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LAST TIME WE TALKED ABOUT DIETARY PROTEINS IN SPORTS

TODAY WE WILL TALK ABOUTVITAMINS

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Lecture 11 - 9 February 2015

VITAMINS

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Lecture 11 - OUTLINEVITAMINS – SOME GENERAL COMMENTS

•WHAT ARE THE WATER SOLUBLE VITAMINS?

•B CLASS VITAMINS AND VITAMIN C

•WATER SOLUBLE VITAMINS – IDATME

•WHAT ARE THE FAT SOLUBLE VITAMINS?

•ADEK

•FAT SOLUBLE VITAMINS-IDATME

•INTEGRATION OF VITAMINS WITH MACRONUTRIENTS •VITAMIN DEFICIENCES AND TOXICITIES•VITAMIN SUPPLEMENTATION•VITAMINS AS ANTIOXIDANTS

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VITAMINS-SOME GENERAL COMMENTS INDIVIDUAL MOLECULES-structures DO NOT PROVIDE ENERGY-NO KCAL VALUE BUT CAN ASSIST AS COENZYMES IN METABOLISM THAT YIELDS ENERGY ARE NEEDED IN MICROGRAM OR MILLIGRAM QUANTITIES AND THEREFORE ARE MICRONUTRIENTS 

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VITAMINS-SOME GENERAL COMMENTS EVEN THOUGH REQUIRED ONLY IN SMALLAMOUNTS, OUR METABOLISM CANNOTHAPPEN AT A SUFFICIENT RATE WITHOUTTHEM. 

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WHAT ARE THE WATER SOLUBLE VITAMINS 

B CLASS AND C  

B CLASS 

THIAMINE (VITAMIN B1)

RIBOFLAVIN (VITAMIN B2)

NIACIN (VITAMIN B3)

VITAMIN B6

FOLATEVITAMIN B12

PANTOTHENIC ACIDBIOTIN

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B CLASS THIAMINE (VITAMIN B1)

 FUNCTION-coenzyme in energy metabolism

-normal appetite-nervous system functioning

 SOURCES-whole grains, liver, legumes, nuts 

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RIBOFLAVIN (VITAMIN B2)

 FUNCTION-coenzyme in energy metabolism,

-tryptophan to niacin conversion SOURCES- milk and other dairy products, whole grain breads, eggs meat, green leafy vegetables 

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NIACIN (VITAMIN B3)

 FUNCTION-coenzyme in energy metabolism

-promotes normal nervous system function SOURCES-all protein foods, whole grain and enriched breads and cereals 

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VITAMIN B6

 FUNCTION-coenzyme in amino acid and fatty acid

metabolism-helps convert tryptophan to niacin-helps produce insulin, hemoglobin and

nerve coverings and antibodies

SOURCES –meats, fish, poultry, fruits, green leafy vegetables, whole grains, nuts 

 

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FOLATE FUNCTION-coenzymes in DNA synthesis-vital for new cell synthesis and transmission of heredity SOURCES-leafy vegetables, legumes, seeds, liver, orange juice, fortified foods (eg breads) 

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VITAMIN B12

 

FUNCTION-coenzyme in the synthesis of new cells-activates folate-maintains nerve cells-metabolism of some fatty and amino acids

 SOURCES-meat, fish, poultry, milk, dairy products, eggs 

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PANTOTHENIC ACID FUNCTION-part of coenzyme A used in energy metabolism SOURCES-meat, poultry, whole grain cereals and legumes 

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BIOTIN FUNCTION-coenzyme -energy metabolism

-fatty acid synthesis -amino acid metabolism, -glycogen formation

 SOURCES-eggs, liver, yeast breads, gastrointestinal tract flora 

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VITAMIN C FUNCTION- collagen synthesis, antioxidant, promotes iron absorption, hormone synthesis, immune function SOURCES-citrus fruits and juices, broccoli, cauliflower, cantaloupe, kiwi fruit, mustard greens, strawberries, tomatoes    

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WATER SOLUBLE VITAMINS-IDATME

INGESTION- ORAL, TUBE, INTRAVENOUS

DIGESTION – NOT BROKEN DOWN 

ABSORPTION-DIRECTLY INTO BLOOD VIA FACILITATED

TRANSPORT  

TRANSPORT-TRANSPORTED FREELY INBLOOD

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WATER SOLUBLE VITAMINS

 

METABOLISM- TO CORRECT FORM IF REQUIRED

EXCRETION- URINE, FAECES

WHAT ARE THE FAT SOLUBLE VITAMINS 

A, D, E, K

VITAMIN A 

FUNCTION-dark adaptation, normal growth and development of bones and teeth, normal functioning of skin, membranes, hair, gums and various glands, immune function 

SOURCES-retinol- liver, dairy products, fortified milk, margarine, ready to eat cereals

