DEPARTMENT OF HUMAN KINETICS AND SPORTS SCIENCE

FACULTY OF EDUCATION, UNIVERSITY OF BENIN, BENIN CITY

LECTURE NOTES

COURSE: HKS 214- NUTRITION IN PHYSICAL ACTIVITIES, HEALTH AND

ELLNESS

UNIT 3 ( Cont)

Carbohydrate- Related Supplementation

Regardless of the goal, food is a structuring part in the life of an athlete. Training is decisive, but
it is not the only way to achieve the goals that are intended. Supplementation, alongside nutrition
and training, can be an additional help to speed up the results of an athlete’s effort.

For an athlete, a good nutritional status should be a priority, with carbohydrates being an
essential component for good physical performance. The food supplements market has a large
supply of supplements prepared to respond to different objectives: lose weight, build muscle,
burn fat and tone, gain weight. Within the wide range of supplements, carbohydrate supplements
take on a predominant role, especially for those who want to increase weight or need a boost of
extra energy, either to train or compete, or to recover from the physical effort.

Importance of carbohydrates

Carbohydrates are part of the nutritional composition of many foods and their main function is to
supply energy.

In addition to supply energy, they perform many other functions, such as maintaining adequate
levels of glucose in the body, reducing fatigue levels, delaying fatigue, maintaining adequate
reserves of liver and muscular glycogen and facilitation of nutrient absorption. In the
specific case of athletes and regular exercise practitioners, carbohydrates take on a more relevant
role since the athletes’ diet requires an adequate energy contribution to the exercise requirement,
with carbohydrates being main power source.

In addition, they contribute to the recovery and construction of muscle mass, especially because
their balanced consumption will help the body “save” the reserves of protein – cores of muscle
builders – because without the adequate amount of energy from carbohydrates, the body can start
using the protein reserves as a source of energy. Also, when consumed together, carbohydrates
will help the body to absorb the protein. This permanent state of negative energy balance leads to
weight loss and the alteration of the endocrine function. Inadequate energy intake in relation to
energy expenditure compromises sport performance and can limit the benefits of training.”

With intense workouts and competitions, sometimes the amount of carbohydrates ingested is not
enough. This way it may be necessary to use supplementation, which can be done through
beverages, gels, bars and other energy supplements, such as carbohydrate supplements. These
supplements are usually directed to endurance athletes (or others) who have a very large physical
and energetic wear in their activity and are looking to replenish glycogen reserves, have more
energy to exercise or accelerate and improve the recovery.

Variety of carbohydrates (Supplements)

There are varied carbohydrates with different characteristics in terms of composition, digestion
and palatability. In terms of composition, we can differentiate this nutrient by monosaccharide’s
(simple sugars such as glucose and fructose), disaccharides (lactose and galactose) and
polysaccharides.

The most common sources of carbohydrates present in carbohydrate supplements are the malt
dextrin, dextrose, fructose (carbohydrates), oats, waxy maze (sources of carbohydrates) and
Vitargo which can be found in isolated formulas (in which there is only one present) or
together. The intake of carbohydrates in the pre-workout demonstrates the improvement of
cognitive performance and physical performance.

Major carbohydrate resources in carbohydrate supplements

Maltodextrin

It results from the hydrolysis of the starch.

It is a complex carbohydrate, but of rapid absorption, presenting a high glycemic index and helps
to increase or balance the levels of muscular energy, thereby helping to avoid the
catabolism.
 They are used in a wide range of food and beverage products, including baked goods and sports
drinks.”

Dextrose

Dextrose, best known for glucose– due to its similarity in chemical composition – is a simple
carbohydrate with high glycemic index.

It is one of the fastest absorption carbohydrates. It is extremely useful in the recovery of energy
levels at the muscular level, being useful in post-workout, in order to restore the levels of
glycogen in the body and to facilitate the recovery.

Fructose

Also known as “fruit sugar”, it is a monosaccharide (simple carbohydrate) present in various

foods, such as plants and fruits, with low glycemic index, often used as a substitute for sugar. It
is also synthesized by the body from glucose.

