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Introduction
1. Structure and function of body systems
2. Biomechanics of resistance exercise
3. Bioenergetics of exercise and training
4. Endocrine responses to resistance exercise
5. Adaptations to anaerobic training
6. Adaptations to aerobic endurance training
7. Age and sex differences in resistance exercise
8. Psychology of athletic preparation and performance
9. Sports nutrition
9.1 Standard nutrition guidelines for athletes
9.2 Macronutrients
9.3 Vitamins and minerals
9.4 Fluid and electrolytes
10. Nutrition strategies for maximizing performance
11. Performance-enhancing substances and methods
12. Principles of test selection and administration
13. Administration, scoring, and interpretation of selected tests
14. Warm-up and flexibility training
15. Exercise technique for free weight and machine training
16. Exercise technique for alternative modes and nontraditional implement training
17. Program design for resistance training
18. Program design and technique for plyometric training
19. Program design and technique for speed and agility training
20. Program design and technique for aerobic endurance training
21. Periodization
22. Rehabilitation and reconditioning
23. Facility design, layout, and organization
24. Facility policies, procedures, and legal issues
Wrapping up
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9.3 Vitamins and minerals
Achievable CSCS
9. Sports nutrition

Vitamins and minerals

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Vitamins

  • Vitamins are essential organic compounds needed for metabolism and performance.
  • Types of vitamins:
    • Water-soluble vitamins (B-complex, vitamin C):
      • Not stored in large amounts; excess excreted in urine.
    • Fat-soluble vitamins (A, D, E, K):
      • Stored in body fat and liver.
Vitamins, functions, and sources
Vitamin Function Food sources
Vitamin A Vision, skin, immune function Liver, dairy, carrots, spinach
Beta-carotene Antioxidant, converted to vitamin A Sweet potatoes, squash, kale
Vitamin D Bone health, calcium absorption Fish, fortified milk, eggs
Vitamin E Antioxidant, immune function Vegetable oils, nuts, seeds
Vitamin K Blood clotting, bone health Leafy greens, broccoli, asparagus
Vitamin C Wound healing, immunity, antioxidant Citrus fruits, peppers, strawberries
Thiamin (B1) Carbohydrate metabolism, nerve function Whole grains, pork, beans
Riboflavin (B2) Red blood cell formation, energy metabolism Dairy, eggs, green vegetables
Niacin (B3) Coenzyme for carbohydrate, protein, and fat metabolism; supports nervous system function; high intakes may lower cholesterol. Lean meats, fish, whole grains, legumes, peanuts, fortified cereals.
Pyridoxine (B6) Coenzyme for protein metabolism, nervous system, and immune function; involved in hormone and red blood cell synthesis. Chicken, bananas, fortified cereals, potatoes, nuts, beans, spinach, salmon.
Folate Essential for growth, red blood cell formation, and DNA synthesis; reduces risk of neural tube defects. Leafy greens, citrus fruits, beans, fortified grains.
Cobalamin (B12) Vital for red blood cell formation and nervous system health. Meat, fish, poultry, eggs, dairy, fortified cereals.
Biotin Aids in fat metabolism and utilization of B vitamins. Nuts, seeds, eggs, liver, yeast, whole grains.
Pantothenic acid Essential for normal growth and metabolism. Meat, fish, eggs, dairy, whole grains, avocados.

Minerals

Minerals play a role in bone structure, metabolism, nerve function, and energy production.

Minerals, functions, and sources
Mineral Function Food sources
Calcium Bone health, muscle contraction, nerve function. Dairy, fortified foods, leafy greens.
Phosphorus Energy metabolism, DNA synthesis, bone strength. Dairy, meat, fish, eggs, whole grains.
Magnesium Enzyme activation, muscle and nerve function, bone health. Nuts, seeds, whole grains, leafy greens.
Molybdenum DNA metabolism, enzyme production. Legumes, whole grains, dairy.
Manganese Connective tissue and bone development, carbohydrate metabolism. Whole grains, nuts, legumes, tea.
Copper Iron metabolism, bone health, skin and hair pigmentation. Liver, shellfish, nuts, seeds.
Chromium Glucose metabolism, insulin function. Meat, whole grains, nuts, cheese.
Iodine Thyroid hormone production, energy regulation. Iodized salt, seafood, dairy.
Iron Oxygen transport, hemoglobin and myoglobin formation. Red meat, poultry, fish, beans, fortified cereals.
Selenium Antioxidant, thyroid function, immune health. Seafood, nuts, eggs, dairy.
Zinc Immune function, wound healing, protein synthesis. Meat, shellfish, dairy, nuts, whole grains.

Iron and calcium for athletes

  • Iron is crucial for oxygen transport via hemoglobin.
  • Iron deficiency is common in endurance athletes, especially females.
  • Symptoms of iron deficiency:
    • Fatigue
    • Poor concentration
    • Decreased performance
  • Heme vs. non-heme iron:
    • Heme iron (animal sources): More bioavailable.
    • Non-heme iron (plant sources): Absorption is enhanced with vitamin C.
  • Calcium’s role in bone health:
    • Essential for bone growth and maintenance.
    • Regulates muscle contraction and nerve signaling.
    • Deficiency increases fracture risk.

Caloric vs. nutrient density

  • Nutrient-dense foods provide essential vitamins, minerals, and macronutrients relative to their calorie content.
  • Examples of nutrient-dense foods:
    • Vegetables, fruits, lean proteins, whole grains.
  • Calorie-dense foods provide high energy but few nutrients.
    • Examples: Sugary beverages, refined grains, processed snacks.
  • Athletes should focus on nutrient-dense foods to optimize performance and recovery.

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