Zinc and ZMA. Technical Document

Size: px
Start display at page:

Download "Zinc and ZMA. Technical Document"

Transcription

1 Zinc and ZMA Technical Document Developed by INDI/SNIG for the Irish Sports Council 2009

2 Table of Contents Introduction 3 The health benefit claims for consuming zinc supplements 3 The athletic benefits of consuming zinc supplements 3 Recommended zinc dosage 3 Concerns with zinc supplementation 4 Zinc monomethionine aspartate and Magnesium aspartate (ZMA) 4 The claimed benefits for consuming ZMA 4 The athletic benefits of consuming ZMA 5 ZMA dosage 5 Concerns with ZMA supplementation 5 Summary of ZMA Literature 5 Notes 6 References 7 2

3 Introduction Zinc is an essential trace element which plays an important role in all living human cells. Zinc can be found in all tissues and fluids within our bodies, with the majority found in skeletal muscle and bones (de Oliveira et al. 2009, Arikan et al. 2008, Volpe, 2008). Zinc plays an important role in exercise metabolism, with studies demonstrating that athletes or individuals who recreationally train are at a higher risk of zinc deficiency (Arikan et al. 2008, Nieman and Pedersen 1999, Nieman 1999). Arikan (2008) showed serum zinc levels were less in national team weightlifters than in a sedentary group, but all appeared to be within the normal range, so it is questionable as to whether this has any real significance. Although studies have shown that athletes may have lower plasma zinc levels during heavy training periods, those lower plasma zinc levels reported for the majority of athletes usually remain within normal clinical ranges (Volpe 2008, Volpe 2007, Kilic et al. 2006, Peake et al. 2003). Zinc can be found in many foods such as meat, liver, eggs, seafood (especially shellfish and oysters), and in smaller amounts in nuts, legumes, wholegrains, miso, tofu, brewers yeast, mushrooms, green beans and pumpkin seeds. Zinc can also be purchased as a nutritional supplement in isolation as a tablet, as part of multivitamins and in conjunction with other minerals such as magnesium in supplements such as ZMA (see below). Zinc is an essential mineral that is present in some foods and imperative to the normal physiological functioning of the human body. It plays a role in maintaining normal growth and development, immune function, wound healing, taste and smell to name a few. This technical document and factsheet will only focus on zinc supplementation in athletes and exercise. The health benefit claims for consuming zinc supplements The main purported benefit of zinc supplementation revolves around enhancing immune function. Reported benefits include reducing the risk of the common cold and other infectious diseases (Maughan et al 2004, Gleeson et al. 2004). A review by Maughan et al (2004) reported that the findings of studies assessing supplementation with zinc to combat the symptoms of the common cold were inconclusive and unclear. Whilst some studies suggested favourable outcomes for decreasing the symptoms of common colds when supplementation was commenced within 24 hours from the onset of symptoms (Mossad et al. 1996), others did not (Mackinnon et al. 1998). While zinc has been shown to be important for maintaining immune function, excessive consumption of certain micronutrients, including zinc, can also impair immune function and have other adverse effects on health such as an increased risk of infection (Gleeson et al. 2004). For more detailed reviews of zinc supplementation and immune function in athletes please refer to Maughan et al. (2004) and Gleeson (2004). The athletic benefits of consuming zinc supplements Low plasma zinc levels have been associated with reductions in RBC carbonic anhydrase activities, and impaired metabolic responses during exercise (Lukaski et al. 2005). Therefore if an athlete is zinc deficient, supplementation may prevent these outcomes that may impair exercise performance. However, analysis of the current body of literature, would suggest that there is no athletic benefit from consuming zinc supplements unless there is initially a clinical deficiency. Furthermore, there is no evidence to suggest that higher than normal levels of plasma zinc correlate to a performance benefit. Recommended zinc dosage Zinc requirements are higher in athletes than sedentary individuals because of increased losses in sweat and urine (Gleeson et al. 2004), but zinc lost through sweat has been shown to decrease after environmental acclimatisation (Chinevere et al. 2008, Montain et al. 2007). 3

4 The currently recommended dietary allowances for zinc from all sources (food and supplementation) are summarised in Table 1. Table 1: Recommended Dietary allowances for Ireland Age RDA (mg/day) Males Females Source: Food Safety Authority of Ireland, 1999 Concerns with zinc supplementation Studies have demonstrated that chronic zinc supplementation can reduce plasma copper and iron levels (de Oliveira 2009, Maxwell et al. 2007) which may have negative effects on athletic performance. Other reported adverse effects of zinc supplementation include nausea and bad taste reactions (Mossad et al. 1996, Maughan et al. 2004). Zinc monomethionine aspartate and Magnesium aspartate (ZMA) Zinc monomethionine aspartate and Magnesium aspartate, or ZMA as it is commercially known, is a combination of zinc, magnesium and vitamin B6. As zinc and magnesium individually are involved in many physiological processes that affect exercise, the combination of both known as ZMA has claimed to enhance athletic performance. Zinc has been purported to increase testosterone levels (Brilla et al. 2000) but this has predominantly been demonstrated in those with zinc deficiencies (Prasad et al. 1996, Favier 1992, Haboubi et al. 1988). The claimed benefits for consuming ZMA Nutritional supplement companies claim the consumption of ZMA will increase testosterone levels, thereby increasing muscular strength. An increase in testosterone levels in athletes has only been reported in one scientific study by Brilla et al. (2000) in which footballers were undertaking intense and exhaustive exercise. Other studies have only demonstrated increases in testosterone in those with zinc deficiencies (Favier 1992) and in elderly men (Haboubi et al. 1988). In healthy exercising populations, Koehler et al. (2009) demonstrated no increase in testosterone, and Wilborn et al. (2004) demonstrated that ZMA consumption did not enhance resistance training adaptations in well trained males. See Table 2 for a summary of the literature. 4

