Fat-Soluble
Name the four vitamins that are fat-soluble.
Vitamins A, D, E, K
True or false. Your body can make most vitamins.
False
True or False. Your body naturally produces several powerful antioxidant enzymes
True
Name the three key electrolytes highlighted in the lecture. Must get all 3 correct.
Sodium, potassium, and chloride.
Name 3 reasons why vitamins are important for athletic performance.
Energy production, immune support, muscle repair, bone health, cell protection, reducing oxidative stress, oxygen transport.
Why can high-dose supplements of fat-soluble vitamins be more likely to cause toxicity over time?
They are stored in the body and can accumulate
Name the large group of water-soluble vitamins
The B-complex vitamins
These unstable molecules have unpaired electrons and can damage DNA, proteins, and lipids.
Free radicals.
This mineral is essential for oxygen transport in hemoglobin and myoglobin.
Iron.
Inadequate intake of this mineral can weaken bones over time, increasing the risk of osteoporosis and fractures.
Calcium
This fat-soluble vitamin regulates blood calcium, supports bone development, and helps muscle function.
Vitamin D.
This vitamin supports collagen formation, wound healing, and immunity
Vitamin C.
Name the three main antioxidant vitamins identified in the lecture. Must get all 3 correct
Vitamins A, C, and E.
This mineral supports ATP production, energy metabolism, and muscle contraction and relaxation.
Magnesium.
Which 3 groups of athletes are more prone to iron deficiencies
Female athletes, endurance runners, vegetarians
This fat-soluble vitamin protects cell membranes against damage from free radicals.
Vitamin E.
What is the name of the disease caused by severe vitamin C deficiency, which can involve bleeding gums and poor wound healing?
Scurvy.
Name at least 2 sources of free radicals (inside the body or external)
Pollution, smoking, pesticides, UV radiation, exercise
Why might an athlete need to replace electrolytes during prolonged exercise in hot or humid conditions?
Electrolytes are lost in sweat and help maintain hydration, nerve signaling, and muscle function.
What nutrient deficiency might athlete have who only has a low-calorie/low-fat intake and trains only indoors.
vitamin D
Name the vitamin needed to activate proteins involved in blood clotting and bone metabolism.
Vitamin K.
Vitamins do not provide energy directly, rather they aid in....
In the antioxidant recycling chain from the lecture, which vitamin helps restore vitamin E after it neutralizes radicals?
Vitamin C. Glutathione then helps restore vitamin C
What is the name of the temporary drop in hemoglobin concentration caused by an increase in blood volume during training. It is not necessarily a true loss of red blood cells or iron deficiency.
sports anemia
What is the difference between heme and non-heme iron. What types of foods are each found in.
Bonus +100: What vitamin improves absorption?
Heme iron comes from animal foods and is generally more readily absorbed. Non-heme iron is found in plant foods and fortified foods; vitamin C improves its absorption.