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Description : Check out this medical presentation on Bodybuilding Dietary Supplements and Sports Nutrition, which is titled "VITAMINS & MINERALS: Recommendations for Athletes", to know about the vitamins and minirals recommended for Athletes.

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Slide 1-

VITAMINS & MINERALS: Recommendations for Athletes Lecture content provided by GSSI, a division of PepsiCo, Inc. Any opinions or scientific interpretations expressed in this presentation are those of the author and do not necessarily reflect the position or policy of PepsiCo, Inc.
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Vitamins & Minerals Essential compounds for biological functions Regulators and links in the process of energy release from food Important co-factors in chemical reactions Important for maintenance of homeostasis Jeukendrup & Gleeson. Champaign, IL. Human Kinetics. 2018
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VITAMINS
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Vitamins Organic compounds/ catalysts involved in metabolic reactions Must be obtained in diet, except: Vitamin D: synthesized from sunlight Vitamin K: synthesized by bacteria in the intestine Deficiency may develop in 3-4 weeks Excess can lead to toxicity Several vitamins are in a precursor or provitamin form in foods and converted to the active form in the body E.g. Beta Carotene Jeukendrup & Gleeson. Champaign, IL. Human Kinetics. 2018 Powers & Howley. McGraw-Hill Education. 2017
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Fat vs Water Soluble Dissolve in organic solvents Usually ingested with fats Can be stored in large quantities Longer to develop a deficiency Toxicity can occur Tolerable Upper Intake Level Dissolve in water Most are involved in energy metabolism Fat Soluble Water Soluble Jeukendrup & Gleeson. Champaign, IL. Human Kinetics. 2018 Powers & Howley. McGraw-Hill Education. 2017
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Vitamins Fat-Soluble Vitamins Water-Soluble Vitamins Vitamin A Vitamin D Vitamin E Vitamin K Biotin Folic Acid Pantothenic Acid Vitamin B1 (thiamin) Vitamin B2 (riboflavin) Vitamin B3 (niacin) Vitamin B6 (pyridoxine) Vitamin B12 Vitamin C (ascorbic acid) Jeukendrup & Gleeson. Champaign, IL. Human Kinetics. 2018
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Vitamins: Benefits for Athletes
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Vitamin D 7-dehydrocholesterol Vitamin D3 25OHD Skin Diet 25-hydroxylase Marker of Vitamin D Status Jeukendrup & Gleeson. Champaign, IL. Human Kinetics. 2018 Holick MF. Am J Clin Nutr. 2008;87(4):1080S-1086S
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Vitamin D Status The best way to know if Vitamin D supplementation is needed is to measure blood status SSE #147 Close GL. Sports Science Exchange. 2015;28(147):1-4
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Vitamin D Status Proposed decision tree if status is unknown SSE #191 Close GL, Allison R, Owens D. Sports Science Exchange. 2019;29(191):1-5
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Vitamin D & Athletes Many athletes are vitamin D deficient, even those who play outside and would expect a higher status! SSE #148 Larson-Meyer E. Sports Science Exchange. 2015;28(148):1-6
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Many athletes are vitamin D deficient, even those who play outside and would expect a higher status! SSE #148 Larson-Meyer E. Sports Science Exchange. 2015;28(148):1-6 Vitamin D & Athletes
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SSE #148 “Suboptimal” vitamin D status is linked to increased risk for acute illness, inflammatory injury, stress fracture, muscle pain/weakness and suboptimal muscle performance. Athletes with a history of these issues may benefit from assessment of vitamin D status. Larson-Meyer E. Sports Science Exchange. 2015;28(148):1-6 Vitamin D & Athletes
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B Vitamins & Athletes Since B vitamins are associated with energy production, they are found in many sports nutrition products, and athletes seek see out those products that have high doses MYTH – B vitamins themselves do NOT provide energy. Rather they aid in the production of converting macronutrients to energy There is no need to consume above the recommended amount Link to video on B Vitamins and their role in producing energy
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MINERALS
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Minerals Daily required intake > 100mg or > 0.01% body weight Calcium Phosphorus Magnesium Sodium Sulfur Sodium Potassium Daily required intake <100mg or <0.01% body weight Macrominerals/ Major Microminerals/ Trace Elements Iron Iodine Fluoride Zinc Selenium Copper Cobalt Chromium Manganese Molybdenum Arsenic Nickel Vanadium Jeukendrup & Gleeson. Champaign, IL. Human Kinetics. 2018 Powers & Howley. McGraw-Hill Education. 2017
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Minerals: Benefits for Athletes