5 The athletic benefits of consuming ZMA Taking into account published literature to date, supplementation with ZMA does not appear to elevate testosterone levels or lead to additional strength adaptations from resistance training. ZMA dosage The current available scientific literature does not support the supplementation of ZMA therefore, it is inappropriate to provide dosage guidelines. Concerns with ZMA supplementation Due to the high levels of elemental zinc in ZMA, it is conceivable that athletes may consume excessive amounts of zinc which may in turn impair iron and copper absorption (de Oliveira 2009, Maxwell et al. 2007). Iron deficiency may compromise physical performance, through increased heart rate response, increased lactic acid build up and prolonged recovery time. Iron absorption and metabolism is dependent on a copper carrying protein, therefore copper deficiency can also negatively impact on performance ( Summary of ZMA Literature Table 2 Summary of ZMA Literature Reference Subjects Dose Sport / Exercise Protocol Performance Summary Brilla et al male varsity football players 3 capsules of ZMA (30mg zinc monomethionine aspartate, 450 mg magnesium aspartate, and 10.5 mg vitamin B-6) or placebo for 7 weeks. Quadriceps and hamstrings isokinetic torque and power were assessed pre and post supplementation. Yes The study concluded ZMA was efficacious for strength trained athletes by increasing free testosterone. There was no exercise intervention assessed, only nutrition. Koehler et al healthy men who exercised regularly on a recreational or semicompetitive basis 3 capsules of ZMA (30mg zinc monomethionine aspartate, 450 mg magnesium aspartate, and 10.5 mg vitamin B-6) or placebo for 8 weeks. No exercise intervention. Only blood zinc and testosterone levels assessed before and after supplementation. No increase in testosterone levels. The study demonstrated an increase in blood zinc however no increase in testosterone. Wilborn et al resistance trained males 4 capsules of ZMA (11 mg of B-6, 450 mg of magnesium, 30 mg of zinc, 10 mg of potassium, and 706 mg of mucuna pruriens for 8 weeks. Resistance-training 4-day per week: two upper and two lower extremity workouts per week for a total of 8- weeks. No ZMA supplementation during training does not appear to enhance training adaptations in resistance trained populations. 5

6 Notes Pubmed (Medline) and SPORTDiscus were searched for all human studies published in peer reviewed journals in the last 5 years. The terms searched for zinc were: zinc, zinc AND exercise, and the search terms for ZMA were Zinc monomethionine aspartate and Magnesium aspartate, ZMA and ZMA AND exercise were used as key terms in all databases. The reference list from the zinc and ZMA articles retrieved were then searched for any additional land mark papers. Inclusion criteria Human studies published in English Healthy subjects Original investigations assessing the use of zinc or ZMA and exercise Incorporated the use of an indistinguishable placebo Exclusion Criteria Studies assessing Zinc or ZMA in a combination with another supplement Qualitative studies assessing supplement use in both the general and athletic population After title and abstract review, three original articles that assessed the use of ZMA in exercise settings were retrieved for review. There were no specific articles assessing the possible ergogenic effects of zinc and exercise. 6

7 References Arikan S, Akkus H, Halifeoglu I, Baltaci AK. Comparison of plasma leptin and zinc levels in elite athletes and sedentary people. Cell Biochem Funct Aug;26(6): Brilla LR and Conte V. Effect of a novel zinc-magnesium formulation on hormone and strength. Journal of Exercise Physiology 2000 Oct;3(4): Chinevere TD, Kenefick RW, Cheuvront SN, Lukaski HC, Sawka MN. Effect of heat acclimation on sweat minerals. Med Sci Sports Exerc May;40(5): de Oliveira Kde J, Donangelo CM, de Oliveira AV Jr, da Silveira CL, Koury JC. Effect of zinc supplementation on the antioxidant, copper, and iron status of physically active adolescents. Cell Biochem Funct Apr;27(3): Favier, AE. The role of zinc in reproduction. Biological Trace Element Research 32: , Gleeson M, Nieman DC, Pedersed BK. Exercise, nutrition and immune function. Journal of Sports Sciences, 2004, 22, Haboubi, NY,Baker MA, Gyde OH, Small NA, Haboubi N. Zinc supplementation and erythropoiesis in the elderly. Journal of Clinical Pathology 41: 706,1988. Kilic M, Baltaci AK, Gunay M, Gökbel H, Okudan N, Cicioglu I. The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc. Neuro Endocrinol Lett Feb-Apr;27(1-2): Koehler K, Parr MK, Geyer H, Mester J, Schänzer W. Serum testosterone and urinary excretion of steroid hormone metabolites after administration of a high-dose zinc supplement. European Journal of Clinical Nutrition 63:65-70,2009. Koury JC, de Oliveira Kde J, Lopes GC, de Oliveira AV Jr, Portella ES, de Moura EG, Donangelo CM. Plasma zinc, copper, leptin, and body composition are associated in elite female judo athletes. Biol Trace Elem Res Jan;115 (1): Lukaski HC. Low dietary zinc decreases erythrocyte carbonic anhydrase activities and impairs cardiorespiratory function in men during exercise. Am J Clin Nutr May;81(5): Macknin, M.L., Piedmonte, M., Calendine, C., Janosky, J., Wald, E. Zinc gluconate lozenges for treating the common cold in children: a randomized controlled trial. Journal of the American Medical Association 1998:279,

8 Maughan RJ, King DS, Lea T. Dietary Supplements. Journal of Sports Sciences, 2004, 22, Maxwell, C, Volpe SL. Effect of zinc supplementation on thyroid hormone function: a case study of two college females. Ann. Nutr. Metab 2007: 51: Montain SJ, Cheuvront SN, Lukaski HC. Sweat mineral-element responses during 7h of exercise-heat stress. Int J Sport Nutr Exerc Metab Dec;17(6): Mossad, S.B., Macknin, M.L., Medendorp, S.V. and Mason, P. Zinc gluconate lozenges for treating the common cold: a randomized double-blind placebo controlled study. Annals of Internal Medicine 1996:125, Nieman DC. Nutrition, exercise, and immune system function. Clin Sports Med 1999;18: Nieman DC, Pedersen BK. Exercise and immune function: Recent developments. Sports Med 1999;27: Peake JM, Gerrard DF, Griffin JFT. Plasma zinc and immune markers in runners in response to a moderate increase in training volume. Int J Sports Med 2003;24: Prasad AS, Mantzoros CS, Beck FW, Hess JW, Brewer GJ. Zinc status and serum testosterone levels of healthy adults. Nutr 1996:12: Recommended Dietary Allowances for Ireland, Food Safety Authority of Ireland. assets/0/86/204/fb3f bf9-903f-938f3c2ad01f.pdf Accessed 23rd October Sportsscience. Accessed 3rd November Volpe SL, Lowe NM, Woodhouse LR, King JC. Effect of maximal exercise on the short-term kinetics of zinc metabolism in sedentary men. Br J Sports Med Mar;41(3): Volpe SL. Minerals as ergogenic aids. Current Sports Medicine Reports. 2008; 7(4) Wilborn CD, Kerksick CM, Campbell BI, Taylor LW, Marcello BM, Rasmussen CJ, Greenwood MC, Almada A, Kreider RB. Effects of Zinc Magnesium Aspartate (ZMA) Supplementation on Training Adaptations and Markers of Anabolism and Catabolism. J Int Soc Sports Nutr Dec 31;1(2):

