1. Nutrition for Sport Performance Vitamins
Nutrition for Sport Performance
Vitamins

2. Vitamins Vitamins Vitamin Supplements Vitamin B Vitamin A & C
Vitamin D & E
Calcuim
Bone Density
Calcium in Common Foods
Where do you get Calcium from?

3. Vitamins
Vitamins are a group of substances which assist chemical reactions in the body, helping the body to function
There are two types of vitamins:
Water-soluble vitamins (vitamins B and C)
Fat-soluble vitamins (vitamins D,E,K,A)

4. Vitamin Supplements
While many athletes pump themselves full of vitamin pills and other supplements, there is at this stage NO proof that extra vitamins help at all when eating a healthy balanced diet
It is also possible for some vitamins to become toxic if taken in large amounts

5. Vitamin B Complex
There are a number of vitamins falling into the Vitamin B group
Thiamin, Riboflavin and Niacin (sometimes called vitamin B1, B2 and B3) all assist in the breakdown of carbohydrates and fats to make energy
Vitamins B6, B12 and B9 folic acid help in the production of red blood cells, and formation of DNA
Good sources Vegemite, wholegrain cereals and breads are
(Gillanders et al 2000)

6. Vitamin A
Vitamin A (liver, eggs, butter, cheese) is a family of fat-soluble vitamins. It plays an important role in vision, bone growth, reproduction, cell division and cell differentiation, which is the process by which a cell decides what it is going to become.

7. VITAMIN C
Vitamin C ( citrus, green leaves, berries) is an antioxidant vitamin. It is necessary for wound healing, and healthy skin and gums), hormones, fighting infection and helps us to absorb iron from our food.

8. Vitamin D
Vitamin D (fortified dairy products, sunlight on the skin) is a fat-soluble vitamin. Its major function is to maintain normal blood levels of calcium and phosphorus.
Without Vitamin D, bones can become thin, brittle, soft, or misshapen.

9. Vitamin E
Vitamin E (vege oils, eggs, wholegrains) is a fat-soluble vitamin. It protects cell membranes from destruction by oxidation thus prevents breakdown of body tissues.

10. Vitamin K
Vitamin K has a range of health benefits in addition to being essential for proper blood clotting. The nutrient is also instrumental in keeping blood vessels flexible and healthy as well as regulating proper bone development.
LACK OF VIT K = Excessive hemorrhaging even for small cuts, including other side effects such as bloody noses and easy bruising

11. Calcium Essential for building strong bones and teeth
Factors which maximise peak bone mass are:
adequate calcium intake (teenagers need about 1300mg of calcium each day)
weight bearing exercise such as walking, cycling, etc
Five ways to boost the calcium in your diet:
1. 200ml calcium enriched milk = 400mg 2. 1 cup canned salmon = 223mg g yoghurt = 200mg 4. 1/2 cup cottage cheese = 69mg 5. 30g feta cheese = 140g

12. What reduces Bone Density
Excessive exercise inducing low body weight
Excessive salt, caffeine and high protein intakes in teenagers with low calcium intake

13. How much Calcium in Common Foods?
1 glass (250ml) low fat milk = 300mg calcium
2 slices (30 g) cheese = 300mg calcium
1 cup of yogurt = 300mg calcium
1 ¾ cup icecream = 300mg calcium
1 small can of fish (salmon, sardines)= 300mg
1 cup Green leafy veges (broccoli)= 300mg
½ cup seeds/nuts (sesame, almonds) =300mg

14. Calcium from where?
Low fat dairy foods are the best source of calcium.
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