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NASM CNC Questions with 100% Correct
Answers | Updated & Verified | 2024
Vitamin B1 (Thiamine) ✔✔critical in the metabolism of sugar and amino acids as well as central nervous system function. Research on the effect of vitamin B1 supplementation on performance in humans is equivocal, no robust effects. Tuna, salmon, pork, black beans Vitamin B2 (Riboflavin) ✔✔critical in the metabolism of proteins, carbohydrates, and fat and is a component of flavin adenine dinucleotide (FAD). FAD is an essential part of the antioxidant system in the body, specifically via its roles in regulating glutathione and uric acid, which are two of the main antioxidants in the body. There does not appear to be any benefit of vitamin B2 supplementation on athletic performance. Beef, tofu, milk, fish, avocados, eggs Vitamin B3 (Niacin) ✔✔shares many similarities with vitamin B2, in that is critical in the metabolism of proteins, carbohydrates, and fat and is a component of a dinucleotide, specifically, nicotinamide adenine dinucleotide (NAD). NAD is an important molecule, it plays a critical role in the Kreb's cycle and electron transport chain and is responsible for much of the ATP production in our cells. Turkey, borwn rice, mushrooms, fish, chicken
Vitamin B5 (pantothenic acid) ✔✔a component to co- enzyme A (CoA). CoA serves as a molecular link between glycolysis and the Kreb's cycle, which means that it is involved in the metabolism of proteins, carbohydrates, and fatty acids. Furthermore, it is a fundamental part of the production cholesterol, fatty acids, and other molecules, such as coenzyme Q (CoQ10). There does not appear to be any robust benefit of B5 supplementation on athletic performance. Salmon, shiitake mushrooms, sweet potatoes, lentils Vitamin B6 ✔✔represents a class of several related, but different molecules: pyridoxal, pyridoxine, and pyridoxamine. Each of these molecules can be have a 5' linked phosphate Whey protein, milk, cheese, eggs, tuna Folate ✔✔Similar to vitamin B12, but has a more narrow role. Folate helps regulate single - carbon transfers, both accepting and donating single carbons to chemical reactions. folate supplementation can be an important part of a nutritional strategy for certain populations. For example, in pregnant women, folate supplementation may improve hemoglobin levels and reduce birth complications. Furthermore, it may also help with recovery from depressive disorders Lean meats, soy, seafood, nuts
The body manufactures choline in the liver but does not make enough to cover all the choline needs of the body, meaning that choline mustbe consumed in the diet Liver, eggs, oysters, cauliflower, mushroom, dark leafy greens Vitamin E ✔✔The most common ones are known as the tocopherols and the tocotrienols, each of which have four types: alpha, beta, gamma, and delta. Vitamin E is one of the main antioxidant molecules in the body and protects cells from oxidative damage. Almonds, sunflower seeds, salmon, avocado, hazelnut Vitamin A ✔✔a group of compounds referred to as retinoids. The most common retinoids are retinol, retinal, and retinoic acid. Furthermore, vitamin A can be made from beta-carotene and other similar compounds known as the carotenoids which are antioxidants. Vitamin A plays several criticalroles in human health. It is critical in vision, immune function, and for human development. Salmon, tuna, carrots, sweet potato, kale Vitamin D ✔✔plays many critical roles in human health, including immune function, bone formation, and calcium metabolism. 56% of young athletes are deficient. These low levels of vitamin D may impair some aspects of performance and recovery. There is some evidence that correcting these deficiencies can improve aerobic performance, muscle strength, and recovery from training. More research still needed Tuna, salmon, sardines, liver, fortified milks and cheeses
Vitamin K ✔✔the name for a family of compounds that have a similar chemical structure. The compounds in this family are known as the phylloquinones (vitamin K1) and menaquinones (vitamin K2). Broadly speaking vitamin K is involved in regulating blood homeostasis by controlling clotting. It also plays critical roles in bone formation and remodeling as well as working synergistically with vitamin D. kale, collard greens, romaine, brussel sprouts