Conjugated Linoleic Acid Technical Document Feb Conjugated Linoleic Acid

Conjugated Linoleic Acid Technical Document Feb Conjugated Linoleic Acid Conjugated Linoleic Acid Technical Document Developed by INDI/SNIG for the Irish Sports Council 2014 Conjugated Linoleic Acid (CLA) Pubmed (Medline), SPORTDiscus and the Cochrane Library were searched

More information

The human body contains approximately three grams of zinc, the highest concentrations of which are located in the prostate gland and the eye.

The human body contains approximately three grams of zinc, the highest concentrations of which are located in the prostate gland and the eye. Zinc AT A GLANCE Introduction Zinc (Zn) is found in nearly 100 different enzymes and as such is an essential building block for all life. Zinc is the second most common trace mineral in the body after

More information

Supplemental Zinc. By: Karen Carbone. I've read some interesting studies recently having to do with

Supplemental Zinc. By: Karen Carbone. I've read some interesting studies recently having to do with Supplemental Zinc By: Karen Carbone Introduction I've read some interesting studies recently having to do with supplementation of zinc and felt that information on this mineral would be helpful. Zinc is

More information

F. To provide energy, to spare body protein, to prevent ketosis. G. Food sources include breads, vegetables, fruit, and milk.

F. To provide energy, to spare body protein, to prevent ketosis. G. Food sources include breads, vegetables, fruit, and milk. Nutrition: Nutrients for the Body Nutrients are chemical substances supplied by food that the body needs for growth, maintenance, and repair. The six nutrients are: 1. Carbohydrates. 2. Proteins. 3. Fats.

More information

Macros and Micros. of a Healthy Diet. Macronutrients. Proteins

Macros and Micros. of a Healthy Diet. Macronutrients. Proteins Macros and Micros of a Healthy Diet Macronutrients Nutrients needed in large amounts in the body that provide energy Includes protein, carbohydrates, and fats Proteins Roles in the body: Develops, maintains,

More information

Clinical Practice Guidelines: Nutrition for the Athlete

Clinical Practice Guidelines: Nutrition for the Athlete Clinical Practice Guidelines: Nutrition for the Athlete DAILY MACRONUTRIENT AND ENERGY NEEDS Energy and macronutrient needs vary for each individual depending on the intensity, frequency, duration, and

More information

Diet and Sports Performance

Diet and Sports Performance Diet and Sports Performance Sami Ullah Khan Alamgir Khan Prof. Dr. Salahuddin Khan Muhammad Khushdil Khan Sajid Ullah Khan Department of Sports Science & Physical Education Gomal University KP Pakistan

More information

Nutrition: Guidelines

Nutrition: Guidelines Nutrition: Guidelines give yourself the best chance. enhance performance and produce results Chris Fox, HTPWAA Introduction One of the most important aspects of sporting performance often overlooked by

More information

Giles Warrington and Dessie Dolan Fuelling Our Development: The Reality Behind Hydration and Nutrition

Giles Warrington and Dessie Dolan Fuelling Our Development: The Reality Behind Hydration and Nutrition Giles Warrington and Dessie Dolan Fuelling Our Development: The Reality Behind Hydration and Nutrition Determinants of Athletic Performance: 1. Genetics 2. Environment Training: Technical/Tactical/Physical/Mental

More information

VITAMIN D AND THE ATHLETE

VITAMIN D AND THE ATHLETE VITAMIN D AND THE ATHLETE CONSIDERATIONS FOR THE PRACTITIONER Written by Bruce Hamilton, Qatar Vitamin D is a steroid hormone that has previously been given little attention, partially as a result of its

More information

The sweat experts. precisionhydration.com

The sweat experts. precisionhydration.com The sweat experts precisionhydration.com A one-size-fits-all approach doesn't work for hydration. Why Precision Hydration? Sweat rates and sweat sodium concentrations vary dramatically between individuals

More information

Vitamin A. Vitamin D

Vitamin A. Vitamin D Vitamin A Fat Soluble Vitamin Maintains hair and skin cells. Helps prevent night blindness. Orange and dark green vegetables, dairy products, and fish oils Works with calcium to build and maintain healthy

More information

Testosterone Boosting & Enhancement

Testosterone Boosting & Enhancement Testosterone Boosting & Enhancement Written by the Editors of Examine.com Updated June 24, 2014 Medical Disclaimer & Important Note This guide is a general health-related information product, intended

More information

Everything You Need to Know about Vitamins and Minerals

Everything You Need to Know about Vitamins and Minerals Everything You Need to Know about Vitamins and Minerals A Beta-Carotene Thiamine (B 1 ) Riboflavin (B 2 ) Vitamin A is needed for new cell growth. Helps fight infection. Essential for healthy skin, good

More information

A Review of Magnesium, Iron, and Zinc Supplementation Effects on Athletic Performance

A Review of Magnesium, Iron, and Zinc Supplementation Effects on Athletic Performance 한국체육학회지, 2017, 제 56 권제 1 호, 797-806 The Korean Journal of Physical Education, 2017, 56(1), 797-806 http://dx.doi.org/10.23949/kjpe.2017.01.56.1.59 ISSN 1738-9666(Print) / ISSN 2508-7029(Online) A Review

More information

Nutrition for Athletic Performance in Cross-Country. By:Carly Wells, RD, LDN

Nutrition for Athletic Performance in Cross-Country. By:Carly Wells, RD, LDN Nutrition for Athletic Performance in Cross-Country By:Carly Wells, RD, LDN Why is it important to focus on eating right? It affects performance Provides appropriate fuel Aids in recovery Facilitates strength

