R.G.VENKATREDDY

MA, MPEd, NIS, PhD, P.G.DIP.IN YOGA

DIP.IN.COMPUTOR APPLICATION

HOD & DIRECTOR

DEPARTMENT OF PHYSICAL EDUCATION

K.G.F.FIRST GRADE COLLEGE

BANGALORE UNIVERSITY

E-mail: reddirgv@hotmail.com

 ROLE OF VITAMINS AND MINERALS IN SPORT INJURY PREVENTION

  INTRODUCTION

Vitamins and Minerals are not body builders but they are like lubricants and supporters essential for good health. A lack of a particular vitamin or mineral can lead to lower the sports performance. Vitamins and minerals are available in tablets, capsules, powders and liquids but should not be taken without medical supervision. Too much intake of one particular vitamin or mineral can harm the body or upset the performance in sports.

Minerals help the sports body to perform numerous functions, such as building strong bones, transmitting nerve impulses, making hormones and maintaining a regular heartbeat. An Athlete needs major minerals like calcium, potassium, iron, zinc, magnesium, copper, and chromium.

 No Taste Means Probably No Minerals

Look at the difference in taste between a homegrown vegetables and the mass produced variety. Even organically grown vegetables don't taste, because the soil they are grown in is mineral deficient.

Calcium is absolutely necessary in molding the quantity, size and shape of the bones and teeth. It helps our heart and nerves function properly and helps our blood to clot while in injury. The discovery shows that sports persons with lack of calcium may develop osteoporosis.

Potassium:   The decrease of potassium in the body affects muscle activation that leads to muscle fatigue. The cessation of exercise is possible due to decrease in plasma potassium in the recovering muscles and in non- contracting tissues.

Iron:  There has been considerable relationship between Iron and athletic performance.  Iron plays an important role in exercise performance through oxygen transport by hemoglobin.  Due to lack of Iron and decreased oxygen transport anemia may be possible in the sports performance. Symptoms of iron deficiency include fatigue, irritability, dizziness, headaches, lack of appetite,  musculoskeletal problems and over use injuries. Female athletes, who lose iron each month with their menstrual cycle, are also at higher risk of iron deficiency and iron-deficiency anemia. Vegetarian athletes are also at higher risk for iron deficiency and anemia. So all the sports men and women are encouraged to take more iron in the form of red meat than other forms iron.

Zinc :   Zinc deficiency can affect muscle growth and less muscle function. It has been reported that change in extra cellular zinc levels influence tension relationships in the muscle. There has been no research conducted between zinc deficiencies and athletic performance.

Magnesium  :    Reduction of magnesium has also been in relation to exercise.  This is to be a function of both sweat losses and distribution of magnesium to the working muscles. The magnesium deficiency rate shows a reduced endurance capacity and low anemia.

Chromium :      The main metabolic function of chromium is the regulation of carbohydrate and decreases the body fat and increases in lean body mass in young men participating in weight training programs.

Copper:    Copper is an essential nutrient that has a key role in iron metabolism, cross-linking of connective tissues, neuro-transmitter and brain function, copper losses through sweat, especially for people living in warm and humid climates.

Vitamins are organic compounds that help to maintain normal body functions, such as reproduction, growth and cell repair. Vitamins work with other vitamins and other substances like enzymes to help our cells function correctly, and an adequate consumption of vitamins is necessary for our body to work well. Our body can't manufacture vitamins, so you need to obtain them from adequate and variety of foods.

Most of the vitamins come from the food we eat, except vitamin D, which is our body makes when exposed to sunlight, and K, which is made by the bacteria in our intestines.

There are two categories vitamins: 

Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whenever the body does not use water-soluble vitamins are eliminated in urine.

Fat-soluble vitamins—vitamins A, D, E and K—are stored in the fat tissues of the body for a few days to up to 6 months. If we get too much of a fat-soluble vitamins, it can be stored in our liver and may sometimes cause health problems.

Thiamin (Vitamin –B1) BARBOKA Thiamin plays an important role in energy metabolism and in the nervous system.  Thiamin activates muscles in the sports body.  Some of the research records show that whose thiamin intake was adequate placed good in winning medals than whose diet was less in thiamin content. Thiamin deficiency has been associated with fatigue, loss of ambition, loss of performance efficiency, irritability, loss of vigor, anorexia and increased leg pain.

Riboflavin (Vitamin B2)

There is a close relationship between the level of protein intake and riboflavin.  When the body takes low protein diet to compensate the balance, Riboflavin catabolized the body protein stores and reduced riboflavin.  This is seen particularly in subjects consuming low calorie (or) starvation diets.  Heavy sports training may increase riboflavin requirements.

Nicotinic Acid (Vitamin B3): Nicotinic acid is a component of two important enzymes concerned with glycolysis, fat synthesis.  It helps in the intracellular respiratory mechanism of all cells. 

Vitamin B6 (Pyridoxie)

 Vitamin B6 is required whenever high-protein diets are consumed. Which will act as a substitute whenever the breakdown of muscle glycogen. Deficiency of vitamin B6 led to decrease the performance and prone to more injuries.  The sports persons who involved in vigorous competition and training require 2-3 times higher than the normal population.

Pantothenic acid

Pantothenic acid is a factor of vitamin B complex that acts as an intermediate metabolite of carbohydrate and fat metabolism leading to energy release. It is contained in all animal and plant tissues and its richest source is in royal jelly.  Which is not directly related to sports performance

 but exercise may decrease pantothenate status.

Vitamin B12 (CYANOCOBA LAMIN)

This vitamin B12 is a required nutrient for the normal functioning of all cells. Vitamin B12 functions in protein metabolism and may also be involved in fat and carbohydrate metabolism.  The deficiency of this vitamin raises lack of neuro- muscular coordination and muscle pain.  Therefore the use of vitamin B12 injections before competitions is wide spread.

Ascorbic Acid (Vitamin – C)     The studies indicate that strenuous exercise alters and decrease vitamin-C metabolism.  This may mean an increased need for the vitamin- C in persons performing strenuous work.  The vitamin – C may help in recovery from intense exercise and in injury repair.

Vitamin A, D & K.   Vitamin A, D & K fat-soluble vitamins that are present large quantities in the body is decreased by physical activity.  Vitamin- A is necessary for normal vision, bone growth and tissue integrity.  Vitamin – D helps in the formation of teeth and bone. Vitamin- K is necessary for normal blood clotting.  These vitamins are not directly related to sports performance but necessary to prevent and recovery of sports injury.

Vitamin –E

Vitamin E is also a fat-soluble vitamin may play an important role in the maintenance of the functional activity of the muscle tissues.  The deficiency of vitamin –E may lead to muscle damage and skin disease.  Therefore sufficient vitamin- E is required for sports persons who involve in vigorous activities.

TABLE SET BY FOOD AND NUTRITION BOARD U.S.A. IN COLABRATION WITH SPORTS CLINIC DECLARED THE RECOMMENDED DIETARY ALLOWANCES (R.D.A) PER DAY FOR SPORTS MEN AND WOMEN TO MAXIMISE SPORTS PERFORMENCE.

CONCLUTION

“LIMIT THE QUANTITY AND RISE THE QUALITY OF DIET”

“MAINTAIN BALANCE BY TAKING VARIETY OF FOODS IN YOUR DIET”