Vitamin A Vitamin A plays a critical role in assuring normal vision and immune function, as well as gene expression and growth (Lukaski, 2004). Vitamin A takes its active form as retinol, which we typically get from foods from animals, such as eggs, liver, dairy products, and fish oil (Benardot, 2006). Beta carotene has been established as a precursor for vitamin A, so consuming foods rich in this carotenoid is another way to obtain vitamin A in the diet (Benardot, 2006). This discussion post concerns itself with the positive and negative effects on the body, particularly how they relate to athletes. As previously stated, vitamin A has an impact on proper vision, immune function, gene expression, and growth (Lukaski, 2004). This then, would have the biggest positive impact on adolescents, in theory. Julian-Almarcegui and colleagues (2013) studied adolescent cyclists, and found that this group of athletes and the control both had vitamin A deficiencies. This group of researchers went on to say that vitamin A plays a role in boosting immune control, which goes along with Lukaski?s (2004) previous statement (Julian-Almarcegui et al., 2013). A benefit that Julian-Almarcegui and colleagues (2013) added was that vitamin A plays a role in maintaining the integrity and mineralization of bones. All of the aforementioned benefits, though examined in an athletic population, are general health benefits of vitamin A.
…show more content…
There is a limited amount of research on vitamin A and its impact on athletic performance. Wald, Brouha, and Johnson (1942 as cited in Lukaski, 2004) found that running performance did not change in a diet lacking vitamin A or after supplementation. There is no evidence to support that athletes require increased vitamin A intake or that deficiciencies exist as a result of high levels of physical activity (Lukaski, 2004). Benardot (2006) mentioned that wrestlers, gymnasts, and dancers all had average vitamin A intakes significantly lower than recommended levels, but that may be due to total energy restriction (Lukaski, 2004). Going back to vitamin A precursors, however, there may be more of an impact on performance. Beta-carotene in particular is an agent that can protect cells from oxidative damage that would lead to cancer or even simple oxidative stress (Benardot, 2006). This may reduce post-exercise perceived muscle soreness levels and may even help in recovering from exercise bouts (Benardot, 2006). The only negative effects of vitamin A and/or precursor consumption comes from over-indulgence. Over-consuming vitamin A may lead to toxicity that manifests itself as ?dry skin, headache, irritability, vomiting, bone pain, and vision problems? (Benardot, 2006). Beta-carotene can also be overconsumed, which may lead to a change in skin tone to a yellowish-tint (Benardot, 2006). Vitamin C Unlike vitamin A, vitamin C may play a more critical role in athletic performance. For starters, it is needed for the reaction of synthesis of carnitine (Lukaski, 2006). Carnitine ?transports long-chhhaaain fatty acids into the mitochondria? according to Lukaski (2006) and is related to catecholamines, epinephrine, and norepinephrine. Like vitamin A, vitamin C is an antioxidant that may play a role in exercise recovery and regenerates vitamin E through oxidation of byproducts (Benardot, 2006; Lukaski, 2006). It can be found in a variety of foods, including fruits, vegetables, but the vitamin C contents are destroyed or altered from cooking and air exposure (Benardot, 2006). Vitamin C is also involved in the forming of collagen, which is a connective tissue protein (Benardot, 2006). This benefit, in terms of athletic performance, may impact muscle soreness and help in healing (Benardot, 2006). This may not necessarily be a positive thing in regards to strength training, however, as vitamin C supplementation was shown to have long term negative effects on strength adaptation when following a program for 10-weeks (Paulsen et al., 2014). Though decreased soreness and healing are theoretically promoted by vitamin C ingestion, this may not result in any performance increases. Similar results were found …show more content…
In this same study, endurance performance was unaffected, but strength performance was significantly better in the magnesium-supplemented group (Kass, Skinner, and Poeira, 2013). This may mean that strength athletes would benefit, but more studies would have to be examined to be sure. Such findings do coincide with Brilla and Haley (1992 as cited in Lukaski, 2006), with strength increases of upwards of 20% in a young, athletic male
There is a limited amount of research on vitamin A and its impact on athletic performance. Wald, Brouha, and Johnson (1942 as cited in Lukaski, 2004) found that running performance did not change in a diet lacking vitamin A or after supplementation. There is no evidence to support that athletes require increased vitamin A intake or that deficiciencies exist as a result of high levels of physical activity (Lukaski, 2004). Benardot (2006) mentioned that wrestlers, gymnasts, and dancers all had average vitamin A intakes significantly lower than recommended levels, but that may be due to total energy restriction (Lukaski, 2004). Going back to vitamin A precursors, however, there may be more of an impact on performance. Beta-carotene in particular is an agent that can protect cells from oxidative damage that would lead to cancer or even simple oxidative stress (Benardot, 2006). This may reduce post-exercise perceived muscle soreness levels and may even help in recovering from exercise bouts (Benardot, 2006). The only negative effects of vitamin A and/or precursor consumption comes from over-indulgence. Over-consuming vitamin A may lead to toxicity that manifests itself as ?dry skin, headache, irritability, vomiting, bone pain, and vision problems? (Benardot, 2006). Beta-carotene can also be overconsumed, which may lead to a change in skin tone to a yellowish-tint (Benardot, 2006). Vitamin C Unlike vitamin A, vitamin C may play a more critical role in athletic performance. For starters, it is needed for the reaction of synthesis of carnitine (Lukaski, 2006). Carnitine ?transports long-chhhaaain fatty acids into the mitochondria? according to Lukaski (2006) and is related to catecholamines, epinephrine, and norepinephrine. Like vitamin A, vitamin C is an antioxidant that may play a role in exercise recovery and regenerates vitamin E through oxidation of byproducts (Benardot, 2006; Lukaski, 2006). It can be found in a variety of foods, including fruits, vegetables, but the vitamin C contents are destroyed or altered from cooking and air exposure (Benardot, 2006). Vitamin C is also involved in the forming of collagen, which is a connective tissue protein (Benardot, 2006). This benefit, in terms of athletic performance, may impact muscle soreness and help in healing (Benardot, 2006). This may not necessarily be a positive thing in regards to strength training, however, as vitamin C supplementation was shown to have long term negative effects on strength adaptation when following a program for 10-weeks (Paulsen et al., 2014). Though decreased soreness and healing are theoretically promoted by vitamin C ingestion, this may not result in any performance increases. Similar results were found …show more content…
In this same study, endurance performance was unaffected, but strength performance was significantly better in the magnesium-supplemented group (Kass, Skinner, and Poeira, 2013). This may mean that strength athletes would benefit, but more studies would have to be examined to be sure. Such findings do coincide with Brilla and Haley (1992 as cited in Lukaski, 2006), with strength increases of upwards of 20% in a young, athletic male