More information

VIGORBITAL. A new Food Supplement aimed at improving energy yielding metabolism, muscle and cardiac functions, and protein synthesis

VIGORBITAL. A new Food Supplement aimed at improving energy yielding metabolism, muscle and cardiac functions, and protein synthesis VIGORBITAL A new Food Supplement aimed at improving energy yielding metabolism, muscle and cardiac functions, and protein synthesis Product Presentation Milan, 2018 www.blymum.com info@blymum.com BLYMUM

More information

Amani Alghamdi. Slide 1

Amani Alghamdi. Slide 1 Minerals in the body Amani Alghamdi Slide 1 The Minerals Small, naturally occurring, inorganic, chemical elements Serve as structural components Minerals classification The minerals present in the body

More information

Notes on Nutrition by Chamali Samarasekara. Notes on Nutrition

Notes on Nutrition by Chamali Samarasekara. Notes on Nutrition Notes on Nutrition Patient groups particularly affected by their nutrition Pregnant and lactating women Babies (constipation) Children (malnutrition) The elderly (immobility/ visual impairment) Inpatients

More information

Lack of training adaptation and progress; just a fatigued athlete, or are we missing something.?

Lack of training adaptation and progress; just a fatigued athlete, or are we missing something.? Lack of training adaptation and progress; just a fatigued athlete, or are we missing something.? 15.03.2017 Best practice Thorough nutritional screening Medical history Natural body weight Weight history

More information

Multivitamins are a mixture of vitamins and minerals which are essential for the body to work and stay healthy.

Multivitamins are a mixture of vitamins and minerals which are essential for the body to work and stay healthy. MULTIVITAMINS Multivitamins are a mixture of vitamins and minerals which are essential for the body to work and stay healthy. Vitamins are vital substances that are required for normal growth and functioning

More information

The Role of Nutrient Timing in the Adaptive Response to Heavy Resistance Training Jose Antonio, PhD, CSCS, FNSCA Tim Ziegenfuss, PhD

The Role of Nutrient Timing in the Adaptive Response to Heavy Resistance Training Jose Antonio, PhD, CSCS, FNSCA Tim Ziegenfuss, PhD The Role of Nutrient Timing in the Adaptive Response to Heavy Resistance Training Jose Antonio, PhD, CSCS, FNSCA Tim Ziegenfuss, PhD This paper was presented as part of the NSCA Hot Topic Series. All information

More information

Vitamin and Mineral Supplementation and Monitoring. Bariatric Surgery

Vitamin and Mineral Supplementation and Monitoring. Bariatric Surgery Vitamin and Mineral Supplementation and Monitoring Bariatric Surgery We put our patients first by working as one team; leading and listening, and striving for the best. Together, we make the difference.

More information

Role of micronutrients in sport and physical activity

Role of micronutrients in sport and physical activity Role of micronutrients in sport and physical activity Ron J Maughan Department ofbiomedical Sciences, University of Aberdeen Medical School, Aberdeen, UK Many micronutrients play key roles in energy metabolism

More information

The food that we eat provides us with the energy we need to get us through the day. Our bodies also use that energy to perform necessary functions.

The food that we eat provides us with the energy we need to get us through the day. Our bodies also use that energy to perform necessary functions. The food that we eat provides us with the energy we need to get us through the day. Our bodies also use that energy to perform necessary functions. Breathe Maintain body temperature Heart rate Digestion

More information

6 Essential Minerals for Women's Health. By Dr. Isaac Eliaz

6 Essential Minerals for Women's Health. By Dr. Isaac Eliaz 6 Essential Minerals for Women's Health By Dr. Isaac Eliaz Minerals are essential micronutrients that are required in small amounts for the body to function properly. Untreated mineral deficiencies can

More information

EXSC- STANDARD 14. Nutrients

EXSC- STANDARD 14. Nutrients SPORTS NUTRITION EXSC- STANDARD 14 Nutrients Standard 14 Gather relevant information from multiple authoritative print and digital sources related to the importance of a balanced diet in the achievement

More information

LifePak Health Benefits. LifePak is optimum supplementation for:

LifePak Health Benefits. LifePak is optimum supplementation for: LifePak What is LifePak? Our comprehensive nutritional wellness program delivering the optimum amounts of all essential and generally beneficial nutrients for long-term health and well-being. LifePak Health

More information

Chapter 11. Nutrition and Fitness. Karen Schuster Florida Community College of Jacksonville. PowerPoint Lecture Slide Presentation created by

Chapter 11. Nutrition and Fitness. Karen Schuster Florida Community College of Jacksonville. PowerPoint Lecture Slide Presentation created by Chapter 11 Nutrition and Fitness PowerPoint Lecture Slide Presentation created by Karen Schuster Florida Community College of Jacksonville Copyright 2008 Pearson Education, Inc., publishing as Pearson

More information

CHEMISTRY OF LIFE 30 JANUARY 2013

CHEMISTRY OF LIFE 30 JANUARY 2013 CHEMISTRY OF LIFE 30 JANUARY 2013 Lesson Description In this lesson, we will: Investigate the structure and function of molecules that are essential for life. Key Concepts Terminology A molecule is any

More information

Dietary Supplements: Safe, Effective or Neither?

Dietary Supplements: Safe, Effective or Neither? Dietary Supplements: Safe, Effective or Neither? KEEP YOUR EDGE Hockey Sports Medicine 2015 August 28, 2015 Dr. Ashley James, B.A., N.D. Naturopathic Doctor Disclosure I have no relevant non-financial

More information

Principles of nutrition Lesson B

Principles of nutrition Lesson B Principles of nutrition Lesson B Sam - ID 38359016 Unit: Applying the principles of nutrition to a physical activity programme Learning outcomes & assessment criteria Learning outcome: The learner will:

More information

Chapter 4: Nutrition. ACE Personal Trainer Manual Third Edition

Chapter 4: Nutrition. ACE Personal Trainer Manual Third Edition Chapter 4: Nutrition ACE Personal Trainer Manual Third Edition Introduction SCAN group of dieticians who practice in sports and cardiovascular nutrition [SCAN]; locate local SCAN dieticians by contacting

More information

The Better Health News2

The Better Health News2 October, 2016 Volume11, Issue 10 The Better Health News2 Special Interest Articles: Menopause and Bioflavonoids Osteoporosis and Exercise Bone Health: More than Calcium & Vitamin D Flax Seeds and Menopause