-carotenoids- spinach, broccoli, carrots, peaches, pumpkin, red peppers 

PRO-VITAMIN 

CONCEPT OF A PRO-VITAMINPRO- VITAMIN IN FOOD METABOLISED IN THE BODY TO A VITAMIN

EG BETA CAROTENE IN CARROTS METABOLISED TO VITAMIN A

NOTE THAT BETA CAROTENE IS A PRO-VITAMIN

OTHER CAROTENOIDS (IN VARIOUSLY COLOURED PEPPERS) METABOLISED TO VITAMIN A

BUT BETA-CAROTENE GIVES HIGHEST YIELD OFVITAMIN A

VITAMIN D FUNCTION- maintains blood calcium concentrations by stimulation of calcium absorption, release of calcium from bones and calcium recovery from kidney SOURCES-sunlight, liver, fatty fish, fortified milk and margarine 

VITAMIN E FUNCTION-polyunsaturated fatty acid and cell membrane antioxidant, protects structural integrity of vitamin A  

SOURCES-vegetable oils, nuts, seeds

VITAMIN K

 

FUNCTION-synthesis of blood clotting proteins and a bone protein that regulates blood calcium SOURCES -liver, milk, cabbage family vegetables 

 

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FAT SOLUBLE VITAMINS-IDATME

INGESTION- ORAL, TUBE, INTRAVENOUS

DIGESTION – NOT BROKEN DOWN 

ABSORPTION-CARRIERS FOR BOTH ABSORPTION AND TRANSPORT

 TRANSPORT-LIPOPROTEINS IN THE BLOOD

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FAT SOLUBLE VITAMINS

 

METABOLISM- TO CORRECT FORM AS REQUIRED

EXCRETION- URINE, FAECES

ADEK ABSORPTION AND TRANSPORT 

CARRIERS FOR BOTHABSORPTION AND TRANSPORT

 LIPOPROTEINS IN THE BLOOD

INTEGRATION OF VITAMINS WITH CARBS,LIPIDS AND PROTEIN METABOLISM

METABOLISM IS VERY INTEGRATED

REMEMBER WWFQ

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VITAMIN TOXICITIES AND DEFICIENCIES

NOT LIKELY IF ONE IS FOLLOWING A PROPER TRAINING DIET

PROPER TRAINING DIET GIVES SUFFICIENT VITAMINS

VITAMINS AND THE MACRONUTRIENTS THEY METABOLISE OR PROTECT FREQUENTLY COME IN A PACKAGE

EG B VITAMINS AND CARBOHYDRATES VITAMIN E –LIPID ANTIOXIDANT

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VITAMIN TOXICITIES AND DEFICIENCIES

SLIDE ON INCREASING VITAMINS WITH INCREASED CALORIES

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VITAMIN TOXICITIES AND DEFICIENCIES

NOT LIKELY IF ONE IS FOLLOWING A PROPER TRAINING DIET

PROPER TRAINING DIET GIVES SUFFICIENT VITAMINS

VITAMINS AND THE MACRONUTRIENTS THEY METABOLISE OR PROTECT FREQUENTLY COME IN A PACKAGE

EG B VITAMINS AND CARBOHYDRATES VITAMIN E –LIPID ANTIOXIDANT

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VITAMIN TOXICITIES AND DEFICIENCIES

DEFICIENCY-LOSS OF FUNCTION

TOXICITY –METABOLIC INTERFERENCE

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THUS THERE IS AN INTEGRATIONOF SOURCE, FUNCTION, DEFICIENCY AND TOXICITY

REMEMBER THAT SOURCE CANINCLUDE SUPPLEMENTS INCLUDING PILLS

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VITAMIN SUPPLEMENTS- WASTE OF TIME AND MONEY- NEED MORE VITAMINS? – EAT MORE FOOD

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VITAMIN TOXICITIES AND DEFICIENCIES

SLIDE ON INCREASING VITAMINS WITH INCREASED CALORIES

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MORE CARBS, PROTEINS AND LIPIDS IN THE DIET MORE VITAMINS IN THE DIETCONTAINING THE CARBS, PROTEINS AND LIPIDS TO ASSIST WITH THE METABOLISM OF THE CARBS, PROTEINS AND LIPIDS.

EVERYTHING IS INTEGRATED

IT IS A PACKAGE DEAL!!

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VITAMINS AS ANTIOXIDANTS

BETA-CAROTENEVITAMIN CVITAMIN E

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VITAMIN TOXICITIES AND DEFICIENCIES

SLIDE ON INCREASING VITAMINS WITH INCREASED CALORIES

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NOTE THE COOPERATION BETWEEN VITAMINS

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Lecture 11 - SUMMARYVITAMINS – SOME GENERAL COMMENTS

•WHAT ARE THE WATER SOLUBLE VITAMINS?

•B CLASS VITAMINS AND VITAMIN C

•WATER SOLUBLE VITAMINS – IDATME

•WHAT ARE THE FAT SOLUBLE VITAMINS?

•ADEK

•FAT SOLUBLE VITAMINS-IDATME

•INTEGRATION OF VITAMINS WITH MACRONUTRIENTS •VITAMIN DEFICIENCES AND TOXICITIES•VITAMIN SUPPLEMENTATION•VITAMINS AS ANTIOXIDANTS

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NEXT TIME WE WILL TALK ABOUT VITAMINS IN SPORTS