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Minerals Inorganic Compounds Elements (other than C, H, O, N) Associated with structure & function of the body Electrolytes: Sodium, Potassium, Chloride, Magnesium, Calcium, Phosphate Calcium: Bone structure Muscle contraction Iron Oxygen transport Phosphorous ATP Jeukendrup & Gleeson. Champaign, IL. Human Kinetics. 2018 Powers & Howley. McGraw-Hill Education. 2017
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Sodium Usually ingested as NaCl Maintenance of resting membrane potential Generation of action potential in nerves Drives cotransport of other substances (e.g. glucose) Primary electrolyte determining the extracellular fluid volume If sodium stores fall the extracellular volume decreases Including plasma Potential problems maintaining MAP and body temperature Special attention to athletes & workers in hot environments Generally consume higher calories = usually not a concern American intake is ≈3,400 mg/d & UL for adults is 2,300 mg/d! Jeukendrup & Gleeson. Champaign, IL. Human Kinetics. 2018 Powers & Howley. McGraw-Hill Education. 2017
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Potassium The major ion of intracellular fluid Aids in electrical impulse transmission in the nerves, skeletal muscle and heart Potassium balance is tightly regulated in the body Hyperkalemia – higher than normal blood level of potassium, could lead to cardiac arrhythmia Good food sources = bananas, citrus fruits, vegetables, milk Jeukendrup & Gleeson. Champaign, IL. Human Kinetics. 2018 Powers & Howley. McGraw-Hill Education. 2017
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Sodium & Potassium for Athletes Electrolytes are minerals that have an electric charge Sodium is the electrolyte lost in the greatest quantity in sweat Potassium is also lost in sweat, but these are relatively small compared to sodium In the body, sodium is found in the extracellular space, potassium intracellular to help maintain fluid balance Requirements for athletes may be above recommended intakes due to sweat losses, although the amount is highly variable among individuals Deficiency, particularly of sodium, may lead to muscle cramping
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Magnesium Helps maintain nerve and muscle function, heart rhythm, blood pressure, immune system, bone, blood glucose levels; promotes calcium absorption Has been studied as an ergogenic aid for athletes due to the role in energy, muscle function, and maintenance of blood glucose Most athletes do not consume adequate magnesium in their diets Some evidence suggests meeting the RDA may enhance athletic performance Volpe S. Current Sports Med Rep. 2015;14(4):279-283
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Calcium Calcium intake is difficult to assess Tightly regulated in the body Lost in sweat Calcium citrate and calcium carbonate Well absorbed as supplement Plateaus ≈500 mg Optimal dosage spread throughout the day Athletes at risk: Amenorrhea or Oligomenorrhea Decreased estrogen secretion Low cal intake and body fat, high physical activity High risk of early osteoporosis Jeukendrup & Gleeson. Champaign, IL. Human Kinetics. 2018
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Calcium Combines with phosphorus to form teeth and bones Bone is constantly turning over calcium and phosphorous Must be replaced in the diet If diet is deficient in calcium for a long period of time osteoporosis can develop More common in women Accelerated at menopause Related to fracture Dietary calcium intake Inadequate estrogen Lack of physical activity Powers & Howley. McGraw-Hill Education. 2017
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*Weight bearing activities promote deposition of calcium in bone Calcium Homeostasis & Bone Influenced by: Sex (Female) Calcium intake Estrogen levels Alcohol intake Caffeine intake Family history Bone formation and demineralization in calcium homeostasis Jeukendrup & Gleeson. Champaign, IL. Human Kinetics. 2018
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Iron RDA: 8 mg/day M 18 mg/day W Found in Hemoglobin in RBCs (majority) Oxygen transport Myoglobin in muscle Cytochromes in the mitochondria Large portion of the remaining iron is bound to ferritin in the liver Serum ferritin sensitive measure of iron status Diet provides iron in two forms: Heme (ferrous) Fish, meats Better absorption Nonheme (ferric) Vegetables “Iron drain” gradual depletion of iron form the body when dietary intake is inadequate. Jeukendrup & Gleeson. Champaign, IL. Human Kinetics. 2018 Powers & Howley. McGraw-Hill Education. 2017
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Anemia Condition in which the hemoglobin concentration is low <13 g/dL M <12 g/dL F Due to: Loss of blood Lack of vitamins and minerals Most commonly lack of Iron Iron deficiency Anemia Not only hemoglobin affected Iron bound to transferrin in plasma reduced Serum ferritin is low Often low in competitive female athletes Powers & Howley. McGraw-Hill Education. 2017
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Do Athletes Need More Iron? Jeukendrup & Gleeson. Champaign, IL. Human Kinetics. 2018
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Overall, consuming recommended amount of vitamins and minerals can help improve performance, as compared to a deficient state Going above recommended amounts does not lead to a greater performance benefit