More information

Nutrition. For the young athlete. Georgia Bevan Accredited Practicing Dietitian. Georgia Bevan APD -Eclipsefuel.com

Nutrition. For the young athlete. Georgia Bevan Accredited Practicing Dietitian. Georgia Bevan APD -Eclipsefuel.com Nutrition For the young athlete Georgia Bevan Accredited Practicing Dietitian What will be covered? Different energy sources in food Impact of nutrients on sports performance and health Target nutrients

More information

Vitamins and Minerals

Vitamins and Minerals Eating Right Vitamins and Minerals Many claims about vitamins and minerals may be misleading and confusing. The following lists tell what vitamins and minerals do, where they are found and the current

More information

NUTRITION CONCEPTS MACRONUTRIENTS FAT SOLUBLE VITAMINS

NUTRITION CONCEPTS MACRONUTRIENTS FAT SOLUBLE VITAMINS NUTRITION CONCEPTS MACRONUTRIENTS Carbohydrates Found in breads, cereals, fruits, vegetables, sugar and potatoes. good source of energy fiber in fruits and vegetables aid in eliminating wastes from the

More information

DR. SHAMSUL AZAHARI ZAINAL BADARI DEPARTMENT OF RESOURCES MANAGEMENT AND CONSUMER STUDIES FACULTY OF HUMAN ECOLOGY UPM

DR. SHAMSUL AZAHARI ZAINAL BADARI DEPARTMENT OF RESOURCES MANAGEMENT AND CONSUMER STUDIES FACULTY OF HUMAN ECOLOGY UPM DR. SHAMSUL AZAHARI ZAINAL BADARI DEPARTMENT OF RESOURCES MANAGEMENT AND CONSUMER STUDIES FACULTY OF HUMAN ECOLOGY UPM Mineral nutrients are inorganic elements found in food which the body cannot synthesis.

More information

NUTRITION: THE STUDY OF HOW THE BODY UTILIZES THE FOOD WE EAT

NUTRITION: THE STUDY OF HOW THE BODY UTILIZES THE FOOD WE EAT NUTRITION: THE STUDY OF HOW THE BODY UTILIZES THE FOOD WE EAT NUTRIENT: a chemical found in food that is needed for life and growth, & the building blocks to make your body function correctly! WHAT DO

More information

BHARATH ACADEMY VITAMINS AND MINERALS CHART

BHARATH ACADEMY VITAMINS AND MINERALS CHART VITAMINS AND MINERALS CHART Different types of vitamins and minerals enable healthy body function, such as cell and tissue repair, production of cells, and healthy brain function. Your body doesn t produce

More information

Nutrition For Young Athletes

Nutrition For Young Athletes Nutrition For Young Athletes Fearghas Thomson MSc Human Nutrition ASSOCIATE REGISTERED NUTRITIONIST ASSOCIATION FOR NUTRITION Overview Foundation Principles of Nutrition Micro and Macronutrients Nutrition

More information

Leaving Certificate Notes

Leaving Certificate Notes Leaving Certificate Notes VITAMINS Sources of vitamins Functions of vitamins Effects of vitamin deficiencies Recommended dietary allowances (RDA s) Properties of all the FAT-SOLUBLE & WATER-SOLUBLE vitamins

More information

BEYOND VACCINES End of Vaccination Era. Zinc and Vaccination

BEYOND VACCINES End of Vaccination Era. Zinc and Vaccination BEYOND VACCINES End of Vaccination Era Zinc and Vaccination Provision of adequate amounts of zinc may assist your immune system in producing antibodies in response to inoculation with attenuated bacteria

More information

Become A Health Coach Certification. Pillar 1: Nutrition, Health & Wellness Week 1. Copyright All Rights Reserved. Pillar 1 Week 1 Video 2 1

Become A Health Coach Certification. Pillar 1: Nutrition, Health & Wellness Week 1. Copyright All Rights Reserved. Pillar 1 Week 1 Video 2 1 Become A Health Coach Certification Pillar 1: Nutrition, Health & Wellness Week 1 1 Essential Nutrition : The Distilled Top 20% Of Nutrition, Health & Wellness Knowledge That Matters For Health Coaches

More information

9/26/2016. The Impact of Dietary Protein on the Musculoskeletal System. Research in dietary protein, musculoskeletal health and calcium economy

9/26/2016. The Impact of Dietary Protein on the Musculoskeletal System. Research in dietary protein, musculoskeletal health and calcium economy The Impact of Dietary Protein on the Musculoskeletal System Outline A. The musculoskeletal system and associated disorders Jessica D Bihuniak, PhD, RD Assistant Professor of Clinical Nutrition Department

More information

The effects of trainings applied with CoQ10 and zinc supplementation on the thyroid hormone metabolism in Soccer players.

The effects of trainings applied with CoQ10 and zinc supplementation on the thyroid hormone metabolism in Soccer players. Biomedical Research 2017; 28 (16): 7070-7075 ISSN 0970-938X www.biomedres.info The effects of trainings applied with CoQ10 and zinc supplementation on the thyroid hormone metabolism in Soccer players.

More information

Maintaining Healthy Mineral Levels. Fatim Ajwani, RD ALI 492

Maintaining Healthy Mineral Levels. Fatim Ajwani, RD ALI 492 Maintaining Healthy Mineral Levels Fatim Ajwani, RD ALI 492 Learning Objectives To understand the role of minerals in the body and their importance for health. To learn about requirements and sources of

More information

STANDARD FORMULATED SUPPLEMENTARY SPORTS FOODS

STANDARD FORMULATED SUPPLEMENTARY SPORTS FOODS STANDARD 2.9.4 FORMULATED SUPPLEMENTARY SPORTS FOODS Purpose This Standard defines and regulates the composition and labelling of foods specially formulated to assist sports people in achieving specific

More information

Chapter 6 NUTRITIONAL CONSIDERATIONS

Chapter 6 NUTRITIONAL CONSIDERATIONS Chapter 6 NUTRITIONAL CONSIDERATIONS Diet influences virtually every aspect of sports participation. Coaches often lack adequate and reliable nutrition knowledge and incorporate unfounded nutritional practices

