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 health Required to produce: - Enzymes - Hormones - Essential substances Severe consequences if needs are not met
Vitamins 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
Classification of Vitamins Vitamin B group Water soluble Vitamin C Vitamins Vitamin A Fat soluble Vitamin D Vitamin E Vitamin K
Vitamin B1 - Thiamine Vitamin B2 - Riboflavin Vitamin B3 - Niacin 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. 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. 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 Vitamin B6 - Pyridoxine Vitamin B7 - Biotin Function: Helps utilise fats and CHO for energy, makes hormones. Function: Helps utilise Protein and Glycogen, helps form haemoglobin. Function: Allows your body to use protein, fat and carbohydrates from food. 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. 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. Food sources: Sweet potatoes, yoghurt, peanuts, almonds, eggs, liver, soy protein. *Biotin content in food can vary greatly*
Vitamin B9 Folate Vitamin B12 - Cobalamin Vitamin C Function: Helps to produce DNA, cells, red blood cells. Prevent anaemia. Taking folic acid lowers the risk of having a baby with NTD 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. 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 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.
Minerals and Trace Elements Required in small amounts Essential for normal body function
Major Minerals Ca Calcium Cu Copper P Phosphorous Cr Chromium Mg Magnesium Mn Manganese Na Sodium Se Selenium K Potassium F- Fluoride Fe Iron I Iodine Zn Zinc
Minerals in the Athletic Diet 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
Mineral Function Sources Deficiency Calcium Iodine Iron Strengthens bones and teeth. Regulates heartbeat and helps with muscle and nerve function Keeps the thyroid gland working, which helps regulate the rate at which our body carries out necessary physiological functions Helps the blood and muscles carry oxygen to the body Milk, dairy products, dark green leafy vegetables, salmon, sardines, turnips, tofu, almonds, broccoli. Absorption increased with vitamin D. Seafood, seaweed, dairy products, iodised salts Liver, red meat, egg yolk, legumes, whole grains, dark green vegetables. Absorption increased with vitamin C Can affect bone and teeth formation Enlargement of the thyroid gland Anaemia-, insomnia, palpitations
Mineral Function Sources Deficiency Magnesium Potassium Selenium Zinc Relaxes muscles, aids metabolism, aids in bone growth. Essential for nerve function, muscle contraction and maintenance of fluid in the body. Maintenance of blood pressure. Helps to prevent damage to cells and aids in functioning the thyroid gland. Helps wounds to heal. Aids taste and smell senses. Wholegrains, nuts, legumes, apricots, bananas, soy, beans, green leafy vegetables. Oranges, bananas, peanuts, beans, potatoes, spinach. Tuna, brazil nuts, eggs, grains, chicken, shellfish, fish. Whole-wheat, peanut, poultry, eggs, legumes, beef, shellfish Fatigue, numbness, poor memory, muscle twitching, irritability, tingling, rapid heartbeat. Fatigue, hypertension, decreased heart rate. Poor heart function, osteoarthropathy, mental retardation. Growth retardation, hair loss, diarrhea, delayed sexual maturation and impotence, eye and skin lesions, and loss of appetite.
Supplements
Sports Supplements Pros Direct performance enhancement Assistance to meet nutritional goals indirect performance enhancement Placebo effect (psychological effect) Cons Expense Side Effects Redirection of resources from real performance enhancing factors Contamination (doping outcome) Clinical Sports Nutrition 4 th ed. P422
Sports Supplements Also called ergogenic aids Enhance: Energy use Energy production Recovery
Fish Oil 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 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
Sodium Bicarbonate 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
Caffeine 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
Safe consumption of Caffeine Up to 400mg/day considered safe limit for adults Pregnant women- <200mg/day Children and adolescents- 100mg/day or less
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
Creatine 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
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