EQF Level 5 Professional Diploma

Professional Diploma in Sports Nutrition

Module 1

Lesson 5:Micronutrients & Supplements

Micronutrients

Micronutrients

➢ Only required in small amounts

➢ Essential for optimal health

➢ Required to produce:

- Enzymes

- Hormones

- Essential substances

➢ Severe consequences if needs are

not met

➢ Organic compounds in food

➢ Required for:

- good health

- physical well being

- optimal immune system function

- optimal hormonal system function

➢ Must be attained from food

➢ 13 vitamins essential for health

➢ Most have corresponding deficiency disease

Vitamins

Classification of Vitamins

Vitamins

Water soluble

Fat soluble

Vitamin B group

Vitamin C

Vitamin E

Vitamin D

Vitamin K

Vitamin A

Vitamin B1 -Thiamine

Function:

Assists energy production

Food sources:

Wholegrains, enriched grains liver, pork, dried beans, nuts and

seeds.

Deficiency:

Beriberi, loss of appetite, aches and pains or tingling sensations.

Vitamin B2 -Riboflavin

Function:

Assist energy production. Helps the body use other B vitamins.

Food sources:

Soybeans, meat, poultry, liver, eggs, milk, cheese, yoghurt, wholegrains and

enriched grains.

Deficiency:

Dermatitis, peeling of the skin around the nose, stomatitis.

Vitamin B3 - Niacin

Function:

Helps metabolise macronutrients for energy.

Enzyme function.

Food sources:

Mushrooms, peanut butter, meat, fish, poultry, wholegrains

and enriched grains.

Deficiency:

Dry, cracked and scaly skin, pellagra.

Vitamin B5 –Pantothenic Acid

Function:

Helps utilise fats and CHO for energy, makes hormones.

Food sources:

Organ meats, milk, fish, poultry, wholegrains, legumes, sweet

potatoes, broccoli, cauliflower, oranges and strawberries.

Deficiency:

Numbness and shooting or burning pains in the feet and/or

chronic fatigue.

Vitamin B6 -Pyridoxine

Function:

Helps utilise Protein and Glycogen, helps form haemoglobin.

Food sources:

Potatoes, bananas, meat, fish, poultry, liver, soybeans, chickpeas, lentils, nuts and sunflower seeds.

Deficiency:

Eczema/dermatitis, stomatitis. Leg cramps/numbness of hands/feet, mood

abnormalities, migraine headaches, nausea/dizziness, anaemia.

Vitamin B7 -Biotin

Function:

Allows your body to use protein, fat and

carbohydrates from food.

Food sources:

Sweet potatoes, yoghurt, peanuts, almonds, eggs, liver,

soy protein.

*Biotin content in food can vary greatly*

Vitamin B9 –Folate

Function:

Helps to produce DNA, cells,red blood cells. Preventanaemia.

Taking folic acid lowers therisk of having a baby withNTD’s.

Food sources:

Asparagus, cooked spinach,romaine lettuce, Brussel sprouts,beets, broccoli, corn, green peas,oranges, orange juice, bread,enriched pasta, wheat germ, liver,dried beans, soybeans, flaxseeds,sunflower seeds and lentils.

Vitamin B12 -Cobalamin

Function:

Works with Folate to make DNA, makes blood cells, nerve

health.

Food sources:

Milk, cheese, yoghurt, fortified soy products, meat fish, poultry,

liver and eggs.

Deficiency:

May lead to pernicious anaemia

Vitamin C

Function:

Prevent cells damage, helps heal cuts and wounds and keeps gums

healthy. Keeps the immune system healthy. Increases iron absorption.

Food sources:

Citrus fruits, peppers, broccoli, tomatoes, dark leafy green vegetables

and Brussel sprouts.

Deficiency:

Bruising, slow healing wounds and fractures, nosebleeds, bleeding gums and loose teeth, scurvy

Vitamin A

Function:

Healthy eyes, protects from

infections, promotes normal

growth and development.

Food sources:

Liver, some fish, milk and

cheese.

Deficiency:

Slow bone formation, night blindness, rough

dry scaly skin, increased susceptibility to colds and infections.

Vitamin D

Function:

Increases calcium and phosphorus absorption, bone and teeth health.

Food sources:

Milk, fortified foods, some fish, eggs and

organ meats.

Deficiency:

Rickets, Osteomalacia.

Vitamin E

Function:

Healthy immune system,

antioxidant and protects cells from damage.

Food sources:

Vegetable oils, avocados, green veg, wheat germ, sunflower seeds,

Deficiency:

Loss of appetite, nausea, anaemia,

weak immune system or eye

problems..

Vitamin K

Function:

Clots blood. Makes body proteins for your blood, bones

and kidneys.

Food sources:

Broccoli, soybeans, dark green leafy vegetables

and turnip/ beet greens.

Deficiency:

Bruise or bleed easily, blood

taking longer to clot than normal.

➢Required in small amounts

➢Essential for normal body function

Minerals and Trace Elements

Major Minerals

Calcium

Magnesium

Potassium

Zinc

Copper

Manganese

Selenium

Fluoride

Phosphorous

Sodium

Iron

Chromium

Iodine

Na

Mg

K

Ca

P

Fe

Zn

Cu

Mn

Cr

Se

I

F-

➢ Sufficient amount required to keep athletes

healthy and strong

➢ Certain athletes are more prone to deficiencies

➢ Should be able to meet requirements through a

balanced diet

➢ Supplementation in excess of requirements proves

no advantage

Minerals in the Athletic Diet

Mineral Function Sources Deficiency

Calcium Strengthens bones and teeth. Regulates heartbeat and helps with muscle and nerve function

Milk, dairy products, dark green leafy vegetables, salmon, sardines, turnips, tofu, almonds, broccoli.Absorption increased with vitamin D.