More information

Professional Diploma in Sports Nutrition

Professional Diploma in Sports Nutrition Professional Diploma in Sports Nutrition Module 1 Lesson 5: Micronutrients & Supplements EQF Level 5 Professional Diploma Micronutrients Micronutrients Only required in small amounts Essential for optimal

More information

Trace Minerals. Iron, Zinc, Copper, Iodine, Selenium, Fluoride

Trace Minerals. Iron, Zinc, Copper, Iodine, Selenium, Fluoride Trace Minerals Iron, Zinc, Copper, Iodine, Selenium, Fluoride Copyright Copyright Texas Education Agency, 2012. These Materials are copyrighted and trademarked as the property of the Texas Education Agency

More information

Kathleen M. Rasmussen, ScD, RD Meinig Professor of Maternal and Child Nutrition Division of Nutritional Sciences, Cornell University Ithaca, NY 14853

Kathleen M. Rasmussen, ScD, RD Meinig Professor of Maternal and Child Nutrition Division of Nutritional Sciences, Cornell University Ithaca, NY 14853 At what point is not meeting the recommendations for consumption of a food group a problem at the population level? Experience with redesigning the WIC food packages Kathleen M. Rasmussen, ScD, RD Meinig

More information

FUNDAMENTAL NUTRITITION

FUNDAMENTAL NUTRITITION Fundamental Nutrition Products - - multivitamin/mineral, essential fatty acids (EPA/DHA), calcium, vitamins B, C, D & E, other antioxidants, phytonutrient complex, prebiotics, fiber, probiotics This resource

More information

Drug nutrient interactions have been recognized for decades Drug-nutrient interaction is defined as an alteration of kinetics or dynamics of a drug

Drug nutrient interactions have been recognized for decades Drug-nutrient interaction is defined as an alteration of kinetics or dynamics of a drug Dr Lesley Braun PhD, BPharm, DipAppSciNat Senior Research Fellow Department of Surgery Monash University Honorary Senior Research Fellow Monash/Alfred Psychiatric Research Centre Research Pharmacist Alfred

More information

Exercise Nutrition and Body Composition. Read Chapters 18 & 23

Exercise Nutrition and Body Composition. Read Chapters 18 & 23 Exercise Nutrition and Body Composition Read Chapters 18 & 23 Nutrients Six major nutrients three are fuels Carbohydrates Primary function Simple versus complex carbohydrates The glycemic index Glycemic

More information

The Age Related Eye Disease Study

The Age Related Eye Disease Study The Age Related Eye Disease Study Fatoumata Yanoga, MD Assistant Professor of Ophthalmology Ohio State University Wexner Medical Center 04/13/2018 No Relevant Financial Relationships with Commercial Interests

More information

Nutrient Timing The Fruit of Cutting-Edge Scientific Insights into Exercise Metabolism, Physiology and Nutrition

Nutrient Timing The Fruit of Cutting-Edge Scientific Insights into Exercise Metabolism, Physiology and Nutrition Supplement Performance By Anssi H. Manninen, MHS Nutrient Timing The Fruit of Cutting-Edge Scientific Insights into Exercise Metabolism, Physiology and Nutrition Sports nutrition is skewed toward two ends

More information

BASIC NUTRITION NUTRITION /17/2017. Agenda

BASIC NUTRITION NUTRITION /17/2017. Agenda BASIC NUTRITION Haley Quade, M A, RD, CD Tarrah M ccreary, M S, RD, SNS Agenda Gain a basic understanding of general nutrition Become familiar with the Dietary Guidelines for Americans current standards

More information

USN SCHOOLS SAFE PRODUCTS PARENT/ATHLETE GUIDE

USN SCHOOLS SAFE PRODUCTS PARENT/ATHLETE GUIDE USN SCHOOLS SAFE PRODUCTS PARENT/ATHLETE GUIDE INTRODUCTION This booklet includes the USN Schools products, how they work & what they are made up of. We will also take a look at nutrition & supplementation

More information

Grinder-Pedersen L, Rasmussen SE, Bugel S, Jorgensen LV, Dragsted LO, Gundersen V, Sandstrom B.

Grinder-Pedersen L, Rasmussen SE, Bugel S, Jorgensen LV, Dragsted LO, Gundersen V, Sandstrom B. 1. Organic vs. Commercially Grown Fruits and Vegetables. 2. Effect of diets based on foods from conventional versus organic production on intake and excretion of flavonoids and markers of antioxidative

More information

Mineral Nutrients. NOW Guide to Mineral Nutrients

Mineral Nutrients. NOW Guide to Mineral Nutrients Mineral Nutrients NOW Guide to Mineral Nutrients The Health Benefits of Mineral Nutrients Mineral nutrients (also called dietary elements and dietary minerals) are inorganic substances that are essential

More information

KINESIOLOGY/BIOLOGY 3011 Physiology of Exercise II Winter 2018

KINESIOLOGY/BIOLOGY 3011 Physiology of Exercise II Winter 2018 KINESIOLOGY/BIOLOGY 3011 Physiology of Exercise II Winter 2018 Professor: Morgan Broennle Office: SB 1003 Phone: 343-8544 (c/o Sandra Blackburn) Email: morgan.broennle@lakeheadu.ca Office Hours: by appointment

More information

Chromium is a transition metal element, which belongs to Group VI of the. periodic table (Expert Group on Vitamins and Minerals (EVM), 2002) and

Chromium is a transition metal element, which belongs to Group VI of the. periodic table (Expert Group on Vitamins and Minerals (EVM), 2002) and 1.0 Introduction 1.1 What is Chromium? Chromium is a transition metal element, which belongs to Group VI of the periodic table (Expert Group on Vitamins and Minerals (EVM), 2002) and commonly exists in

More information

V t i amin i n D a nd n d Calc l iu i m u : Rol o e l in i n Pr P eve v nt n io i n and n d Tr T eatment n of o Fr F actur u es and n d Fa F ll l s

V t i amin i n D a nd n d Calc l iu i m u : Rol o e l in i n Pr P eve v nt n io i n and n d Tr T eatment n of o Fr F actur u es and n d Fa F ll l s Vitamin D and Calcium: Role in Prevention and Treatment of Fractures and Falls Osteoporosis 21: New Insights In Research, Diagnosis, and Clinical Care Deborah Sellmeyer, MD Director, Johns Hopkins Metabolic

More information

MULTIPLE CHOICE. Choose the one alternative that best completes the statement or answers the question.

