1 LAST TIME WE TALKED ABOUT DIETARY PROTEINS IN SPORTS TODAY WE WILL TALK ABOUT VITAMINS

2 Lecture February 2015 VITAMINS

3 Lecture 11 - OUTLINE VITAMINS – 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

4 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

5 VITAMINS-SOME GENERAL COMMENTS EVEN THOUGH REQUIRED ONLY IN SMALL AMOUNTS, OUR METABOLISM CANNOT HAPPEN AT A SUFFICIENT RATE WITHOUT THEM.

6 WHAT ARE THE WATER SOLUBLE VITAMINS B CLASS AND C B CLASS THIAMINE (VITAMIN B 1 ) RIBOFLAVIN (VITAMIN B 2 ) NIACIN (VITAMIN B 3 ) VITAMIN B 6 FOLATE VITAMIN B 12 PANTOTHENIC ACID BIOTIN

7 B CLASS THIAMINE (VITAMIN B 1 ) FUNCTION-coenzyme in energy metabolism -normal appetite -nervous system functioning SOURCES-whole grains, liver, legumes, nuts

8 RIBOFLAVIN (VITAMIN B 2 ) FUNCTION-coenzyme in energy metabolism, -tryptophan to niacin conversion SOURCES- milk and other dairy products, whole grain breads, eggs meat, green leafy vegetables

9 NIACIN (VITAMIN B 3 ) FUNCTION-coenzyme in energy metabolism -promotes normal nervous system function SOURCES-all protein foods, whole grain and enriched breads and cereals

10 VITAMIN B 6 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

11 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)

12 VITAMIN B 12 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

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

14 BIOTIN FUNCTION-coenzyme -energy metabolism -fatty acid synthesis -amino acid metabolism, -glycogen formation SOURCES-eggs, liver, yeast breads, gastrointestinal tract flora

15 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

16 WATER SOLUBLE VITAMINS-IDATME INGESTION- ORAL, TUBE, INTRAVENOUS DIGESTION – NOT BROKEN DOWN ABSORPTION-DIRECTLY INTO BLOOD VIA FACILITATED TRANSPORT TRANSPORT-TRANSPORTED FREELY IN BLOOD

17 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-VITAMIN PRO- 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 OF VITAMIN 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

24 FAT SOLUBLE VITAMINS-IDATME INGESTION- ORAL, TUBE, INTRAVENOUS DIGESTION – NOT BROKEN DOWN ABSORPTION-CARRIERS FOR BOTH ABSORPTION AND TRANSPORT TRANSPORT-LIPOPROTEINS IN THE BLOOD

25 FAT SOLUBLE VITAMINS METABOLISM- TO CORRECT FORM AS REQUIRED EXCRETION- URINE, FAECES

ADEK ABSORPTION AND TRANSPORT CARRIERS FOR BOTH ABSORPTION AND TRANSPORT LIPOPROTEINS IN THE BLOOD

INTEGRATION OF VITAMINS WITH CARBS, LIPIDS AND PROTEIN METABOLISM METABOLISM IS VERY INTEGRATED REMEMBER WWFQ

29 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

30 VITAMIN TOXICITIES AND DEFICIENCIES SLIDE ON INCREASING VITAMINS WITH INCREASED CALORIES

31 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

32 VITAMIN TOXICITIES AND DEFICIENCIES DEFICIENCY-LOSS OF FUNCTION TOXICITY –METABOLIC INTERFERENCE

33 THUS THERE IS AN INTEGRATION OF SOURCE, FUNCTION, DEFICIENCY AND TOXICITY REMEMBER THAT SOURCE CAN INCLUDE SUPPLEMENTS INCLUDING PILLS

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

35 VITAMIN TOXICITIES AND DEFICIENCIES SLIDE ON INCREASING VITAMINS WITH INCREASED CALORIES

36 MORE CARBS, PROTEINS AND LIPIDS IN THE DIET MORE VITAMINS IN THE DIET CONTAINING THE CARBS, PROTEINS AND LIPIDS TO ASSIST WITH THE METABOLISM OF THE CARBS, PROTEINS AND LIPIDS. EVERYTHING IS INTEGRATED IT IS A PACKAGE DEAL!!

38 VITAMINS AS ANTIOXIDANTS BETA-CAROTENE VITAMIN C VITAMIN E

39 VITAMIN TOXICITIES AND DEFICIENCIES SLIDE ON INCREASING VITAMINS WITH INCREASED CALORIES

40 NOTE THE COOPERATION BETWEEN VITAMINS

41 Lecture 11 - SUMMARY VITAMINS – 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

42 NEXT TIME WE WILL TALK ABOUT VITAMINS IN SPORTS