The fructose is useful to replenish the levels of glycogen at the hepatic level after training; its
consumption through the fruit is much healthier than the consumption of other foods in which
there is presence of fructose, such as soft drinks or pastry products. It should be noted that, it is
not a very healthy resource, especially when consumed only by it. When ingested by itself,
fructose is poorly absorbed from the gastrointestinal tract, and it almost entirely cleared by the
liver. However, the fact that it is metabolized in the liver does not cause such high blood glucose
or insulin peaks.
Oats

Oats is a cereal, a complex carbohydrate with a low glycemic index and a good resource of
minerals, vitamins, fiber and protein

Present in various supplements, oats are made up of 60% starch. Oats and its products can be
helpful in combating various diseases known to mankind. It helps in promoting gastrointestinal
health because of its fiber content; it is a good resource that keeps blood sugar levels stable and
also promotes satiety.

Waxy-maize

It is a slow digestion starch that can also be found in some supplements and a complex
carbohydrate with low glycemic index. It controls sugar and insulin levels. It is a suitable
choice of carbohydrate when a slower, more prolonged release of energy is desired.”

Vitargo

This is a very popular carbohydrate supplement that has a potent patented formula that gives the
body the energetic boost that it needs during and after training.
UNIT 5: MINERALS

Minerals are those elements on the earth and in foods the bodies need to develop and function
normally. Those essential for health include calcium, phosphorus, potassium, sodium,
chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum,
manganese, and selenium.

Dietary Sources and Classification of Minerals

The body needs many minerals; these are called essential minerals. Essential minerals are
sometimes divided up into major minerals (macro minerals) and trace minerals (micro
minerals). These two groups of minerals are equally important, but trace minerals are needed in
smaller amounts than major minerals. The amounts needed in the body are not an indication of
their importance.

A balanced diet usually provides all of the essential minerals. The two tables below list minerals,
what they do in the body (their functions) their sources in food, Metabolism and daily
Requirement

Macro minerals

Mineral Functions Sources Metabolism Daily

Requirement
Sodium and Needed for Table salt, large Readily absorbed Probably about
Chloride proper fluid amounts in into the blood 0.5gm, diet
(Sodium balance, nerve processed foods, stream, via the contain 2-6gm or
Chloride)- transmission, and small amounts in small intestine. more
Common Salt muscle milk, eggs The excretion is
contraction breads, controlled by
vegetables, and adrenal cortical
unprocessed hormones chiefly
meats by the kidneys,
losses in
perspiration, high
in warm weather.
Potassium Needed for Meats, eggs, fish, It is absorbed Diet adequate in
Discovered in proper fluid milk, fresh fruits into the venous protein, calcium
1807 by Sir balance, and vegetables, capillaries of the and Iron contain
Humphrey Davy. stimulates whole grains, villi and enough
It was given the skeletal muscles, legumes conveyed to the potassium.
name potassium helps in the liver through the
because it was functioning of portal
obtained from the heart, nerve circulation. 3 gm.
potash transmission, and of potassium are
muscle excreted in the
contraction urine daily but
none is lost
through sweat
Calcium. It Important for Milk and milk About 30% of Children 0.8gm
forms about healthy bones products; canned ingested calcium Teenagers 1.3-
1.5% of Adult’s and teeth; helps fish with bones is used by the 1.4gm, Adult
body weight muscles relax (salmon, body while 70% 0.8gm pregnancy
and contract; sardines), is excreted. It is 1.3gm,
important in fortified soy absorbed Lactation1.3gm
nerve milk, legumes, according to the
functioning, ice cream and body needs aided
blood clotting, shrimps by Vitamin D,
blood pressure ascorbic acid into
regulation, the blood stream
immune system via the of the
health small intestine,
Important for Meat, fish, It is absorbed Children 0.8gm
healthy bones poultry, eggs, with calcium into Adult 1.2gm
and teeth; found milk, processed the venous pregnancy
in every cell; part foods (including capillaries of the 1.3gm,
Phosphorus
of the system soda pop), villi in the small
that maintains cheese, whole intestine
acid-base balance grain, nuts,
cereals
Magnesium This Found in bones; Nuts and seeds Magnesium is
element was needed for (Avocado pear) absorbed from
isolated in its making protein, legumes, leafy, the villi into the
natural state in muscle green vegetables, blood stream and
1808 by Sir contraction, seafood, tissue fluid. It
Humphrey Davy. nerve chocolate, then find its way
It was not transmission, drinking water. to the bones and
produced immune system teeth which it
commercially health helps to
until 1886 and its strengthen
important in
nutrition was not
realized until
1936.
Sulfur Found in protein Occurs in foods In addition to
molecules as part of their utilization
protein: meats, as building
poultry, fish, blocks for
eggs, milk, protein synthesis,
legumes, nuts the sulfur-
containing amino
acids methionine
and cysteine are
precursors for the
synthesis of
important sulfur
metabolites.

