1. NS 425: SPORTS NUTRITION UNIT 7: TRACE MINERALS Kaplan University

2. Objectives What are minerals? What classification of minerals and there and why? Iron Zinc Copper How’s my diet? Case Study

3. Minerals What are minerals? What roles do minerals play within the body?

4. Minerals What are the 2 classifications of minerals and why? Does one mineral play a larger role than another mineral?

5. Iron If I am an athlete why should I worry if I am not getting enough iron? RDAs: ◦ Males 19-50 and post menopausal women – 8 mg/day ◦ Females 19-50 – 18 mg/day

6. Iron What potential problems occur if I am deficient in iron? What sports lead to iron deficiency or those athletes are at a higher risk for developing deficiencies? Can I get in too much iron? What foods are high in iron? What other nutrients helps increase iron absorption?

7. Zinc If I am an athlete why would I need Zinc? RDAs: ◦ Males 19-70+ - 11 mg/day ◦ Females 19-70+ - 8 mg/day

8. Zinc What potential problems occur if I am deficient in Zinc? Which athletes are more prone to a deficiency in Zinc? What can happen if I eat too much Zinc? What foods contain Zinc?

9. Copper If I am an athlete, why would I need to be concerned about consuming copper? RDAs: ◦ Males and Females 19-70+ - 900 µg/day

10. Copper What potential problems occur if I am deficient in Copper? Which athletes are more prone to a deficiency in Copper? What can happen if I eat too much Copper? What foods contain Copper?

11. How’s my Diet? Breakfast: ◦ 1 cinnamon-raisin bagel with 2 tablespoons peanut butter ◦ 1 cup 2% milk with 1 scoop protein powder Lunch: ◦ 2 slices whole wheat bread with 4 oz of chicken ◦ 1 large banana ◦ 1 small bag of pretzels ◦ 16 oz Light Lemonade Dinner: ◦ 5 oz fresh salmon with 1 cup brown rice ◦ 6 fresh asparagus spears ◦ 1 cup ice berg lettuce with 2 tablespoons Italian dressing ◦ 16 oz water Snacks: ◦ ½ cup dried apricots with ½ cup cottage cheese ◦ 6 crackers with 1 piece of string cheese ◦ 1 cup 2% milk with 1 scoop protein powder and 1 cup melon

12. Major Minerals Tonight we focused on trace minerals, but what about the major minerals? ◦ Examples and sources? ◦ Any questions on these that may have been confusing in the text book?

13. Case Study Anne participates in triathlons. Recently, in a half-Ironman race, she experienced nausea, intestinal cramping, and diarrhea on the run, leading to a poor performance. The entire race took her nearly 61⁄2 hours. During the bike portion, she consumed 100 oz of a relatively new sports beverage that she has been training with this year, as well as two gels. On the run, she consumed sips of the sports beverage provided on the course but switched over to water once she started experiencing the nausea, cramping, and diarrhea. She was frustrated by her performance and wants to ensure that it does not happen again. You ask Anne to bring in the new sports beverage she has been consuming so that you can review the Supplement Facts label. Per 8-oz serving, the following nutrients are provided: 60 calories, 15 g carbohydrates, 0 g protein, 0 g fat, 100 mg sodium, 50 mg calcium, 30 mg magnesium, and 100 mg potassium. Questions What could be a potential cause of Anne’s nausea, intestinal cramping, and diarrhea during the race? What recommendations would you give to Anne to prevent the symptoms from occurring in future races?

14. Thoughts