Micronutrients Lec Videos PDF

Micronutrients lec videos Video 1 - Micronutrients - Consist of vitamins and minerals - Cannot be produced by the body in sufficient amounts - Must be consumed in diet - No common chemical structure - Deficiencies and excesses can affect heath and athletic...

Micronutrients lec videos Video 1 - Micronutrients - Consist of vitamins and minerals - Cannot be produced by the body in sufficient amounts - Must be consumed in diet - No common chemical structure - Deficiencies and excesses can affect heath and athletic performances - Vitamins - Necessary for - Metabolic processes - Proper growth and development - Facilitating energy production - Supporting muscle contraction and relaxation - Oxygen transport - Minerals - Help regulates - Fluid balance - Muscle contractions - Nerve impulses - Immune functioning - Muscle building and repair - Function as - Part of enzymes - Electrolytes - Recommended dietary allowance (RDA) - Value that meets the needs of 98% of healthy people - Adequate intake (AI) - Value that is set sufficiently high to prevent inadequacy - Tolerable upper intake level (UL) - The highest average daily intake level likely to pose no risk of adverse health effects - Micronutrients requirements - Essential for health and athletic performance - Deficiencies can lead to health consequences and performance decrements - Physical training may increase the requirements for some micronutrients Video 2 - Coenzymes - An organic, non-protein cofactor which is need for the normal functioning of an enzyme - Deficiencies can cause insufficient catalytic power of enzymes because they lack their coenzymes - Antioxidants - Free radicals (reactive oxygen species) - Generated in the body through metabolism and exposure to various physiological conditions or diseases - They are essential for health, but can be harmful when they go "unchecked" - Micronutrients as antioxidants - Prevent or limit the actions of free radicals - Vitamins (A,C,E) - Minerals (selenium, copper, manganese) - Over consumption of antioxidants can be a bad thing - High dose antioxidant supplementation - Interfere with exercise recovery and muscle growth - Blunted anabolic response, strength outcomes, and hypertrophy outcomes - Impair endurance capacity Video 3 - Vitamins - Organic compounds, 13 vitamins required for life - Water soluble - 8 B vitamins and C - Dissolve din water - Easily transported in blood - Excess is excreted in urine - Low potential for toxicity - Fat soluble - A,D,E,K - Does not dissolve in water - Require fat for transport in blood - Excess can be stored in fat tissues - Higher potential for toxicity - Requirements - Human body can make D and K - All other must be consumed in diet to meet requirements - Water soluble vitamins - Nine total - Primarily unction as coenzymes and participle in energy metabolism - Must be consumed regularly - Easily absorbed into bloodstream - More likely or be deficient than toxic - Choline - Water-soluble compound usually grouped wit vitamin B complex ue to its similarities - Necessary for lipid metabolism, cell functioning, brain development, and creatine formation - Also a precursor for the neurotransmitter acetylcholine, phospholipids, and betaine - Fat soluble vitamins - Vit A,D,E,K - Predominantly absorbed along with dietary fat - Stored mostly in liver and fat tissues - Not readily excreted - Toxicity can occur via accumulation - Functions primarily in cellular development - Of the fat-soluble vitamins, only E has a probable rile in energy metabolism - A and E have antioxidant properties - K is required for blood clotting factors - Vitamin D - Acts as a precursor steroid for several biological processes - 41-85% US adults are vit D deficient - Greater than 50 athletes are vitamins D deficient - Suboptimal vit D status is linked to increased risk for - Acute illness - Stress facture - Muscle weakened - Obesity - Regular consumption of vit D containing foods alone is not likely to maintain sufficient vitamins status Video 4 - Minerals - Inorganic compounds - Necessary for optimal health and physical performance - Mineral classifications - Macrominerals -- major minerals - Require more than 100 mg/day - Body contains more than 5g - Trace elements - Require less than 100 mg/day - Ultra-trace elements - Require less than 5 mg/day - Calcium - Most abundant mineral in the body - Plays a critical role in bone health - Deficiency - Energy restriction - Disordered eating - Avoidance in dairy products - Highly active athletes - Female athletes with menstrual dysfunction - Iron - Known for its role in O2 transport and utilization - Component of the hemoglobin molecule - Iron deficiency appears to be the most widespread micronutrient in the world - Women are at a greater risk - Endurance athletes are at greatest risk - Low levels can lead to anemia if left untreated - Iron supplementation is not ergogenic - Supplements will aid in the treatment of this deficiency 10/30/24 Creatine - Creatine is well-studied - Not essential - Does offer benefits - A nitrogenous organic compound - Synthesized