Sports nutrition

1. MARK DOMINGO ASUNCION
MPE Student

2. WHAT IS MICRONUTRIENTS?
Micronutrients refer to essential nutrients that the human body
requires in relatively small quantities for proper functioning and
overall health. Unlike macronutrients, which are needed in larger
amounts (such as carbohydrates, proteins, and fats),
micronutrients are essential in smaller doses but play crucial
roles in various physiological processes.
Micronutrients include vitamins and minerals, and they are vital for
maintaining key functions such as metabolism, immune system support,
bone health, and cellular function. Common micronutrients include
vitamins like vitamin C, vitamin D, and the various B vitamins, as well as
minerals such as iron, zinc, calcium, and magnesium. These nutrients are
obtained through a balanced and varied diet that includes a wide range of
fruits, vegetables, whole grains, nuts, seeds, and other nutrient-dense
foods. Inadequate intake of micronutrients can lead to various nutritional
deficiencies and health issues.

3. ROLE OF MICRONUTRIENTS?
METABOLISM
IMMUNE SYSTEM
FUNCTION
CELLULAR
FUNCTION
BONE HEALTH
ANTIOXIDNANT
DEFENSE
BLOOD CLOTTING &
WOUND HEALING
NERVOUS SYSTEM
FUNCTION
HORMONE
REGULATION VISION
ELECTROLYTE
BALANCE

4. TYPE OF MICRONUTRIENTS
FAT-SOLUBLE WATER-SOLUBLE

5. FAT-SOLUBLE
Solubility: Fat-soluble vitamins dissolve in fats and
oils but are not soluble in water.
Absorption: They are absorbed along with dietary
fats in the small intestine and are incorporated into
fat globules.
Storage: These vitamins can be stored in the body's
fatty tissues and liver, allowing for a reserve supply.
Excretion: Fat-soluble vitamins are not easily
excreted, and excess amounts can accumulate in the
body over time.

6. EXAMPLES FAT-SOLUBLE
Vitamin A: Important for vision, immune function, and skin health.
Vitamin D: Essential for calcium absorption, bone health, and immune system
function.
Vitamin E: Acts as an antioxidant, protecting cells from damage.
Vitamin K: Essential for blood clotting and bone health.

7. TYPE OF MICRONUTRIENTS
FAT-SOLUBLE WATER-SOLUBLE

8. WATER-SOLUBLE
Solubility: Water-soluble vitamins dissolve in water.
Absorption: They are absorbed directly into the
bloodstream from the small intestine.
Storage: Water-soluble vitamins are not stored in
large amounts in the body; any excess is usually
excreted through urine.
Excretion: They are excreted more readily than fat-
soluble vitamins, and daily intake is necessary to
maintain adequate levels.

9. EXAMPLES OF WATER-SOLUBLE
Vitamin C (ascorbic acid): Promotes collagen synthesis, aids in wound healing, and supports the immune
system.
B-vitamins:
B1 (Thiamine): Important for energy metabolism.
B2 (Riboflavin): Involved in energy production and antioxidant defense.
B3 (Niacin): Plays a role in energy metabolism and DNA repair.
B5 (Pantothenic acid): Essential for the synthesis of fatty acids and energy production.
B6 (Pyridoxine): Involved in amino acid metabolism and neurotransmitter synthesis.
B7 (Biotin): Supports metabolism and is important for skin health.
B9 (Folate): Vital for DNA synthesis and cell division.
B12 (Cobalamin): Essential for nerve function, DNA synthesis, and red blood cell formation.

10. FAT-SOLUBLE WATER-SOLUBLE
ABSORPTION
MECHANISM
Absorbed along with fats and are
transported in the bloodstream bound to
lipoproteins.
Absorbed directly into the bloodstream.
STORAGE
Can be stored in the body, particularly in
the liver and fatty tissues.
Not stored to a significant extent, and
excess amounts are usually excreted in the
urine.
EXCRETION
Excreted more slowly and can accumulate
in the body, potentially leading to toxicity
at high levels.
Excreted more readily, and any excess is
eliminated through urine.
DIETRAY
SOURCES
Found in foods containing fats and oils. Found in fruits, vegetables, and grains.

11. MACRO-MINERALS
These minerals are needed in larger quantities, typically measured in milligrams or grams, and play crucial roles in
maintaining overall health.
Calcium
Function: Essential for
bone and teeth formation,
blood clotting, muscle
function, and nerve
transmission.
Sources: Dairy products,
leafy green vegetables,
nuts, and fortified foods.
Phosphorus
Function: Important for
bone and teeth health,
DNA and RNA synthesis,
energy metabolism, and
acid-base balance.
Sources: Meat, dairy
products, nuts, seeds, and
whole grains.
.
Magnesium
Function: Involved in
muscle and nerve function,
energy metabolism, bone
health, and the synthesis of
DNA and proteins.
Sources: Nuts, seeds,
whole grains, leafy green
vegetables, and legumes.
Sodium
Function: Critical for
fluid balance, nerve
function, muscle
contraction, and
maintenance of blood
pressure.
Sources: Table salt,
processed foods, and
naturally occurring in
some foods.

12. MACRO-MINERALS
These minerals are needed in larger quantities, typically measured in milligrams or grams, and play crucial roles in
maintaining overall health.
Potassium
Function: Essential for
fluid balance, nerve
function, muscle
contraction, and
maintenance of heart
rhythm.
Sources: Fruits,
vegetables, dairy products,
meat, and legumes.
Chloride
Function: Important for
fluid balance, stomach acid
production, and
maintaining electrical
neutrality in the body.
Sources: Table salt
(sodium chloride) and
certain fruits and
vegetables.
Sulfur
Function: Present in
amino acids and vitamins;
important for protein
structure, collagen
synthesis, and certain
metabolic pathways.
Sources: Protein-
containing foods, such as
meat, fish, eggs, and
legumes.

