Science Driven Nutrition
Science Driven Nutrition
Science Driven Nutrition
STUDY GUIDE
31. What is the primary fuel source for high-jump? 1500 meter run? Marathon
a. High Jump: ATP/Creatine Phosphate, CHO
b. 1500 Meter Run: Glycogen, some Fat Oxidation
c. Marathon: Fat Oxidation
32. Know the equivalent kcal values 1g CHO, lipid, protein
a. CHO= 4kcal/g
b. Lipid=9kcal/g
Thiamin: A B-complex vitamin known as vitamin B1. In the body, it can exist as free or
phosphorylated thiamin (monophosphate, triphosphate, and pyrophosphate).
Triphosphate is found in high concentrations in nerve and muscle cells and can activate
ion channels allowing the flow of sodium and calcium. The coenzyme TPP is important
in mitochondrial functions.
The FAD dependent enzyme, xanthine oxidase, is use to produce uric acid, which at
physiological concentrations, contributes to the total antioxidant capacity of the blood
plasma more than any other compound including vitamins C and E.
Niacin: A B-complex vitamin known as vitamin B3. In the body it is utilized in the forms
of nicotinic acid, nictinamide, NAD, and NADP. NAD and NADP are coenzymes
required by roughly 200 enzymes, are exceptional electron donors, and are essential in
the catabolism of all the macronutrients as well as the synthesis of fatty acids and
cholesterol.
Although Niacin supplementation has been shown to reduce FFA and increase CHO
oxidation, it has not been shown to increase performance
Pantothenic Acid: A B-complex vitamin known as vitamin B5. The major contribution of
PA to human metabolism is its role as a component of Coenzyme A. CoA is critical in
generation of ATP from macronutrients, and the synthesis of essential fats, cholesterol,
and acetylcholine. PA has been shown to decrease blood lactate and O2 consumption,
but no improved aerobic performance.
Folate: A B-complex vitamin known as folic acid. It is a cofactor in the transfer of one-
carbon units. Folate accepts and donates carbon, indicating its importance in nucleic
acid and amino acid metabolism. No ergogenic effects of folate supplementation have
been noted.
B12: The largest and most complex of the B-complex vitamins. Like biotin, B-12 cannot
be synthesized by the body. B12 contains cobalt and is AKA cobalamin.
Methylcobalamin is required for methionine synthase activity which converts
homocysteine to methionine. In well-nourished individuals, it is unlikely that B12
supplementation will enhance performance.
Vitamin D: Vitamin D3 (cholecalciferol) is the primary for used in the body. Cholesterol
can be converted into 7-dehyrdocholesterol, a precursor to D3. UV light converts 7-
dehyrdocholesterol into VD3 in the skin. No performance enhancement has been
observed with VD supplementation.
MINERALS
Calcium: Calcium is the most abundant mineral in the body and vital for normal cellular
function. When deficient in the diet, the body will absorb calcium from bone stores to
maintain proper calcium levels. It is essential in stimulating muscle contractions and
should be supplemented in cases of osteoporosis.
Chromium: An essential mineral that comes in trivalent chromium (III) and hexavalent
chromium (VI). Chromium III is the form available in food and utilized in the body. It is
involved in glucose metabolism by enhancing insulin function. Supplementation has not
shown increased strength and is not recommended.
Iron: Iron is involved in hundreds of proteins and enzymes in the body, such as
hemoglobin and myoglobin. When free iron is in its ferrous state (FE+2), it reacts with
H2O2 and superoxide to form the highly reactive hydroxyl radical (OH). Iron deficiency
anemia is the most common and results in reduced oxygen transport capacity.
Supplementation is recommended in those with iron deficiency.
Zinc: Upwards of 100 different enzymes are dependent upon zinc, and it plays an
integral role in the structure of cell membranes and proteins. Zinc is a key component in
the cytosolic antioxidant superoxide dismutase, thus, decreased zinc can lead to
oxidative damage of the cell membrane. It is also involved in cell signaling, release
hormones, aid in nerve conduction and participates in apoptosis.