Can affect bone and teeth formation

Iodine Keeps the thyroid gland working, which helps regulate the rate at which our body carries out necessary physiological functions

Seafood, seaweed, dairy products, iodised salts

Enlargement of the thyroid gland

Iron Helps the blood and muscles carry oxygen to the body

Liver, red meat, egg yolk, legumes, whole grains, dark green vegetables. Absorption increased with vitamin C

Anaemia-, insomnia, palpitations

Mineral Function Sources Deficiency

Magnesium Relaxes muscles, aids metabolism, aids in bone growth.

Wholegrains, nuts, legumes, apricots, bananas, soy, beans, green leafy vegetables.

Fatigue, numbness, poor memory, muscle twitching, irritability, tingling, rapid heartbeat.

Potassium Essential for nerve function, muscle contraction and maintenance of fluid in the body. Maintenance of blood pressure.

Oranges, bananas, peanuts, beans, potatoes, spinach.

Fatigue, hypertension, decreased heart rate.

Selenium Helps to prevent damage to cells and aids in functioning the thyroid gland.

Tuna, brazil nuts, eggs, grains, chicken, shellfish, fish.

Poor heart function, osteoarthropathy, mental retardation.

Zinc Helps wounds to heal. Aids taste and smell senses.

Whole-wheat, peanut, poultry, eggs, legumes, beef, shellfish

Growth retardation, hair loss, diarrhea, delayed sexual maturation and impotence, eye and skin lesions, and loss of appetite.

Supplements

Sports Supplements

Pros Cons

Direct performance enhancement Expense

Assistance to meet nutritional goals –indirect performance enhancement

Side Effects

Placebo effect (psychological effect) Redirection of resources from real performance enhancing factors

Contamination (doping outcome)

Clinical Sports Nutrition 4th ed. P422

Sports Supplements

➢ Also called ergogenic aids

➢ Enhance:

• Energy use

• Energy production

• Recovery

➢ Omega-3 fatty acids

- Eicosapentaenoic acid (EPA)

- Docosahexaenoic acid (DHA)

➢ Reported to:

- reduce muscle soreness

- improve oxygen & nutrient delivery

- reduce inflammation

- increase muscle synthesis

Fish Oil

Fish Oil

➢ 1.2-4.0g/d of omega-3 fatty acids for anti-inflammatory limiting effect

EPA= 1.86g/d

DHA=1.50g/d

Foods containing DHA/EPA

Food Serving mg

Salmon (cooked) 3 oz 1800

Tuna (cooked) 3 oz 1300

Mackerel (cooked) 3 oz 1000

Anchovy (canned in oil) 2 oz 900

Trout (cooked) 3 oz 800

Scallops (cooked 100 g 350

Fish Oil

➢Naturally occurring, alkaline salt

➢Bicarbonate is chief buffering

system

➢Regulates pH of body

➢Buffers lactic acid produced during

anaerobic metabolism

➢Good scientific backing that it

improves high intensity exercise

Sodium Bicarbonate

➢ Protocol:

- 0.3g per kg of BW

- 4-5 tsp

- 1-2 hours prior to exercise

➢ May be unpalatable

➢ Side effects:

- may cause GI distress

➢ Should always be consumed with plenty of

water to reduce GI distress

Sodium Bicarbonate

➢ Mildly addictive stimulant found naturally in leaves, nuts, and seeds of a number of plants

➢ Main dietary sources: tea, coffee, chocolate, soft drinks, energy drinks

➢ Also known as ‘guarana’ in energy drinks

Benefits:➢ Boost energy levels➢ Alleviate fatigue➢ Increase concentration and focus➢ Sound evidence that caffeine may enhance the

performance for a range of sports:- Endurance ( >60 min)- High intensity (1-60 min)- Team & intermittent

Caffeine

➢ Up to 400mg/day considered safe

limit for adults

➢ Pregnant women- <200mg/day

➢ Children and adolescents-

100mg/day or less

Safe consumption of Caffeine

Caffeine

Too much: >500mg• Insomnia• Nervousness• Restlessness• Irritability• Stomach upset• Fast heartbeat• Muscle tremors

Protein

➢Powder or liquid supplement

➢Supplementation can be

implemented for convince

➢4 main types:

- Whey - Casein

- Egg - Soy

➢ May actually offer unique benefits

Protein

➢ Whey

- amino acid profile suited to muscle

building

- abundant in leucine

- rapidly digested

➢ Casein

- digested slower

- good general use protein

- helps with muscle recovery

➢ Naturally occurring

➢ Dietary sources include meat and fish

➢ Fuels body during high intensity activities

➢ Supplementation boosts levels in skeletal muscle

• Improves performance

• Increases lean body mass

• Reduces fatigue

Creatine

➢ No evidence of detrimental side effects

➢ Some individuals experience mild side-effects

- weight gain, intra-muscular water retention

➢ Form of supplement important

- Creatine Monohydrate

- Only one certain to work

Creatine

➢Suited to high intensity sports

• Sprinters

• Weight lifters

• Team sports

➢Creatine monohydrate

• Maintenance: 1 x5g dose per day

• Needs to accumulate so timing not important

Creatine

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EQF Level 5 Professional Diploma