Sport Nut 2 Essentials

Protein RDA (sedentary adults)

0.8 g/kg/day.

Protein needs for endurance athletes

1.2–1.4 g/kg/day.

Protein needs for strength/power athletes

1.6–2.0 g/kg/day.

Protein AMDR

10–35% of total kcals (athletes 15–35%).

Fat AMDR

20–35% of total kcals.

Saturated fat

😛 <7% of total kcals (max 10%).

Trans fat

😛 <1% of total kcals.

Omega-3 recommendation

0.6–1.2% of total kcals (1.6 g/day men, 1.1 g/day women).

Omega-6 recommendation

5–10% of total kcals (17 g/day men, 12 g/day women).

Carbohydrate AMDR

45–65% of total kcals.

Vitamin B1 (Thiamin)

Function: energy metabolism, nervous system; Sources: pork, whole/enriched grains; Deficiency: beriberi, fatigue, confusion; Toxicity: none known; RDA: Men = 1.2 mg, Women = 1.1 mg; UL: none established.

Vitamin B2 (Riboflavin)

Function: electron transport in aerobic energy production; Sources: milk, liver, grains; Deficiency: cracked lips, sore throat, inflamed tongue, ariboflavinosis; Toxicity: none known; RDA: Men = 1.3 mg, Women = 1.1 mg; UL: none established.

Vitamin B3 (Niacin)

Function: aerobic/anaerobic energy metabolism; Sources: meats, grains; Deficiency: pellagra (4 Ds – diarrhea, dermatitis, dementia, death); Toxicity: rash, nausea, liver damage; RDA: Men = 16 mg, Women = 14 mg; UL = 35 mg.

Vitamin B5 (Pantothenic acid)

Function: aerobic energy metabolism from carbs, fats, proteins; Sources: liver, widely found in foods; Deficiency: fatigue, cramps, nausea; Toxicity: none known; AI: 5 mg; UL: none established.

Vitamin B6 (Pyridoxine)

Function: glycogen metabolism, neurotransmitters, RBC formation; Sources: meats, bananas, potatoes; Deficiency: anemia, fatigue, convulsions; Toxicity: nerve damage, gait impairment; RDA: 1.3 mg; UL = 100 mg.

Vitamin B7 (Biotin)

Function: DNA synthesis, energy production; Sources: liver, eggs, beans, leafy greens; Deficiency: dermatitis, depression, fatigue; Toxicity: none known; AI: 30 µg; UL: none established.

Vitamin B9 (Folate/Folic acid)

Function: DNA synthesis, RBC maturation, neural tube development; Sources: leafy greens, legumes, enriched grains, orange juice; Deficiency: neural tube defects, macrocytic anemia; Toxicity: masks B12 deficiency; RDA: 400 µg; UL = 1000 µg.

Vitamin B12 (Cobalamin)

Function: energy, tissue growth, nervous/cardiovascular health; Sources: animal foods, fortified cereals; Deficiency: pernicious anemia, neurological issues; Toxicity: none known; RDA: 2.4 µg; UL: none established.

Vitamin C (Ascorbic acid)

Function: collagen synthesis, immune support, antioxidant, iron absorption; Sources: citrus fruits, peppers, strawberries; Deficiency: scurvy, bleeding gums, fatigue; Toxicity: diarrhea, kidney stones; RDA: Men = 90 mg, Women = 75 mg, Smokers +35 mg; UL = 2000 mg.

Vitamin A (Retinoids, Beta-carotene)

Function: vision, immune function, cell differentiation; Sources: liver, dairy, carrots, leafy greens; Deficiency: night blindness, hyperkeratosis; Toxicity: liver damage, blurred vision; RDA: Men = 900 µg RAE, Women = 700 µg RAE; UL = 3000 µg RAE.

Vitamin D (Calciferol)

Function: calcium regulation, bone health; Sources: sunlight, fortified milk, fatty fish; Deficiency: rickets, osteoporosis; Toxicity: hypercalcemia, kidney stones; RDA: Adults 19–70 = 600 IU (15 µg), Adults 70+ = 800 IU (20 µg); UL = 50 µg (2000 IU).

Vitamin E (Alpha-tocopherol)

Function: antioxidant, reduces inflammation, protects membranes; Sources: nuts, seeds, vegetable oils; Deficiency: muscle weakness, anemia; Toxicity: bleeding problems; RDA: 15 mg (22.5 IU); UL = 1000 mg (1500 IU).

Vitamin K (Phylloquinone, Menaquinone)

Function: blood clotting, bone mineralization; Sources: leafy greens, liver, eggs, intestinal bacteria; Deficiency: bleeding; Toxicity: none known; AI: Men = 120 µg, Women = 90 µg; UL: none established.

Vitamins involved in energy production

B1, B2, B3, B5, B6, B7, B12.

Vitamins involved in hemoglobin production

B6, B9, B12.

Vitamins the body can make

Vitamin D (sunlight), Vitamin K (gut bacteria), Niacin (from tryptophan).

Fat-soluble vitamins

A, D, E, K.

Phytochemicals

Plant compounds with antioxidant effects; reduce risk of CVD, cancer, neurodegeneration; Sources: fruits, veggies, grains.

Essential amino acids (EAAs)

Leucine, isoleucine, valine, histidine, lysine, methionine, phenylalanine, threonine, tryptophan.

Nonessential amino acids

Alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, tyrosine.

Conditionally essential amino acids

Tyrosine and cysteine (become essential under stress/illness).

Branched-chain amino acids (BCAAs)

Leucine, isoleucine, valine; metabolized in muscle, stimulate protein synthesis.

Fat Substitutes

Olestra, Oatrim, Simplesse, Salatrim

(Can upset GI tract, low kcal substitutes with some as low as 1-2kcal/g compared to 9kcal/g)