Trace minerals (micro minerals)

Mineral Function Sources Metabolism Daily

Requirement
Iron. It was Part of a Organ meats; red Its absorption
found in 19th molecule meats; fish; takes place in the
century to be a (hemoglobin) poultry; shellfish mucosa of the
component of found in red (especially small intestine.
blood. In 1838, blood cells that clams); egg Ascorbic acid
Berzelius, a carries oxygen in yolks; legumes; and copper
Swedish chemist, the body; needed dried fruits; dark, enhances its
demonstrated for energy leafy greens; absorption. It is
how iron metabolism iron-enriched stored in the
pigments which breads and liver, spleen and
gave blood its cereals; and born marrow.
red colour, were fortified cereals
capable of
absorbing and
transporting
oxygen.
Zinc Part of many Meats, fish, Zinc is lost from
enzymes; needed poultry, leavened the body through
for making whole grains, the kidneys, skin,
protein and vegetables and intestine.
genetic material; The endogenous
has a function in intestinal losses
taste perception, can vary from
wound healing, (0.5 mg/day) to
normal fetal more (3
development, mg/day),
production of depending on
sperm, normal zinc intake
growth and
sexual
maturation,
immune system
health
Iodine Found in thyroid Seafood, foods Absorption is 0.014-0.45mg
hormone, which grown in iodine- through the villi (Adult) and
helps regulate rich soil, iodized of the small 0.1mg for
growth, salt, bread, dairy intestine into the children.
development, products blood stream
and metabolism
Selenium Antioxidant Meats, seafood, Selenium
grains metabolism is a
systemic process
that includes the
absorption,
transportation,
transformation,
and excretion of
selenium
Copper Part of many Legumes, nuts Copper is stored 2mg (Adult)
enzymes; needed and seeds, whole in the liver and 0.053-0.85mg
for iron grains, organ central nervous per kg of body
metabolism. meats, drinking system weight for
Essential in the water children
synthesis of
hemoglobin
Manganese Part of many Widespread in Manganese is
enzymes foods, especially absorbed in the
plant foods small intestine
through an active
transport system
 and, possibly,
through diffusion
when intakes are
high.
Fluoride Involved in Drinking water This is via the One Part Per
(Flourine). This formation of (either small intestine Million (PPM)
was first isolated bones and teeth; fluoridated or into the blood for adult and 0.5
in 1886 by Henri helps prevent naturally stream ppm for children
Moissah tooth containing
decay(dental fluoride), fish,
caries) and most teas

Digestion/ Absorption of Minerals

After food is chewed and swallowed, it travels into the stomach where hydrochloric acid and
enzymes break down carbohydrates, fats and proteins. From there, the digestive system extracts
the vitamins and minerals in the digested food, where they are absorbed into the bloodstream.

Mineral Requirements in Physical Activities

Minerals: They play a key role in muscle strength and flexibility, bone density, and heart and
lung health. They are important for fit women who exercise regularly.

Activities like cardio and strength training can actually drain athlete stores of minerals. "Zinc and
magnesium are lost through sweat during exercise and endurance training may deplete calcium.
Healthy, active women tend to focus on eating more fruits and vegetables and less meat. Meat is
a top source of minerals like iron and zinc and women who avoid animal protein tend to fall
short.