endogenously from the amino acids' arginine, glycine, and methionine - 95% in the skeletal muscle - Rest in cardiac and smooth muscles, brain, bone, and testiest - Not a drug - Out body makes creatine naturally - Makes about 1-2 g/day - In pancreas, liver, kidney - We excrete 1-2 grams in the form of creatine - Acts as a reserve of high-energy phosphate that is used to rapidly convert ADP back to ATP - There is a limited supply of PCr - Phosphagen system has a low capacity - Mechanism of action - Increase muscle create stores - Improves the rate of PCr re-synthesis - Enhancing short term, high-intensity exercise capacity and the ability to perform repeated bouts of high intensity effort - Dosing - Loading phase - 20-25 g/day for 5-7 days - 2-5 3-5g/day for at least 28 days - 0.1 g/kg BW/day - Research serves to say that loading phase isn't necessary - Increase muscle creatine stores by 20-40% - Once muscle creatine levels are saturated, further intake will not result in any further elevations of muscle creatine content - 5 gram is enough, unless you are a much bigger person - Timing - Limited evidence - Supplementation close to exercise is superior to far from exercise - No clear advantage on pre vs post - You can sip on it during exercise - Once supplementation stops -- a washout of muscle creatine begins - Generally takes 4-6 weeks for creatine stores to return to baseline - Efficacy - Increased performance that relies on phosphagen system - Increased single and repetitive sprint performance - Increased work performed during sets of maximal effort muscle contractions - Increased work capacity - Greater training tolerance - Increased muscle mass and strength adaptations, during training - Enhanced recovery - 10-20% increase in performance - Creatine has substantial evidence to support its use alongside resistance training - Meta-analysis - Small but significant effect on lean body mass - Small increase in direct measures of skeletal muscle hypertrophy in both the upper and lower body - Interpretation - Suggest that creatine will help you build muscle about 1/3 faster than you otherwise would - Carbohydrate and creatine further increased glycogen resynthesis - May increase expression of growth factors - Resistance training and creatine increases satellite number and Myonuclei concentration more than RT does - Higher dietary creatin = lower depression rates - Supports ATP demand in the brain under stress - May play a role in vascular health - Side effects - No study's report any adverse or ergolytic effect of short- or long-term creatine supplementation - Doesn't affect kidney heath - Doesn't increase body fat - Hydrophilic = promotes water - Brain - Very energy demanding (20% of body's energy) - Creatine is highly involved in brain biogenetics - Creatine supplication can increase brain creatine levels 5-10% across all populations - May increase cognitive processing - Most likely to exert a beneficial impact on complex tests of cognitive function when tested under stressful conditions - Useful for management and reducing severity of - Concussions, traumatic brain injury, spinal cord injury - Women - Women are least likely to use creatine because of possible weight gain - Creatine does not increase risk of weight gain in females 1030/24 Dietary Supplements (Lec Video) - Dietary supplement health and education act (DSHEA) of 1994 - Defined dietary supplements as a product that is intended to supplement the diet and contains a dietary ingredient - Prevents the FDA from overreaching - FDA has the power to declare a dangerous supplement to be an "imminent hazard" to public health or safety and suspend sakes of the product - FDA is supposed to enforce current Good Manufacturing Practices - Products can have something it should not contain - Products may not have the ingredients listed - Verifying companies - Contains ingredients listed on the label - No harmful levels of specific contaminants or PEDs - Will not cause a positive test for doping - Digestibility of ingredients - FDA current Good Manufacturing Practices using sanitary and well-controlled procedures - Well controlled research studies are imperative for determining the efficacy of nutritional supplements - Peer-reviewed: the work has undergone an extensive review process by other experts - Randomized controlled trial: subjects were randomly assigned to a treatment group - Placebo-controlled: one group received a placebo to serve as a comparison for the treatment - Double-blind: neither the researcher nor the subjects were aware which group received the supplement or the placebo - Control group: a group which does not receive the placebo or the treatment - Cross-over design: subject at different times are exposed to each of the treatments - Removes the element of variability between subjects - Increases strength of study - In vivo: studied within the lviign body - In vitro: studied in a test tube - Animal model (rat) - Don't always directly correlate to humans Water and electrolytes - Water is a critical nutrient - 60% of the adult body is made up of water - Critical role - Cardiovascular function - Thermoregulation - Blood volume - 2^nd^ only to oxygen in necessity for maintain life - Body can withstand a 40% in body mass from starvation - A 9-12% loss in body mass from fluid loss can be fatal - Women: 2.7 liters - Men: 3.7 liters - Factors affect fluid requirements - Age: younger adults hold more body water - Body size: larger people hold more - Gender: men hold more - Body composition: leaner individuals hold more body water - Extracellular fluid: outside of cell - Plasma, interstitial - Intracellular fluid: inside of cell Water Balance - Water intake occurs through - Fluid intake (60%) - Food intake (30%) - Metabolic processes (10%) - Fluid loss - Excretion from kidneys (60%) - Evaporation from skin (35%) - Feces (5%) - Dehydration: process of losing body water - Euhydration: adequately hydrated, at homeostasis - Under normal, resting conditions -- fluid balance is easily regulated - Sweating is a critical mechanism to prevent excessive increase in body temp - Sweat rates may ranges between 1-1.5 L/HR - A loss of 2-6% of body weight is not uncommon - ADH promotes reabsorption of water by kidneys - Aldosterone: promotes increases retention of these electrolytes by the kidney Electrolytes - Regulate water balance - Regulate fluid exchange within the body's fluid compartments - Essential for muscle contraction and nerve conduction - Sodium chloride (table salt) - Major salt lost in sweat - Most important electrolyte to replace following exercise - Continuous high salt diet intake over a period have been associated with an increase in BP - General sodium recommendations - Less than 2,300 mg of sodium per day - Average daily intake in US is - 4,400 males - 3,090 females - Potassium intake - Abundant in unprocessed foods - Fruits and veggies - Recommended potassium intake = 4,700 mg - Average daily intake in US = 2,640 mg Effects of hypohydration - Cause for fatigue is hypohydration - Thirst is not felt unit 2% loss in body mass from fluid - Cardiovascular - Decrease in plasma volume - Decrease stroke volume - Decrease cardiac output - Increase heart rate - Thermoregulatory - Decrease ability to dispute heat - Increase blood displacement in peripheral vasculature - Decrease seating rate - Being dehydrated by only 2% has been shown in research to affect performance in athletes - Adverse effects are directly related to the degree of body water deficit - Single bouts of anaerobic work have typically shown minimal decrements in performance with dehydration - Double bouts of anaerobic exercise typically show significant decreases in performance 11/6/24 class notes - Even without training, steroids are extremely effective for increasing in muscle mass - Caffeine serves as a central nervous system stimulant - Possibly simulates lipolysis - Possibly directly acts upon muscle - Caffeine is an antagonist of adenosine (exam question) - Completes with adenosine for the same receptors - Caffeine can lower rating of perceived exertion in resistance training - Lower pain perception - Dosing - 3-7 mg.kg of caffeine per day - Timing - 15-60 minutes prior to exercise - Can elimination half-life can be between 1.5-9.5 hours - Can impact sleep negatively - FDA recommends limiting caffeine intake to less than 400mg/day - Side effects: insomnia, nervousness, headache, rapid heart rate, increase in blood pressure - Caffeine is tailored to individuals - Beta-alanine - Naturally occurring, non-essential amino acid - Synthesized in the liver - Present in beef, chicken, etc. - Rate-limiting precursor to the endogenous intracellular buffer, carnosine - Carnosine contributes up to 40% of the capacity of skeletal muscle to buffer hydrogen ions produced during high intensity exercise - Fighting free radicals - Enzyme regulation - Sarcoplasmic reticulum calcium regulation - Fighting off fatigue - Increase in muscle carnosine by 20-80% - Takes time for the muscle to absorb, more than 4 weeks - Increases high-intensity intermittent exercise performance and or training adaptations - High-intensity exercise lasting 0.5-10 minutes - Dosing - 2-6 g/day for a minimum of 28 days - Timing - Daily dose can be divided into lower doses (0.8-1.6g) throughout the day to attenuate side effect -- paresthesia - Side effects - Transient paresthesia - Tingling like sensation felt in skin - Beta-hyroxy-beta-methylbutyrate (HMB) - A metabolite of the amino acid, leucine (exam question) - Has shown to exert both anabolic and anti-catabolic effects in muscle - Increased muscle protein synthesis - Suppression of muscle protein breakdown - 3 g/day - When ingesting an optimal amount of protein, HMB supplementation would likely offer negligible effect on body composition and strength - Protein supplements - Having a supplement is ok if you don't meet dietary needs with whole foods - Increase muscle mass - Improve body composition - Weight management - BCAAs - May accelerate recovery and reduce muscle damage - When ingesting an optimal amount of protein, BCAA supplementation would likely offer negligible effect on body composition and strength - 6-14g/day