MULTIPLE CHOICE. Choose the one alternative that best completes the statement or answers the question. Download full Testbank Nutrition applied approach 4th edition thompson manore at http://testbankcollection.com/download/test-bank-nutrition-appliedapproach-4th-edition-thompson-manore MULTIPLE CHOICE.

More information

Josie Grace C. Castillo, M.D.

Josie Grace C. Castillo, M.D. Josie Grace C. Castillo, M.D. 2 types of nutrients Macronutrients Carbohydrate Fats Protein Micronutrients Vitamins Minerals 1 Occur when the quantity or quality of food is not sufficient to meet a persons

More information

MULTIPLE CHOICE. Choose the one alternative that best completes the statement or answers the question.

MULTIPLE CHOICE. Choose the one alternative that best completes the statement or answers the question. Download full Testbank Nutrition applied approach 4th edition thompson manore at https://getbooksolutions.com/download/test-bank-nutrition-applied-approach-4th-edition-thompsonmanore MULTIPLE CHOICE. Choose

More information

Fueling the Athlete. Questions? Food Guide Pyramid. What is the best way to prepare for competition? How do you maximize results naturally?

Fueling the Athlete. Questions? Food Guide Pyramid. What is the best way to prepare for competition? How do you maximize results naturally? Questions? Fueling the Athlete Chris Ray MS, ATC, CSCS What is the best way to prepare for competition? How do you maximize results naturally? Supplements? How does our body produce energy? Best Fuel Food

More information

Nutrients in foods replace those used by the body

Nutrients in foods replace those used by the body Fundamentals of Nutrition Nutrition: those processes that allow the body to use food for energy, maintenance of health, and growth. Nutritional status: the state of one s nutrition Wellness: state of good

More information

Managing High Blood Pressure Naturally. Michael A. Smith, MD Life Extension s Healthy Talk Series

Managing High Blood Pressure Naturally. Michael A. Smith, MD Life Extension s Healthy Talk Series Managing High Blood Pressure Naturally Michael A. Smith, MD Life Extension s Healthy Talk Series Part 1 What is Blood Pressure? Blood Pressure Systole Systolic Forward Pressure 110 mmhg 70 mmhg Diastole

More information

SportsMed Update. Nov 2007: Issue 4

SportsMed Update. Nov 2007: Issue 4 SportsMed Update Nov 27: Issue 4 Contents: 1. In a controlled filed study, repeated low-severity head impacts due to heading in soccer were not associated with any neurochemical changes (serum and cerebrospinal

More information

Calcium Marie Dunford, PhD, MD, Nutrition Consultant, Kingsburg, CA

Calcium Marie Dunford, PhD, MD, Nutrition Consultant, Kingsburg, CA Calcium Marie Dunford, PhD, MD, Nutrition Consultant, Kingsburg, CA Calcium is an essential mineral and a major nutrient needed for proper bone health. Absorption of calcium in adults is low. Vitamin D

More information

Eating in America. Sooyoung Uhm, RD, LD Student Health Services Jan 2019

Eating in America. Sooyoung Uhm, RD, LD Student Health Services Jan 2019 Eating in America Sooyoung Uhm, RD, LD Student Health Services Jan 2019 American eating habits Standard American diet (SAD): excess consumption of refined carbohydrates, fatty meats and added fats that

More information

IRON MANGANESE 6/6/2018. Minerals & Performance : Total Performance, Total Performance Plus

IRON MANGANESE 6/6/2018. Minerals & Performance : Total Performance, Total Performance Plus Minerals & Performance : Total Performance, Total Performance Plus June Educational Webinar 2018 Dr Tania Cubitt Performance Horse Nutrition IRON Heme oxygen carrying capacity Iron deficiency rare Iron

More information

PROTEIN. Lesson Objectives. Protein s Role in the Body = Building 8/25/2014. NUTR 2030 Principles of Human Nutrition

PROTEIN. Lesson Objectives. Protein s Role in the Body = Building 8/25/2014. NUTR 2030 Principles of Human Nutrition PROTEIN NUTR 2030 Principles of Human Nutrition Mrs. Deborah A. Hutcheon, MS, RD, LD Lesson Objectives At the end of the lesson, the student will be able to: 1. Identify the structure & functions of protein.

More information

Chewing the fat about fat!

Chewing the fat about fat! Chewing the fat about fat! When we talk about fat, most people think of fatty foods, like fries and fatty meats. But fat is an essential nutrient. It plays an important role in the many functions that

More information

Minerals and water. Minerals 10/23/2017

Minerals and water. Minerals 10/23/2017 Minerals and water MAIN QUESTIONS TO ANSWER: What are some major functions of water in the body? For each mineral, what are the best dietary sources? what are the physiological functions? what are the

More information

Understanding the role of nutrition in exercise

Understanding the role of nutrition in exercise Understanding the role of nutrition in exercise UV20589 D/600/6529 Learner name: VRQ Learner number: VTCT is the specialist awarding body for the Hairdressing, Beauty Therapy, Complementary Therapy and

More information

Nutrition and Energy 1

Nutrition and Energy 1 Nutrition and Energy 1 Food Energy The ingestion of food serves two primary functions: 1. it provides a source of energy 2. it provides raw materials the animal is unable to manufacture for itself. 2 Basal

More information

WHY DO WE NEED FOOD? FOOD AND DIET

WHY DO WE NEED FOOD? FOOD AND DIET WHY DO WE NEED FOOD? FOOD AND DIET Food gives us the energy required for chemical reaction to keep us alive Energy also required for many activities and to maintain body temperature Food also gives us

More information

Yearly Training Phases. Energy source provision. Periodization. Nutrition Periodization: YTP. Nutrition Periodization: YTP

Yearly Training Phases. Energy source provision. Periodization. Nutrition Periodization: YTP. Nutrition Periodization: YTP - Nutrition periodization for the YTP - Performance Nutrition cdziedzic@csiontario.ca @SportDietitian Periodization The purposeful sequencing of different training units to attain the desired physiological

More information

Chapter. The Micronutrients: Vitamins and Minerals. Images shutterstock.com

Chapter. The Micronutrients: Vitamins and Minerals. Images shutterstock.com Chapter 13 The Micronutrients: Vitamins and Minerals Images shutterstock.com Objectives Differentiate between fat-soluble vitamins and water-soluble vitamins. List functions and sources of major minerals

More information

AIS Sports Nutrition - Football

AIS Sports Nutrition - Football AIS Sports Nutrition - Football! Recovery Nutrition What are the priorities for recovery nutrition? Recovery is a challenge for athletes who are undertaking two or more sessions each day, training for

More information

Copper. What amount of Copper do you need each day? What is Copper? Why is Copper important and what does it do in the body?