Iron

It's essential to help athletes through workouts. During exercise, the muscles take in oxygen from
the bloodstream, and iron helps in this process. When iron stores are low, an athlete feels tired
and lethargic." The longer and more intense the workout, the more of the mineral the body
requires. For example, distance running may increase iron needs by as much as 30 percent. Too
much iron can cause symptoms like joint pain and fatigue. An athlete should take the
recommended daily allowance of 18 milligrams. A typical diet supplies just 6 milligrams of iron
for every 1,000 calories consumed, so eating iron-rich foods such as fortified cereal ( that
contains not more than 9 milligrams per serving), beef (3 ounces has 2.9 milligrams), and
shellfish (one medium oyster has 4 milligrams) will suffice.

Calcium
Calcium (bone builder) regulates muscle contractions, which influences how hard and long a
person is able to exercise. An athlete who works out four to five times a week should get the
recommended 1,000 to 1,300 milligrams a day. If enough calcium is not taken, the body will
leech it from the bones, leaving the athlete susceptible to fractures. It is necessary to get a fill of
dairy products like yogurt and sardines etc.

Magnesium

This helps the muscles use oxygen and glucose making it critical for strength and endurance.
Larson says. The harder the athletes work out, the more magnesium lost. During exercise,
athletes sweat it out. To maintain the level, athlete needs 320 milligrams a day. There is need to
bridge the gap with magnesium-rich whole foods like dark leafy greens, nuts and seeds and
brown rice.

Zinc

Zinc boost immunity, but it's important for muscle recovery too. Zinc works to repair tissues
after exercise. It also helps the body metabolize carbs, fats, and protein. The best sources are
beef, shellfish and pumpkin seeds.

Potassium

This powerhouse helps every cell in the body to use glucose for energy. Without enough
potassium, the muscles get tired quickly, make reflexes slower, and the athlete may feel
nauseated.

Athlete’s diet should be filled with potassium-rich foods such as white beans, spinach. Others are
cashew, yogurt etc.

Health and Fitness Implications of Mineral Deficiency

Mineral Deficiency

Minerals are specific kinds of nutrients that the body needs in order to function properly. A
mineral deficiency occurs when the body doesn’t obtain or absorb the required amount of a
mineral. The human body requires different amounts of each mineral to stay healthy. A
deficiency often happens slowly over time and can be caused by a number of reasons. An
increased need for the mineral, lack of the mineral in the diet, or difficulty absorbing the mineral
from food are some of the more common reasons. Mineral deficiencies can lead to a variety of
health problems, such as weak bones, fatigue, or a decreased immune system.
There are five main categories of mineral deficiency: calcium, iron, magnesium, potassium, and
zinc.

Calcium deficiency

Calcium is needed for strong bones and teeth. It also supports proper function of the blood
vessels, muscles, nerves, and hormones. Natural sources of calcium include milk, yogurt, cheese,
and small fish with bones, beans, and peas. Vegetables also provide calcium. Some foods such as
cereals and Juices are also fortified with the mineral.

A calcium deficiency produces few obvious symptoms in the short term. That’s because the body
carefully regulates the amount of calcium in the blood. Lack of calcium over the long term can
lead to decreased bone mineral density called osteopenia.

If left untreated, osteopenia can turn to osteoporosis. This increases the risk of bone fractures,
especially in older adults.

Severe calcium deficiency is usually caused by medical problems or treatments, such as

medications (like diuretics), surgery to remove the stomach, or kidney failure. Symptoms of a
severe deficiency include:

• cramping of the muscles

• numbness
• tingling in the fingers
• fatigue
• poor appetite
• irregular heart rhythms

Iron deficiency

More than half of the iron in the body is in red blood cells. Iron is an important part of
hemoglobin, a protein that carries oxygen to the tissues. Iron is also a part of other proteins and
enzymes that keep the body healthy. The best sources of iron are meat, poultry, or fish. Plant-
based foods such as beans are also good sources. Iron deficiency develops slowly and can cause
anemia. The symptoms of iron-deficiency anemia include feeling weak and tired.

Magnesium deficiency

The body needs magnesium for hundreds of chemical reactions. These include responses that
control blood glucose levels and blood pressure. Proper function of muscles and nerves, brain
function, energy metabolism, and protein production are also controlled by magnesium.

Roughly 60 percent of the body’s magnesium resides in the bones while nearly 40 percent
resides in muscle and soft tissue cells. Good sources of magnesium include:

• legumes
 • nuts
• seeds
• whole grains
• green leafy vegetables, such as spinach

Magnesium deficiency is uncommon in healthy people. The kidneys can keep magnesium from
leaving the body through the urine. Still, certain medications and chronic health conditions like
alcoholism may cause magnesium deficiency.

