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Chapter 7: Vitamins and Minerals for Strength Trainers: Kaity and Andy
Daily Reference Intake (DRI):
 It is applied to vitamins, minerals an proteins  target to prevent chronic diseases caused from
lack of these substances
 Made up of RDAs, ULs & AIs
 RDAs: set values that help to maintain health
 Upper Limits (ULs): Set the limit of how much the body can take in
 Average Intake (AIs): estimates of average intakes that seem healthy and wont harm the body
Antioxidants:
 Includes: beta-carotene, vitamin C, vitamin E, selenium, copper, zinc & manganese
 They help fight free radicals which are produced by the body and oxidize its cells causing
irreversible damage
 Free radicals also leave your body susceptible to advanced aging, cancer cardiovascular and
degenerative diseases
 Exercise can increase the amount of free radicals in the body as more energy is needed to
complete the actions
Beta-Carotene:
 Once ingested, it is converted to vitamin A
 It destroys free radicals after they are formed
 Reduces muscle soreness by minimizing lipid peroxidation induced by exercise
 Studies show that beta-carotene found in supplement form might actually increase the risk of
cancer in the body
o  It is better to intake this vitamin only from orange and yellow fruits and vegetables
and dark green vegetables
Vitamin C:
 Cannot be created by the body but is essential for:
o The formation of connective tissue such as collagen
o Is involved with immunity, wound healing & Allergic responses
o Keeping free radicals from destroying the outer layers of cells
 Supplementing 500 milligrams of vitamin C daily appears to cut the risk of upper respiratory tract
infections
 Supplementing with vitamin C will improve your performance only if you are deficient in the
nutrient  does not enhance performance
Vitamin E:
 Vitamin E resides in muscle cell membrane
 It scavenges free radicals produced by exercise which saves the tissue from damage
 Many studies have been completed and show that it may protect against muscle damage & prevent
against the destruction of oxygen-carrying RBCs  improved oxygen delivery during exercise
 Taking too much (400 IUDs or higher) may increase the risk of heart disease or cancer
 200 IUs is the recommended dosage
 Eating foods which naturally contain vitamin E such as soybean, corn, peanuts and grape seed are
the best way to intake vitamin E
 Natural forms of the vitamin (rather than synthetic) are absorbed better by the body
Coenzyme Q10:
 A lipid that acts like a vitamin & is essential for energy production as it is found in every cell in
the body
 It is often used in the treatment of heart failure as it has a big role in energy production and has
been shown to improve oxygen uptake

Studies don not have conclusive evidence on whether or not it improves athletic performance since
too much of it as a supplement can be harmful to the body
Antioxidant Supplements & Performance:
 Overall it has not been proven whether or not antioxidant supplementation aids in athletic
performance or not
 IT is recommended to intake the proper amount of vitamin C and beta-carotene through a proper
nutritional diet
 To boost the intake of other antioxidants, ensure to take a multi vitamin containing antioxidants
B-Complex Vitamins:
 There are 8 major B-complex Vitamins: thiamin, riboflavin, niacin, vitamin B12, folic acid,
pyridoxine, pantothenic acid & biotin
 Work to ensure proper digestion, muscle contraction & energy production
 They do not improve performance but are essential for the body and deficiencies in any one of
them can lead to problems in the body
Thiamin:
 Helps release energy from carbohydrates, involved in the formation of serotonin (along with
pyridoxine, vitamin B12)
 Large doses (60 to 200 times the daily requirement) have been shown to help fine motor control
 Eating a healthy balanced diet will produce enough thiamin to match the amount of carbohydrates
intaken
 Thiamin can often be found in multivitamins if more is needed in cases such as eating a lot of
carbohydrates for specific diets
Niacin:
 Involved in releasing energy from foods
 Supplementing with niacin can be harmful to the body (e.g. block the release of fat from fat tissue,
causing premature reliance on the use of stored carbohydrates & depletion of muscle glycogen)
 Niacin Intake depends on calorie intake
 Meats are a good source in niacin buy taking a multi-vitamin will guard against deficiencies
Vitamin B12:
 Vital to healthy blood and nervous system, it works with folic acid to form red blood cells in the