13. TRACE-MINERALS (MICRO-MINERALS
These minerals are required in smaller amounts, often measured in micrograms or milligrams, but they are equally
important for various physiological functions.
Iron
Function:
Essential for
oxygen transport in
hemoglobin,
energy
metabolism, and
enzyme function.
Sources: Red
meat, poultry, fish,
legumes, and
fortified cereals.
Zinc
Function:
Important for
immune function,
wound healing,
DNA synthesis, &
the metabolism of
carbohydrates.
Sources: Meat,
dairy products,
nuts, seeds, and
whole grains.
.
Copper
Function:
Involved in iron
metabolism,
connective tissue
formation, and
antioxidant
defense.
Sources: Organ
meats, seafood,
nuts, seeds, and
whole grains.
Iodine
Function:Essential
for thyroid
hormone synthesis,
which regulates
metabolism.
Sources: Seafood,
iodized salt, dairy
products, and some
fruits and
vegetables.
Selenium
Function: Acts as
an antioxidant,
supports immune
function, and is
important for
thyroid health.
Sources: Seafood,
meat, Brazil nuts,
grains, and dairy
products.

14. TRACE-MINERALS (MICRO-MINERALS
These minerals are required in smaller amounts, often measured in micrograms or milligrams, but they are equally
important for various physiological functions.
Manganese
Function: Plays a
role in bone
formation, blood
clotting, and
antioxidant
defense.
Sources: Nuts,
whole grains, leafy
green vegetables,
and tea.
Fluoride
Function:
Important for
dental health and
the formation of
tooth enamel.
Sources:
Fluoridated water,
tea, seafood, and
some toothpaste.
.
Chromium
Function:
Involved in
glucose
metabolism and
insulin sensitivity.
Sources: Meat,
whole grains, nuts,
and certain
vegetables.
Molybdenum
Function:
Essential for the
metabolism of
certain amino
acids.
Sources: Legumes,
nuts, seeds, and
whole grains.

15. Risks associated with
excess intake of certain
micronutrients.

16. Vitamin A:
Risk: Hypervitaminosis A can lead to symptoms such as nausea, dizziness, blurred vision, and, in
severe cases, can result in liver damage and birth defects if consumed in excess during pregnancy.
Source of Excess: High doses of vitamin A supplements, animal liver, and excessive consumption of
vitamin A-rich foods.
Vitamin D:
Risk: Excessive vitamin D intake can lead to hypercalcemia (elevated levels of calcium in the blood),
which can cause nausea, vomiting, weakness, and, in extreme cases, can lead to kidney damage and
cardiovascular issues.
Source of Excess: Excessive supplementation, often from high-dose supplements.

17. Vitamin E:
Risk: High doses of vitamin E supplements can increase the risk of bleeding disorders and may
negatively interact with blood-thinning medications.
Source of Excess: Supplement intake beyond recommended levels.
Vitamin K:
Risk: Excessive vitamin K intake may interfere with blood-thinning medications, leading to issues
with blood clotting.
Source of Excess: Unnecessary supplementation and consuming very high amounts of vitamin K-rich
foods.

18. Iron:
Risk: Excessive iron intake, especially from supplements, can lead to iron toxicity, causing symptoms
such as nausea, vomiting, and abdominal pain. Chronic iron overload can lead to organ damage.
Source of Excess: High-dose iron supplements without medical supervision, excessive consumption
of iron-rich foods, or conditions like hemochromatosis.
Zinc:
Risk: Chronic excessive zinc intake can lead to gastrointestinal issues, impaired immune function,
and interfere with the absorption of other minerals, such as copper.
Source of Excess: Overuse of zinc supplements beyond recommended levels.

19. Selenium:
Risk: Consuming selenium in excess can lead to selenosis, which may cause symptoms such as hair loss, brittle nails,
and gastrointestinal issues.
Source of Excess: Excessive supplementation and consuming selenium-rich foods in large quantities.
Iodine:
Risk: Chronic excessive iodine intake can lead to thyroid dysfunction, including hypothyroidism or hyperthyroidism.
Source of Excess: Consuming excessive amounts of iodine supplements and certain seaweed products.
Calcium:
Risk: Excessive calcium intake, especially from supplements, can lead to hypercalcemia, which may result in kidney
stones, constipation, and impaired absorption of other minerals.
Source of Excess: Overuse of calcium supplements without medical supervision.

20. Recommended Dietary
Allowances (RDAs)
and Adequate Intakes
(AIs)

21. Vitamin A:
RDA: 900 micrograms (mcg) for men, 700 mcg
for women.
Vitamin C:
RDA: 90 milligrams (mg) for men, 75 mg for
women.
Vitamin D:
RDA: 600 International Units (IU) for adults up
to age 70, 800 IU for those over 70.
Vitamin E:
RDA: 15 milligrams (mg) of alpha-tocopherol
for both men and women.
Vitamin K:
AI: 120 mcg for men, 90 mcg for women.
Thiamine (Vitamin B1):
RDA: 1.2 mg for men, 1.1 mg for women.
Riboflavin (Vitamin B2):
RDA: 1.3 mg for men, 1.1 mg for women.
Niacin (Vitamin B3):
RDA: 16 mg for men, 14 mg for women.
Vitamin B6:
RDA: 1.7 mg for men, 1.5 mg for women.
Folate (Vitamin B9):
RDA: 400 mcg for men and women.
Vitamin B12:
RDA: 2.4 micrograms (mcg) for adults.
Pantothenic Acid (Vitamin B5):
AI: 5 mg for both men and women.

22. THANK YOU FOR
LISTENING!