Copper. What amount of Copper do you need each day? What is Copper? Why is Copper important and what does it do in the body? Copper What is Copper? Copper is the third most abundant trace mineral in the body after iron and zinc at an estimated total weight of 70-80mgs. Copper is found in its greatest concentration in the liver

More information

Contemporary Nutrition 6 th. th ed. Chapter 9 Minerals

Contemporary Nutrition 6 th. th ed. Chapter 9 Minerals Contemporary Nutrition 6 th th ed. Chapter 9 Minerals Minerals Various functions in the body Major Minerals Require >100 mg /day Calcium, phosphorus Trace Minerals Require < 100 mg/day Iron, zinc Bioavailability

More information

Zinc citrate a highly bioavailable zinc source

Zinc citrate a highly bioavailable zinc source Zinc citrate a highly bioavailable zinc source Markus Gerhart, Jungbunzlauer Ladenburg GmbH Zinc, the versatile mineral, is about to become the next star in the minerals category. Profiting from its various

More information

Zinc Intake and Biochemical Markers of Bone Turnover in Type 1 Diabetes

Zinc Intake and Biochemical Markers of Bone Turnover in Type 1 Diabetes Diabetes Care Publish Ahead of Print, published online September 22, 2008 Zinc and bone markers Zinc Intake and Biochemical Markers of Bone Turnover in Type 1 Diabetes Raelene E. Maser, PhD 1,2; John N.

More information

Is a plant-based diet complete? Dr. Conor Kerley PhD, BSc, H. Dip, MINDI

Is a plant-based diet complete? Dr. Conor Kerley PhD, BSc, H. Dip, MINDI Is a plant-based diet complete? Dr. Conor Kerley PhD, BSc, H. Dip, MINDI For the socialites Twitter Facebook Conor Kerley PhD, BSc, H. Dip, MINDI Graduated from Trinity College, Dublin in Human Nutrition

More information

efectiv whey 21g PROTEIN 0g TRANS FAT 67 SERVINGS EFECTIV WHEY delivers an advanced protein complex consisting of primarily highly bio available

efectiv whey 21g PROTEIN 0g TRANS FAT 67 SERVINGS EFECTIV WHEY delivers an advanced protein complex consisting of primarily highly bio available efectiv whey EFECTIV WHEY delivers an advanced protein complex consisting of primarily highly bio available whey protein and milk proteins. Each serving provides the essential building blocks, amino acids

More information

FOOD. Why do we need food? What's in our food? There are 3 trace elements, Iron (Fe), Copper (Cu) and Zinc (Zn).

FOOD. Why do we need food? What's in our food? There are 3 trace elements, Iron (Fe), Copper (Cu) and Zinc (Zn). Why do we need food? FOOD 1. As a source of energy keeps our cells and us alive. 2. To make chemicals for our metabolic reactions. 3. As raw materials for growth and repair of our cells and body. What's

More information

Disclosures. Nutrition & Menopause. What changes? Mindless Eating 10/6/2017. I have no disclosures

Disclosures. Nutrition & Menopause. What changes? Mindless Eating 10/6/2017. I have no disclosures I have no disclosures Disclosures Nutrition & Menopause Making changes when you can t eat like a 25 year old, and get away with it.. What changes? Social situation Family and family meals Activity levels

More information

CHAPTER 17. Observations of Dietary Intake and Potential Nutritional Demands of a National Football Squad.

CHAPTER 17. Observations of Dietary Intake and Potential Nutritional Demands of a National Football Squad. CHAPTER 17 Observations of Dietary Intake and Potential Nutritional Demands of a National Football Squad. Justin Roberts. School of Life and Medical Sciences, University of Hertfordshire, UK. Vignette

More information

INTRODUCTORY SUPPLEMENT GUIDE

INTRODUCTORY SUPPLEMENT GUIDE INTRODUCTORY SUPPLEMENT GUIDE THE TOP 12 SUPPLEMENTS TO CONSIDER USING: Whey Protein Isolate Creatine Monohydrate Standard Multivitamin Omega 3 Fatty Acid (EPA/DHA) Branched Chain Amino Acids (BCAAs) Vitamin

More information

BPK 110 Human Nutrition: Current Concepts

BPK 110 Human Nutrition: Current Concepts Lecture 11b BPK 110 Human Nutrition: Current Concepts Lecture 12a Nutrition, Fluids & Athletic Performance 1. Vitamins & Performance 2. Physical Activity & Bone Loss 3. Iron & Performance 4. Minerals &

More information

2016 HEAT SAFETY KIT

2016 HEAT SAFETY KIT 2016 HEAT SAFETY KIT PREVENTING HEAT-RELATED ILLNESSES HEAT ILLNESS AND EMERGENCIES Many factors contribute to heat-related illnesses, which can occur when an individual is subjected to extreme temperatures

More information

ADULTS: 550mg. MEN: 300mg WOMEN: 270mg

ADULTS: 550mg. MEN: 300mg WOMEN: 270mg Mineral WHY WHERE HOW MUCH RNI CALCIUM Essential for healthy, strong Milk ADULTS: 700 bones and teeth. If you don t cheese mg get enough in childhood it yogurt may lead to osteoporosis in fish with soft

More information

Facts that you need to know

Facts that you need to know NUTRITION This article explores the basic concepts of nutrition and provides useful tips on healthy diet My neighbor walks up to me asking whether I am aware of the nutritional value of a new food product

More information

Minerals in the Human Body

Minerals in the Human Body Trace Minerals Minerals in the Human Body The Trace Minerals--An Overview Needed in very small quantities in the body. Perform many essential functions important to health. Toxic levels can easily be reached

More information

Chapter 13. Trace Minerals

Chapter 13. Trace Minerals Chapter 13 Trace Minerals Minerals in the Human Body The Trace Minerals--An Overview Needed in very small quantities in the body. Perform many essential functions important to health. Toxic levels can

More information