NASM Micronutrients and supplementation

What are micronutrients most important for?

energy metabolism

What are the fat soluble vitamins?

A, D, E, K

What are the water soluble vitamins?

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

What is the function of vitamin C?

collagen synthesis, antioxidant activity

What is the function of thiamin?

energy metabolism, prevention of beriberi disease

What is the function of riboflavin?

energy metabolism, prevention of cheilosis

What is the function of niacin?

energy metabolism, prevention of pellagra

What is the function of pyridoxine?

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

What is the function of folate?

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

What is the function of cobalamin?

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

What is the function of biotin?

energy metabolism, synthesis of structural proteins

What is the function of pantothenic acid?

energy metabolism

What is the function of vitamin A?

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

What is the function of vitamin D?

calcium absorption, parathyroid regulation, immune function, gene expression

What is the function of vitamin E?

antioxidant activity, prevention of oxidative damage to DNA

What is the function of vitamin K?

blood clotting, bone health, bone resportion

What are the major minerals?

calcium, phosphorus, 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, blood pressure regulation, immune function

What is the function of phosphorus?

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

What is the function of magnesium?

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

What is the function of sodium?

fluid and electrolyte balance, nerve signaling, muscle contraction

What is the function of potassium?

fluid and electrolyte balance, nerve signaling, muscle contraction

What is the function of chloride?

fluid and electrolyte balance, hydrochloric acid production

What is the function of sulfur?

component in structural proteins

What is the function of iron?

transport and release oxygen as part of hemoglobin, energy metabolism

What is the function of zinc?

coenzyme for man metabolic reactions, wound healing, taste perception, immune health, growth, sexual maturation, fetal development

What is the function of copper?

coenzyme for many metabolic processes, metabolism, iron absorption/metabolism

What is the function of selenium?

antioxidant activity

What is the function of iodine?

part of thyroxine (thyroid) that regulates metabolism, weight, growth, and development

What is the function of manganese?

coenzyme in many metabolic processes, bone growth and development

What is the function of chromium?

regulation of glucose in conjuction with insulin

What is the function of flouride?

bone and dental health, cavity prevention

What is the function of molybdenum?

coenzyme in some metabolic pathways

What is the function of water in the body?

temperature regulation, transportation of water-soluble minerals, maintaining blood volume, lubricating joints/membranes/synovial tissues, shock absorption, and waste removal

What effect does dehydration have on performance?

increased heart rate, higher body temperature, increased use of muscle glycogen, lower blood volume, decreased cardiac output and blood flow, lower rate of perspiration, heat exhaustion, and heatstroke

What is heat exhaustion?

a condition where the body becomes overheated due to dehydration and hot climate

What is heatstroke?

a condition that occurs if heat exhaustion is not treated quickly

What is the recommended amount of daily water intake for men and women?

11.5 cups for women

15.5 cups for men

Hypotonic sports drink and when to drink it

lower concentration of salt/electrolytes compared to the body

fluid is more important than carbs and electrolytes

Isotonic sports drink and when to drink it

equal concentration of salt/electrolytes compared to the body

moderate perspiration and fluid/electrolyte loss

Hypertonic sports drink and when to drink it

higher concentration of salt/electrolytes compared to the body

large fluid/electrolyte loss, heavy perspiration, with a high priority of carbs and electrolytes

Hypothyroidism

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

Cushing’s syndrom

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

a metabolic adaptation and changes energy expenditure as a result of changes in energy intake

Percent daily value (%DV)

a reference value that indicates what percentage the recommended daily value for a nutrient is met by the specified serving of a food product (based on a 2000 calorie diet)

Percent reference intake (%RI)

used in the UK as a reference value that indicates what percentage of the recommended amount of a nutrient is met by the specified amount of food product

Dietary supplement

a product intended to supplement the diet that contains one or more of the following dietary ingredients → vitamin, mineral, herb, amino acid, substance used to supplement diet by increasing intake, concentrate, metabolite, constituent, extract, or combination

Stimulants

an agent that increases physiologic or metabolic activity

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

Anabolic steroids

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

Banned stimulants

supplements that may be prohibited from use in a specifics sports and leagues, but may not be illegal at all times of the year

Active ingredients

any compound included for the purpose of causing a physiologic effect

Inactive ingredients

any compound included for taste, bulks, or as a preservative

Health supplements

dietary supplements used to improve a component of well being

Performance supplements

dietary supplements that may enhance performance or body composition as an ergogenic aid

Biologically active

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

Biologically inactive

any form of vitamin that cannot exert its effect within the body without being converted to the active form

What occurs with vitamin A toxicity?

dizziness, headache, reduced bone density, coma, congenital birth defects, and death

What are the symptoms of vitamin D deficiency?

rickets, weak bones, increased risk of bone fracture, and osteoporosis

What are the symptoms of vitamin D toxicity?

weight loss, excessive urination, and heart arrhythmias

What are the symptoms of vitamin E deficiency?

peripheral neuropathy, skeletal myopathy, and compromised immune function

What are the symptoms of vitamin E toxicity?

excessive bleeding

What are the symptoms of vitamin C deficiency?

scurvy, fatigue, inflammation, and weakness

What are the symptoms of thiamine deficiency?

beriberi disease, peripheral neuropathy, and impaired motor function

What are the symptoms of riboflavin deficiency?

endocrine disruptions and excess weight retention

What are the symptoms of niacin deficiency?

pellagra (skin rash), digestive disorders, and mood and cognitive decline

What are the symptoms of B6 deficiency?

anemia, dermatitis, and immune disruption

What are the symptoms of folate deficiency?

anemia, neural tube defects (spina bifida)

What are the symptoms of B12 deficiency?

anemia, fatigue, and neurological disruptions

What are the symptoms of choline deficiency?

muscle and liver damage

What are the symptoms of choline toxicity?

liver damage, vomiting, body odor, and hypotension

What are the forms of calcium supplements?

carbonate, citrate, and phosphate

What are the symptoms of calcium deficiency?

increased risk of osteopenia and osteoporosis

What are the symptoms of calcium toxicity?

hypercalcemia

What are the symptoms of magnesium deficiency?

fatigue, cramps, involuntary contractions

What are the symptoms of magnesium toxicity?

diarrhea and nausea

What are the types of iron?

heme (animals) and nonheme (plants)

What are the symptoms of iodine deficiency?

reduced cognitive ability and increased risk of ADD

What are the symptoms of iodine toxicity?

hyperthyroidism, nausea, vomiting, fever, weak pulse, coma

What are the symptoms of zinc deficiency?

slow growth, appetite loss, hair loss, comprised immune function, and reproductive disorders

What are the symptoms of zinc toxicity?

reduced immune function, poor blood lipid profiles, and disruption of other mineral absorption

What are antinutrients?

nutrients common in plants that decreased the absorption of other nutrients

What are the three BCAAs?

leucine, isoleucine, and valine

How many essential and nonessential amino acids are there?

11 nonessential and 9 essential

What are common creatine loading techniques?

5g per day or 20g per day for 5-7 days, then a 5g maintenance dose per day

Caffeine anhydrous

highly concentrated caffeine powder made from the seeds and leaves of coffee plants

Which forms of caffeine have a slower release with no crash?

caffeine citrate, dicaffeine malate, caffeine pterostillbene