nutrition ii

CONCEPTS OF FITNESS AND WELLNESS

Nutrition IINutrition II

Micronutrients Micronutrients and Water and Water


VitaminsVitamins

Organic substancesOrganic substances Classification of VitaminsClassification of Vitamins

– Fat soluble: A, D, E, KFat soluble: A, D, E, K– Water soluble: C, B complexWater soluble: C, B complex

» Require a daily supplyRequire a daily supply» Are water soluble vitamins potentially harmful Are water soluble vitamins potentially harmful

when taken in excess?when taken in excess?


Antioxidant Role of VitaminsAntioxidant Role of Vitamins

Chemical reactions often Chemical reactions often result in formation result in formation intermediate products.intermediate products.

Reactive intermediates are Reactive intermediates are highly unstable.highly unstable.

A free radical is a highly A free radical is a highly reactive intermediate reactive intermediate species that has an species that has an unpaired electron. A free unpaired electron. A free radical might look like this.radical might look like this.


Antioxidant Role of VitaminsAntioxidant Role of Vitamins

Buildup of free radicals creates Buildup of free radicals creates oxidative stressoxidative stress that that increase potential for cellular damage.increase potential for cellular damage.

Oxidative damage, another name for the chemical Oxidative damage, another name for the chemical reaction that free radicals cause, can lead to a reaction that free radicals cause, can lead to a breakdown or even hardening of lipids, which breakdown or even hardening of lipids, which makeup all cell walls. makeup all cell walls.

If the cell wall is hardened (If the cell wall is hardened (lipid peroxidationlipid peroxidation) then it ) then it becomes impossible for the cell to properly get its becomes impossible for the cell to properly get its nutrients, get signals from other cells to perform an nutrients, get signals from other cells to perform an action (such as firing of a neuron) and many other action (such as firing of a neuron) and many other cellular activities can be affected. In addition to the cellular activities can be affected. In addition to the cell walls, other biological molecules are also cell walls, other biological molecules are also susceptible to damage, including RNA, DNA and susceptible to damage, including RNA, DNA and protein enzymes. protein enzymes.


Antioxidant Role of Specific Antioxidant Role of Specific VitaminsVitamins

To combat the free radical chain propagation To combat the free radical chain propagation effect, the body uses antioxidants (chemical effect, the body uses antioxidants (chemical electron sinks) which quench the biochemical electron sinks) which quench the biochemical fire. The antioxidants include enzymes such fire. The antioxidants include enzymes such as glutathione peroxidase, catalase and as glutathione peroxidase, catalase and superoxide dismutase. superoxide dismutase.

Vitamin C, vitamin E, and A, beta carotene , Vitamin C, vitamin E, and A, beta carotene , coenzyme Q10, grape seed extract and coenzyme Q10, grape seed extract and others are potent antioxidants. others are potent antioxidants.


Megadoses of VitaminsMegadoses of Vitamins

Does not improve exercise Does not improve exercise performance or potential to performance or potential to sustain intense physical sustain intense physical trainingtraining

Can be toxic at high dosesCan be toxic at high doses– Excess C Excess C increase uric acid increase uric acid

– B6 B6 liver & nerve damage liver & nerve damage

– Niacin Niacin inhibit FA mobilization inhibit FA mobilization

– Folic acid Folic acid allergic response allergic response

SuperHealthPills


Vitamin Supplementation?Vitamin Supplementation?

Not necessary if diet is healthy Not necessary if diet is healthy Multivitamins are safe (100% RDA)Multivitamins are safe (100% RDA) Benefits those with marginal intakeBenefits those with marginal intake Supplementation above the RDA may Supplementation above the RDA may

be toxic and 40 years of research does be toxic and 40 years of research does NOT support ergogenic benefit.NOT support ergogenic benefit.