bone marrow
 It is found primarily in animal products so vegetarian’s need to take supplements in order to intake
the recommended amount
Folic Acid:
 Found in green leafy vegetables, whole grains,
 Helps to form RBCs and reduces cells to synthesize proteins and nucleic acids
 Folic Acid plays is very important for pregnancies and is important for women in their
childbearing years
 Many foods are being fortified with folic acid because many women do not intake the required
amount through diet alone
 Deficiencies of folic acid can lead to damage in DNA cells similar to the way that cancer effects
cells
 The recommended amount of folic acid can be found in most multi vitamins
Pyridoxine:
 Also known as vitamin B6, pyridoxine is required for the metabolism of protein, is vital in the
formation of RBCs and the healthy functioning of the brain
 Pyridoxine is found in foods high in protein


Pyridoxine, along with thiamin and vitamin B12 can be used to reduce stress by increasing
serotonin levels which can improve competitive performance
The recommended intake for vitamin B6 can be found in a healthy nutritional diet so there is no
need to supplement
Large doses can cause nerve damage

Biotin:
 It is involved in fat and carbohydrate metabolism  the body needs it to burn fat
 It is also a component of various enzymes that are essential for biochemical reactions of the body
 The body can synthesize biotin from intestinal bacteria if enough is not intaken
o  There is no need to supplement with extra biotin
 Biotin is important in exercise because it helps break down lactic acid which is formed from
working muscles
Choline:
 It is present in all living cells and is synthesized from amino acids
 It prevents fat from building up in the liver and shuttles fat into the cells to be burned for energy
 Choline is used up during exercise in the production of acetylcholine
 Recommended Choline intake is often found in nutritional diets, but is found in foods such as egg
yolk, nuts and spinach if more is needed
Minerals and Performance Part 2
Natural minerals are extremely important to exercisers and athletes. They help with muscle contraction,
normal heart rhythm, oxygen transport, and transmission of nerve pulses, immune function and bone
health. Without the proper amount of minerals, your health is in jeopardy. This would also affect your
performance in the case of athletes.
Electrolytes are electrically charged minerals or ions. These are found in the space between the cells of
your body’s tissues and also inside the cells. Electrolytes help muscle contract by promoting the
transmission of messages across nerve cell membranes. These electrolytes must be balance to have
maximal performance and good health. The two main electrolytes are sodium and potassium. Sodium is
acquired through salt and processed foods. There can be severe sodium loss while participating in long
endurance events. Mainly in triathlons that last up to a few hours. Drinking a sport drink and replenishing
salty foods is important during this activity. Drinking an excessive amount of water can dilute your
electrolytes and sodium. This can hinder the performance of an athlete. Potassium regulates fluid balance
inside cells. It helps maintain regular heartbeat; muscles contract, regulate blood pressure and transfer
nutrients to cells. You need between 1600-2000 milligrams of potassium each day, which you can get from
vegetables, and fruits. Diuretics are drugs that increase the formation and excretion of urine and these are
use by some bodybuilders excessively. This can flush potassium and other electrolytes from the body and
can cause death due to imbalance.
Sodium bicarbonate or baking soda is used by athletes to delay muscle fatigue (soda loading). This
neutralizes lactic acid in muscles and reduces muscle pain. Recommended dose is 300 milligrams per
kilogram of body weight. Can cause nausea, bloating and stomach cramps. There is also phosphate loading.
Phosphate is a salt that is the second most abundant mineral in the body. Phosphate loading can increase
oxygen availability and make more glucose available. It also may improve respiratory and circulatory
aspects. Dosage is about 4 grams per day. Phosphate loading can cause vomiting and upset electrolyte
balance.
99% of calcium is stored in the bones and teeth. 1% is stored in blood and soft tissues. Calcium builds
healthy bones, conducts nerve impulses, helps muscles contract and moves nutrients in and out of cells.
High intensity activity can cause excretion of calcium. Milk and other dairy products are high in calcium.
