Vitamins and minerals

                                              Vitamins

n      Organic molecules that function in a wide variety of capacities within the body

    n    as cofactors for enzymatic reactions

    n    as antioxidants

    n    in energy metabolism

    

n      They are necessary for our growth, vitality, and general well-being

    

n      They generally cannot be synthesized by mammalian cells and, therefore, must be supplied in
the diet



n      They are needed by the body in small amounts



n      Hypovitaminosis

n      Avitaminosis



                                   Two distinct types of vitamins

n      Water soluble vitamins

    n    Thiamin (B1)

    n    Riboflavin (B2)

    n    Niacin (B3)

    n    Pantothenic Acid (B5)

    n    Pyridoxal, Pyridoxamine, Pyridoxine (B6)

    n    Biotin

    n    Cobalamin (B12)

    n    Folic Acid

    n    Ascorbic Acid (vitamin C)

n      Fat soluble vitamins

    n    Vitamin A

    n    Vitamin D

    n    Vitamin E

    n    Vitamin K

























                               Synthesis and activation of vitamin D





                                    Minerals and trace elements

n     Inorganic elements that always retain their chemical identity

n     They can not be change in the body

n     They can not be destroyed be heat, air or acid



n     The main roles

  n    Help to maintain the body´s fluid balance (sodium, potassium, chloride)

  n    Bone growth and health (calcium, phosphorus, magnesium

  n    Antioxidant (selenium, zinc)



n      The minerals

  n     Sodium

  n     Calcium

  n     Phosphorus

  n     Potassium

  n     Sulfur

  n     Chloride

  n     Magnesium

  

n      The trace elements

  n     Iron

  n     Zinc

  n     Iodine

  n     Selenium

  n     Copper

  n     Manganese

  n     Fluoride

  n     Chromium

  n     Molybdenum

  



                                       Vitamins and athletes

n     Inadequate vitamin status is associated with impaired capacity for exercise

    n   Supplying additional amounts of vitamins = beneficial

    

n     Increase utilization of vitamins in exercise metabolism



n     Athletes

    n   higher intake of energy = higher intake of vitamins

    

n     Supplementation  with vitamins

                  – not enhance performance

                                  Important vitamins for athletes

n    Antioxidants  - vitamin C and E

    

    n   A sudden increase in training stress –  increase of training load, exposure to altitude or a
    hot environment

    

    n   Very hard training  => muscle damage, free radical-induced damage

    

                                       Minerals and athletes

n      Iron and calcium

  n     Important role in the health and performance of athletes

  

n      Sodium, potassium, chloride

  n     Water homeostasis

  n     Distribution of water between the ICF and ECF

  n     Sodium- regulation of blood pressure

  

n      Magnesium

  n     Regulation of energy metabolisms

  n     A cofactor and activator for a number of enzymes

  n     Involved in calcium metabolism

  n     Maintenining of electric gradients across cell membranes

  n     Lost in sweat => deficiency = muscle cramps

                                       Minerals and athletes

n    Zinc

  n    A cofactor in many enzymatic reactions

  n    The promotion of tissue repair processes

  n    Enhancing immune function

    n   Increasing resistance to minor illness and infection

n    Selenium

  n    Antioxidant (glutathione peroxidase)

  n    Protection against some cancer

                                                Iron

n      In 1970s athletes – lower concentration of hemoglobin (a sign of anemia)

    n    Unfavorable for the performance

    n    Later - false or dilutional anemia, sports anemia

    

n      Athletes – a high risk group for deficiency of iron

  n     Causes:

    n    Iron  requirement and/or losses exceed iron intake

    n    Increasagee requirements: during periods of growth, female in reproductive

    n    Losses – prolonged and heavy training – increase iron turnover

                    -  mechanical trauma

                    - gastrointestinal blood loss

                                              Calcium

n      Regular exercise = increase mineralization of bones



n      Inadequate intake of calcium – can interfere with optimal bone health



n      Female athletes

  n     Lower bone density

  n     An increase risk of stress fractures

  n     Causes: a complex interrelationshio between hormonal status (estrogen) and bone health

    n    Irregular menstruation, secondary o primary amenorrhea  - gymnastics (chronic energy
    deficit, psychological stress, low body fat