MineralsMinerals

Inorganic elementsInorganic elements Two typesTwo types

– Major (macrominerals) > 100 mg/dayMajor (macrominerals) > 100 mg/day– Trace (microminerals) < 100 mg/dayTrace (microminerals) < 100 mg/day

Major functionsMajor functions– Provide structure in forming bonesProvide structure in forming bones– Maintain normal heart rhythm, nerve Maintain normal heart rhythm, nerve

conduction, muscle contractilityconduction, muscle contractility– Help regulate cellular metabolismHelp regulate cellular metabolism


CalciumCalcium

Bone & teeth formation, muscle action, Bone & teeth formation, muscle action, blood clotting, nerve impulse transmissionblood clotting, nerve impulse transmission

Important for preventing osteoporosisImportant for preventing osteoporosis RDI adults = 1200 mg/day RDI adults = 1200 mg/day Found in dairy products and vegetablesFound in dairy products and vegetables

High protein diets leach calcium from bones and High protein diets leach calcium from bones and promote osteoporosispromote osteoporosis


CalciumCalcium

Lack of calcium Lack of calcium contributes to contributes to osteoporosisosteoporosis

Female athlete triadFemale athlete triad– Disordered eatingDisordered eating– OsteoporosisOsteoporosis– AmenorrheaAmenorrhea


Sodium, Potassium, ChlorideSodium, Potassium, Chloride

What is an electrolyte?What is an electrolyte?– A mineral that when dissolved in the body A mineral that when dissolved in the body

becomes an ionic conductorbecomes an ionic conductor Recommended daily intake of sodiumRecommended daily intake of sodium

– In mgIn mg– In teaspoons of table saltIn teaspoons of table salt

What are negative effects ofWhat are negative effects of

excess sodium intake?excess sodium intake?


IronIron

Important component of hemoglobinImportant component of hemoglobin Dietary sources of iron: eggs, lean Dietary sources of iron: eggs, lean

meats, legumes, whole grainsmeats, legumes, whole grains Inhibitors of iron absorption: phytic acid Inhibitors of iron absorption: phytic acid

(whole grains)(whole grains) & polyphenols & polyphenols (tea, coffee, (tea, coffee, other beverages)other beverages)

Iron deficiency is known as anemiaIron deficiency is known as anemia(Symptoms: shortness of breath, fatigue)(Symptoms: shortness of breath, fatigue)


WaterWater

Water in body in 2 Water in body in 2 compartmentscompartments– Intracellular 65%Intracellular 65%– Extracellular 35%Extracellular 35%

Much of fluid lost Much of fluid lost through sweating through sweating comes from comes from extracellular, primarily extracellular, primarily blood plasma.blood plasma.


WaterWater

Without water, death Without water, death occurs within daysoccurs within days– Body’s transport and Body’s transport and

reactive mediumreactive medium– Absorption of heat with Absorption of heat with

minimal changes in body minimal changes in body temperaturetemperature

– Watery fluids lubricateWatery fluids lubricate– Provides structure and Provides structure and

form to body through form to body through turgorturgor


WaterWater

Sedentary adult in Sedentary adult in thermoneutral environment thermoneutral environment requires about 2.5 L of water requires about 2.5 L of water daily.daily.– Liquid – 1200 mlLiquid – 1200 ml– Food – 1000 mlFood – 1000 ml– Metabolism – 350mlMetabolism – 350ml

Water output (no exercise)Water output (no exercise)– Urine – 1250 mlUrine – 1250 ml– Skin – 850 mlSkin – 850 ml– Expiration – 350 mlExpiration – 350 ml– Feces – 100 mlFeces – 100 ml

Water output exerciseWater output exercise**


Water, Glucose, and ElectrolytesWater, Glucose, and Electrolytes

Consume 400 to 600 mL of fluid immediately Consume 400 to 600 mL of fluid immediately before exercise, subsequent ingestion 250 before exercise, subsequent ingestion 250 mL @ 15 minmL @ 15 min

To optimize water & carbohydrate absorptionTo optimize water & carbohydrate absorption– fluid temperature and volumefluid temperature and volume– use a 6% carbohydrate electrolyte solution.use a 6% carbohydrate electrolyte solution.

Adding sodium to rehydration beverage Adding sodium to rehydration beverage maintains plasma osmolarity.maintains plasma osmolarity.

What is hyponatremiaWhat is hyponatremia??

nutrition ii

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