Early signs of magnesium deficiency include:

• fatigue
• weakness
• loss of appetite
• nausea
• vomiting

Magnesium deficiency can lead to the following symptoms if left untreated:

• numbness
• tingling
• muscle cramps
• seizures
• abnormal rhythms of the heart

Potassium deficiency

Potassium is a mineral that functions as an electrolyte. It’s required for muscle contraction,
proper heart function, and the transmission of nerve signals. It’s also needed by a few enzymes,
including one that helps the body turn carbohydrates into energy. The best sources of potassium
are fruits and vegetables, such as bananas, avocado, dark leafy greens and potatoes. Other good
sources include orange juice and nuts.

The most common cause of potassium deficiency is excessive fluid loss. Examples can include
extended vomiting, kidney disease, or the use of certain medications such as diuretics.

Symptoms of potassium deficiency include muscle cramping and weakness. Other symptoms
show up as constipation, bloating, or abdominal pain caused by paralysis of the intestines. Severe
potassium deficiency can cause paralysis of the muscles or irregular heart rhythms that may lead
to death.

Zinc deficiency

Zinc plays a role in many aspects of the body’s metabolism. These include:

• protein synthesis
 • immune system function
• wound healing
• DNA synthesis

It’s also important for proper growth and development during pregnancy, childhood, and
adolescence. Zinc is found in animal products like oysters, red meat, and poultry. Other good
sources of zinc include:

• beans
• nuts
• whole grains
• dairy products

Zinc deficiency can cause loss of appetite, taste, or smell. Decreased function of the immune
system and slowed growth are other symptoms.

Causes of mineral deficiency

One major cause of mineral deficiency is simply not getting enough essential minerals from
food or supplements.

There are different types of diets that might result in this deficiency. A poor diet that relies on
junk food, or a diet that lacks adequate fruits and vegetables can be possible causes. Alternately,
a very low-calorie diet may produce this deficiency. This includes people in weight-loss
programs or with eating disorders. Older adults with poor appetites may also not get enough
calories or nutrients in their diet.

Restricted diets may also cause you to have a mineral deficiency. Vegetarians, vegans, and
people with food allergies or lactose intolerance might experience mineral deficiency if they fail
to manage their diet effectively. Difficulty with digestion of food or absorption of nutrients can
result in mineral deficiency.

Potential causes of these difficulties include:

• diseases of the liver, gallbladder, intestine, pancreas, or kidney

• surgery of the digestive tract
• chronic alcoholism
• medications such as antacids, antibiotics, laxatives, and diuretics

Mineral deficiency can also result from an increased need for certain minerals.

Symptoms of mineral deficiency

The symptoms of a mineral deficiency depend upon which nutrient the body lacks. Possible
symptoms include:

• constipation, bloating, or abdominal pain

• decreased immune system
• diarrhea
• irregular heart beat
• loss of appetite
• muscle cramping
• nausea and vomiting
• numbness or tingling in the extremities
• poor concentration
• slow social or mental development in children
• weakness or tiredness

Mineral Related Supplementation

Mineral supplements are ineffective as ergogenic aids when added to the diet of an athlete who is
well-nourished, there may be certain instances in which supplementation is warranted. For
example, wrestlers on low calorie diets and high levels of energy expenditure may not be
receiving a balanced intake of nutrients. Young male athletes and female athletes of all ages
should be aware of iron-rich foods and include them in the daily diet. The female athlete who
experiences a heavy menstrual flow may consider commercial iron preparations; hemoglobin and
other hematologic variables may be evaluated in order to determine the need for
supplementation. Some athletes have been reported to consume massive dosages, for example,
10,000 mg of vitamin C daily. Unfortunately, there may be some adverse side effects of such
massive doses. Mineral supplements are unnecessary for the athlete receiving a balanced diet.
However, there are still a large number of athletes who believe that the "racers edge" may be
found in a tablet.

Students Activity

1. List other minerals indicating their sources, functions metabolism and their daily
requirement
2. Is Carbs and Mineral supplementation necessary in sports performance?