Vitamins - Sports Nutrition Exam 3

Front 1

Which vitamins are fat-soluble?

Back 1

A,D,E,K

Front 2

How are fat-soluble vitamins absorbed, stored, and excreted?

Back 2

Require dietary fat for absorption and transport
Excess stored in fat tissue (adipose) ie Liver
Higher potential risk for toxicity

Front 3

How does vitamin absorption effect chance for deficiency and toxicity?

Back 3

Water soluble: higher deficiency, lower toxicity risk
Fat soluble: lower deficiency, higher toxicity risk

Front 4

Which vitamins are water-soluble?

Back 4

8 B Vitamins
Choline
Vitamin C

Front 5

How are water-soluble vitamins absorbed, stored, and excreted?

Back 5

Easily absorbed in the blood stream
Not stored in appreciable amounts
Excreted in the urine

Front 6

What are phytochemicals and how many are in the American Diet?

Back 6

Chemical substances derived from plants (phyto means plant)
50 in the American Diet

Front 7

Why do men get a higher RDA for most B vitamins than women, particularly thiamin, riboflavin, niacin?

Back 7

RDA is based on kcals consumed and men generally consume more calories than women

Hint 7

Thiamin: 1.2 mg for Men; 1.1 mg for Women or .5mg/1,000 kcals expended
Riboflavin: 1.3 mg for men; 1.1 mg for women
Niacin: 16 mg for men; 14 mg for women UL 35mg

Front 8

Why are B vitamins important in energy metabolism?

Back 8

The B vitamins are important co-enzymes and are important for energy production

Front 9

How is the RDA established for vitamins thiamin, riboflavin, niacin?

Back 9

Based on calories ingested but because athletes expend so many calories their needs are slightly higher than the RDA

Front 10

Why are deficiencies of the “B complex” rare?

Back 10

because they are found in a large variety of foods and many of our foods are fortified and/or enriched

Front 11

Regarding deficiency for B-complex vitamins, what dietary situations might be exceptions?

Back 11

those with eating disorder or who are dieting

Front 12

What might be a symptom of a significant B complex deficiency?

Back 12

Generally fatigue is a symptom since B complex vitamins are important for energy production. Some specific symptoms include nerve damage for thiamin deficiency; inflamed tongue for riboflavin; GI issues for Niacin; Nausea for B6

Front 13

Which B vitamin may be a concern for the strict vegetarian?

Back 13

B12 because B12 is found naturally only in animal products so vegetarians might need to increase intake of fortified/enriched foods or supplement

Front 14

Which B vitamins are the most harmful when taken at high doses? What are the complications?

Back 14

Niacin - liver complications
B6 - irreversible nerve damage

Front 15

As a general rule, why is vitamin supplementation unnecessary for athletes?

Back 15

Because a balanced diet should provide adequate amounts and research has not indicated that supplementation is beneficial

Front 16

What are the foods B vitamins are generally found in?

Back 16

large variety of foods but meats/grains

Front 17

What are the exceptions? (When might supplementation be advised for an athlete?)

Back 17

A vegetarian athlete or dieting

Front 18

Why was folic acid added as one of the B vitamins that grains are now fortified with?

Back 18

to prevent neural tube defects

Front 19

Define: free radical and antioxidant.

Back 19

Free radicals are highly reactive molecules, usually containing oxygen, that have unpaired electrons so they steal it from other stable sources such as cell membranes, DNA therefore causing damage

Hint 19

Antioxidants (vit. A,C,E) neutralize free radicals by donating an electron or work as co-enzyme to get rid of them

Front 20

Why might moderate vitamin C supplementation benefit the athlete?

Back 20

because exhaustive, stressful exercise forms free radicals and Vitamin C will help neutralize them

Front 21

What are the various roles of vitamin C in the body?

Back 21

collagen synthesis
immune function
ANTIOXIDANT
Enhances iron absorption
Aides in formation of some hormones (epinephrine)

Front 22

And what foods provide vitamin C?

Back 22

Strawberries, Oranges (orange juice), Wheat Bran flakes, Spinach, Broccoli

Front 23

Know the signs of deficiency and toxicity of vitamin C

Back 23

Deficiency - Swollen gums, Fatigue, Scurvy
Toxicity - develop kidney stones which interferes with other nutrients being absorbed; nausea and diarrhea

Front 24

What are some of the causes of free radical production in the body?

Back 24

Normal cellular metabolism, breathing polluted air, or excess strenuous exercise

Front 25

How does strenuous exercise contribute to free radical production?

Back 25

Strenuous exercise increases the amount of oxygen in the body; increasing the amount of oxygen molecules.

Front 26

What are some of the adverse health effects free radicals?

Back 26

destroy genes, cell membranes can lead to heart disease, cancer, and other illnesses

Front 27

Which vitamins are antioxidants?

Back 27

Vitamins A, E, C

Front 28

Which type of foods are the antioxidant vitamins generally found in?

Back 28

fruits, vegetables and animal products for the fat soluble vitamins

Front 29

Where and how does vitamin E work as an antioxidant in the body?

Back 29

Vitamin E protects the cell membranes by reacting directly with the free radical; as well as with genes

Front 30

Summarize the possible effects of vitamin E supplementation in regards to exercise and performance. Any potential negative effects of taking megadoses of vitamin E?

Back 30

Because Vitamin E is only an antioxidant in the body it can neutralize damage due to excess training; however, high doses can affect blood clotting which leads to easy bruising

Front 31

What are some tips for increasing phytochemical in the diet?

Back 31

Serve hot or cold GREEN Tea
Red/Green Grapes
Use tomato sauce/paste as bases for meals
Sprinkle nuts/seed on salads
use garlic in cooking, etc.
new grain such as bulgar, barley or oats

Hint 31

common sources include fruits, vegetables and grains

Front 32

TPP or
B1

Back 32

Thiamin

Hint 32

converts pyruvate to Acetyl CoA so it can enter Krebs Cycle
converts and utilizes glycogen for energy and catabolism of BCAAs

Front 33

FAD
FMN
B2

Back 33

Riboflavin

Hint 33

Aerobic production of carbs, protein, fats
transport of electrons in the ETC at rest and during exercise
TCA Cycle, and Fats to Acetyl CoA

Front 34

NAD
B3

Back 34

Niacin

Hint 34

energy and mitochondrial metabolism
transfer of hydrogens for anaerobic and aerobic energy
In aerobic carries hydrogen to ETC
In anaerobic transfers hydrogen to pyruvate to form lactate for energy breakdown

Front 35

PLP

Back 35

B6

Hint 35

needed for deamination of amino acids to energy
breakdown of glycogen
gluconeogenesis in the liver
coverts tryptophan to niacin
RBC and WBC Production

Front 36

THF

Back 36

Folate

Hint 36

important for tissue repair and RBC maturation
and other compounds to the TCA cycle and some amino acids to Acetyl CoA

Front 37

CoA

Back 37

Pantothenic Acid

Hint 37

important to the citric acid cycle for aerobic production of ATP
part of CoA (coenzyme A)

Front 38

Biotin

Back 38

Biotin

Hint 38

co-factor for several enzymes involved in the metabolism of carbs, protein, fats
helps produce energy by facilitating gluconeogenesis

Front 39

B12

Back 39

Cobalamin because a cobalt center
vitamin is recycled to able to go longer with daily intake

Hint 39

helps prepare fatty acids and other compounds for the TCA cycle