Nutrition

Vitamin A

-Vision/immune function

-animal/plant products

-amino acids into muscle tissue/ bone remodeling/ antioxidant support

D

-calcium and phosphorus balance

-plants and fats

-muscle function/bone strength

E

-protects cells and membranes/immune system

-nuts

-supports and protects muscles and muscle cells

K

-blood clotting/bone mineralization/heart health

-plants/animals/fermented food

-skeletal integrity/cardiovascular integrity

C

-immune system/protect cells

-oranges/strawberries/cauliflower

-increase work capacity and aerobic power

Iodine

-productions of thyroid hormones

-trace

-seaweed/fish

-regulate metabolism, energy production, and body temp

Iron

-transports oxygen thru body/energy metabolism

-trace

-spinach

-transports O2 to muscles/energy to metabolism

Phosphorus

-formation of bones and teeth/cell membranes/genetic material/regulates pH

-macro

-dairy products/seafood

-drives ATP production/muscle contraction/O2 delivery

Sodium

-water balance in body/nutrient transport/waste removal/cell and organ function/primary electrolyte

-macro

-soy sauce

-muscle function, performance, recovery

Zinc

-immune support/protein synthesis/DNA repair/taste and smell

-trace

-oysters/pumpkin seeds

-muscle repair/metabolic rate

Water Consumption

-65% intracellular fluid

35% extracellular fluid

Sweat loos reaching 1-3% weight loss can:

-fatigue

-decrease motivation

-impair attention and psychomotor skills

-decrease sprint performance

-increate rate of exertion

-impair neuromuscular control

-impair accuracy, power, strength, muscular endurance

Electrolytes

-conduct electricity

-essential for muscle contraction/nerve conduction/heart and skeletal muscles

fluid consumption before exercise

-13-27 water oz/h

-sodium during exercise

-carb: 30-60 g/h

Impacts of dehydration

-dry mouth

-thirst

-headache

-dry and cool skin

-low urine production

-muscle cramps

-dark urine