Having more calcium in each cell may make it easier to burn fat in that cell. It has been shown to help lose
weight. Without sufficient calcium the bones become weaker and weaker and are more easily broken. The
most crucial areas are the spine, hips and wrists. This can, in the long term, lead to osteoporosis. Female
athletes are prone to low calcium levels. Many female athletes don’t not have dairy products before
competition for several months. Taking calcium supplements is less effective than consuming dairy
products. Extremely low body fat is a factor for calcium loss from bones. Women 19-50 should take 1000
milligrams of calcium; women 51-70+ should have 1200 milligrams; pregnant women should have 1000
milligrams; lactating women should have 1000 milligrams; men aged 19-50 should have 1000; men aged
51- 70+ should have 1200 milligrams. Vitamin D helps absorb the calcium. Not all the calcium should be
taken via supplements because too much calcium can lead to kidney stones.
The main purpose of iron is to combine with protein to make hemoglobin. This gives red blood cells their
colour. Hemoglobin carries oxygen in the blood from the lungs to the tissues. Iron is necessary for the
formation of myoglobin found in muscle tissue. Myoglobin is used to help muscles contract. As an athlete
you are constantly rebuilding muscle and iron is important to do so. There also seems to be a link with iron
loss and aerobic exercises and sports that involve pounding of the feet like jogging and dancing. Low iron
levels can impair muscle performance. Training tends to help the loss of stored iron in the body. Losses of
iron also come from the gastrointestinal tract, sweat and through menstruation. Iron deficiency is anemia.
When there is short supply of iron the body’s tissues are starved for oxygen. This makes you tire easily and
harder to recover. Good sources of iron are liver, lean meat and oysters. It’s also found in green leafy
vegetables.
Zinc is an antioxidant mineral and is important for many body processes including normal taste and smell,
regulating growth and promoting wound healing. Body builders do not get enough zinc in their diets. It is
important for people that workout because it clears lactic acid build up in the blood. An athlete that eats a
lot of carbohydrates and less protein and fat usually has zinc deficiency. Deficiency results in too much
body weight, greater fatigue and poor endurance. Too much zinc has been associated with lowering your
good cholesterol. The proper amount of zinc per day for women is 8 milligrams and 11 milligrams for men.
Best sources of zinc are meat, eggs, seafood and whole grains.
Magnesium is a mineral that is in charge of over 400 metabolic reactions. It has been seen to help in
exercise. One study links magnesium to muscle strength. Magnesium promotes calcium absorption. DRI
for men 19-30 is 400 milligrams; men 31 and older is 420 milligrams; women 19- 30 is 310 milligrams;
women 31and older is 320 milligrams. Best sources of magnesium are nuts, legumes, whole grains, dark
green vegetables and seafood.
Boron is a trace mineral that has been seen to build muscle mass by increasing testosterone. Vanadyl
sulphate is a commercial derivative of vanadium which is found in vegetables and fish. Vanadium can be
toxic if taken in large amounts. It is supposed to be a tissue building supplement for athletes and strength
trainers.
Selenium is an antioxidant mineral. It works with vitamin E to fight damaging free radicals. It is important
for a healthy immune system, helping your defense against viruses and bacteria may reduce the risk of
some cancers, particularly in the prostate, colon and lungs. It is found in fish, meat, wheat germ, nuts, eggs,
oatmeal, whole-wheat bread, and brown rice. When selecting supplements, choose the well-known brands
and not no name. There is no quality control in the supplement market and you may not be getting what
you think you are getting. Amino acids that are composed of various substances are called aspartates. The
feeling of fatigue when doing intense exercise is a combination of factors one being ammonia production.
The aspartate turns excess ammonia into urea, which is eliminated by the body.
Chromium a mineral has also been known as a safe alternative to steroids. Chromium helps insulin
transport glucose to cells. It is also involved in cellular uptake of amino acids. You can lose chromium
through urine as a result of exercise. Sources include brewer’s yeast, whole grain cereals, meats, raw
oysters, mushrooms, apples with skins, wine and beer.
Questions:
1) What are the benefits of supplementing antioxidants for your body?
2) Is it a good idea to add mineral supplements to your diet to enhance performance?