NASM Micornutrients and Hydration

What are the fat soluble vitamins?

Vitamin A, D, E and K

What are the water-soluble vitamins?

Vitamin C, Thiamin (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folate (B9), Cobalamin (B12), Biotin (B7), and Pantothenic acid (B5)

What does vitamin A do?

vision, epithelial regeneration, gene expression, immune function, and growth

What does vitamin D do?

calcium absorption, regulation of parathyroid hormones, immune function, and gene expression

What does vitamin E do?

antioxidant activity and prevention of oxidative damage to DNA

What does vitamin K do?

blood clotting, bone health, and bone resorption

What does vitamin C do?

antioxidant, collagen synthesis, possible immune support

What does thiamin (B1) do?

energy metabolism and prevention of beriberi disease

What does riboflavin (B2) do?

energy metabolism and prevention of cheilosis

What does niacin (B3) do?

energy metabolism and prevention of pellagra disease

What does pyridoxine (B6) do?

energy metabolism, transamination and deamination of amino acids, and conversion of tryptophan to niacin

What does folate (B9) do?

DNA and RNA synthesis, RBC synthesis, prevention of neural tube defects, prevention of cancer, and energy metabolism

What does cobalamin (B12) do?

energy metabolism, DNA and RNA synthesis, nerve signaling, and methylation reactions

What does biotin (B7) do?

energy metabolism and synthesis of structural proteins

What does pantothenic acid (B5) do?

energy metabolism

What are the major minerals?

calcium, phosphorous, magnesium, sodium, potassium, chloride, and sulfur

What are the trace minerals?

zinc, iron, copper, selenium, iodine, manganese, chromium, flouride, and molybdenum

What is the function of calcium?

bone health, muscle contraction, nerve signaling, blood clotting, regulation of BP, and immune function

What is the function of phosphorus?

bone health, cell structure, DNA and RNA production, and acid-base balance maintenance

What is the function of magnesium?

coenzyme for many metabolic reactions, muscle relaxation, ATP synthesis, protein synthesis, immune function, and nerve signaling

What is the function of sodium?

fluid and electrolyte balance, nerve signaling, and muscle contraction

What is the function of potassium?

fluid and electrolyte balance, nerve signaling, and muscle contraction

What is the function of chloride?

fluid and electrolyte balance and hydrochloric acid production in the stomach

What is the function of sulfur?

component in structural proteins

What is the function of iron?

to transport and release oxygen as part of hemoglobin in RBCs and energy metabolism

What is the function of zinc?

coenzyme for many metabolic processes such as protein and gene synthesis, wound healing, taste perception, immune health, growth, sexual maturation, and fetal development

What is the function of copper?

coenzyme for many metabolic processes, metabolism, and iron absorption

What is the function of selenium?

antioxidant activity

What is the function of iodine?

part of thyroxine that regulates metabolism, weight, growth, and development

What is the function of manganese?

coenzyme in many metabolic processes and bone growth and development

What is the function of chromium?

regulation of glucose in conjunction with insulin

What is the function of flouride?

bone and dental health and the prevention of cavities

What is the function of molybdenum?

coenzyme in some metabolic pathways

What are the general guidelines for drinking water after exercise?

drink ~125% in water of the amount of weight lost during exercise

What are the types of sports drinks?

hypotonic: lower concentration of salt or electrolytes compared to the human body

isotonic: equal concentration to the human body

hypertonic: higher concentration of salt or electrolytes compared to the human body

What is the difference between whole and processed foods?

whole: more satiating, higher protein, less added sugars, and more fiber

processed: higher calorie, added sugars, and less nutritious

Hypothyroidism

low activity of the thyroid gland that can disrupt HR, body temperature, and metabolism

Cushing’s syndrome

causes abnormally high levels of cortisol in the body

Polycystic ovarian syndrome (PCOS)

occurs in women and causes irregular periods, excess levels of androgen, small cysts on the outer edges of the ovaries, and obesity

Adaptive thermogenesis

changes in energy expenditure as a result of changes in energy intake

Percent daily value (%DV)

indicates what percentage of the recommended daily value for a nutrient is met by the specified serving a food product

Dietary supplement

a product intended to supplement the diet

Tolerable upper limit

the greatest quantity of a vitamin or mineral that may be consumed in a day without risk of an adverse heatlh effect

Adverse effect

any unfavorable medical occurance associated with the use of a medication, intervention, or supplement

Stimulants

an agent that increases physiologic or metabolic activity such as caffeine or nicotine

Creatine

a molecule made from amino acids and used as a supplement to facilitate ATP regeneration for improved training capacity, strength, power, and muscle mass

Banned stimulants

a supplement that may be prohibited from use in a specific sport or league

Anabolic steroids

a compound made from testosterone or another hormone that acts on hormone receptors to produce increases in muscle size and strength

What are the main allergens?

peanuts, tree nuts, soy, egg, dairy, wheat, fish, and shellfish

Health supplement vs performance supplement?

health supplement: dietary supplement used to improve a component of well-being

performance supplement: ergogenic aid used to enhance performance or body composition

Biologically active vs inactive?

active: the form in which a vitamin must be to exert an effect within the body

inactive: any form of vitamin that cannot exert its effect within the body

What are the three types of calcium supplements?

carbonate, citrate, and phosphate

What are antinutrients?

nutrients common in plants that decrease the absorption of other nutrients and include phytic acid, oxalic acid, and enzyme inhibitors

What are the branched-chain amino acids?

leucine, isoleucine, and valine