, muscle contraction and maintenance of fluid in the body. Maintenance of blood pressure.
Oranges, bananas, peanuts, beans, potatoes, spinach.
Fatigue, hypertension, decreased heart rate.
Selenium Helps to prevent damage to cells and aids in functioning the thyroid gland.
Tuna, brazil nuts, eggs, grains, chicken, shellfish, fish.
Poor heart function, osteoarthropathy, mental retardation.
Zinc Helps wounds to heal. Aids taste and smell senses.
Whole-wheat, peanut, poultry, eggs, legumes, beef, shellfish
Growth retardation, hair loss, diarrhea, delayed sexual maturation and impotence, eye and skin lesions, and loss of appetite.
Supplements
Sports Supplements
Pros Cons
Direct performance enhancement Expense
Assistance to meet nutritional goals –indirect performance enhancement
Side Effects
Placebo effect (psychological effect) Redirection of resources from real performance enhancing factors
Contamination (doping outcome)
Clinical Sports Nutrition 4th ed. P422
Sports Supplements
➢ Also called ergogenic aids
➢ Enhance:
• Energy use
• Energy production
• Recovery
➢ Omega-3 fatty acids
- Eicosapentaenoic acid (EPA)
- Docosahexaenoic acid (DHA)
➢ Reported to:
- reduce muscle soreness
- improve oxygen & nutrient delivery
- reduce inflammation
- increase muscle synthesis
Fish Oil
Fish Oil
➢ 1.2-4.0g/d of omega-3 fatty acids for anti-inflammatory limiting effect
EPA= 1.86g/d
DHA=1.50g/d
Foods containing DHA/EPA
Food Serving mg
Salmon (cooked) 3 oz 1800
Tuna (cooked) 3 oz 1300
Mackerel (cooked) 3 oz 1000
Anchovy (canned in oil) 2 oz 900
Trout (cooked) 3 oz 800
Scallops (cooked 100 g 350
Fish Oil
➢Naturally occurring, alkaline salt
➢Bicarbonate is chief buffering
system
➢Regulates pH of body
➢Buffers lactic acid produced during
anaerobic metabolism
➢Good scientific backing that it
improves high intensity exercise
Sodium Bicarbonate
➢ Protocol:
- 0.3g per kg of BW
- 4-5 tsp
- 1-2 hours prior to exercise
➢ May be unpalatable
➢ Side effects:
- may cause GI distress
➢ Should always be consumed with plenty of
water to reduce GI distress
Sodium Bicarbonate
➢ Mildly addictive stimulant found naturally in leaves, nuts, and seeds of a number of plants
➢ Main dietary sources: tea, coffee, chocolate, soft drinks, energy drinks
➢ Also known as ‘guarana’ in energy drinks
Benefits:➢ Boost energy levels➢ Alleviate fatigue➢ Increase concentration and focus➢ Sound evidence that caffeine may enhance the
performance for a range of sports:- Endurance ( >60 min)- High intensity (1-60 min)- Team & intermittent
Caffeine
➢ Up to 400mg/day considered safe
limit for adults
➢ Pregnant women- <200mg/day
➢ Children and adolescents-
100mg/day or less
Safe consumption of Caffeine
Caffeine
Too much: >500mg• Insomnia• Nervousness• Restlessness• Irritability• Stomach upset• Fast heartbeat• Muscle tremors
Protein
➢Powder or liquid supplement
➢Supplementation can be
implemented for convince
➢4 main types:
- Whey - Casein
- Egg - Soy
➢ May actually offer unique benefits
Protein
➢ Whey
- amino acid profile suited to muscle
building
- abundant in leucine
- rapidly digested
➢ Casein
- digested slower
- good general use protein
- helps with muscle recovery
➢ Naturally occurring
➢ Dietary sources include meat and fish
➢ Fuels body during high intensity activities
➢ Supplementation boosts levels in skeletal muscle
• Improves performance
• Increases lean body mass
• Reduces fatigue
Creatine
➢ No evidence of detrimental side effects
➢ Some individuals experience mild side-effects
- weight gain, intra-muscular water retention
➢ Form of supplement important
- Creatine Monohydrate
- Only one certain to work
Creatine
➢Suited to high intensity sports
• Sprinters
• Weight lifters
• Team sports
➢Creatine monohydrate
• Maintenance: 1 x5g dose per day
• Needs to accumulate so timing not important
Creatine
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EQF Level 5 Professional Diploma