vit i d ivitamin d in performance sportperformance sport · 2019-09-01 · vit i d ivitamin d in...
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Vit i D iVitamin D in Performance SportPerformance Sport
S tti h P bli H lth C fScottish Public Health Conference2nd November 2017
Dr Niall Elliott, Head of Sports Medicine
C hCoachParentSport
Sports MedicinePhysiotherapyPerformance NutritionSports PsychologyPhysical PreparationPerformance Lifestyle
Sports Governing BodiesUK Sport
20 years old in 2018Government & Lottery funded700+ Scotland’s top athletes700+ Scotland s top athletes
Sunshine the risksSunshine – the risks
• Skin related– Sun burn
Premature aging– Premature aging– Skin cancer risk
Occ lar related• Occular related– Photo Keratosis and
Conjunctivitis– Eyelid cancer– Cataracts
Sunshine the benefitsSunshine – the benefits
• Increase or maintenance of Vitamin D
• Improved mood
• Improved sleep quality
Imm nological rob stness• Immunological robustness
• Increase in Melanocyte Stimulating Hormone– UV protection, melanin increase, improved appetite
Sunlight Exposure ScotlandSunlight Exposure - Scotland
• UVB needed for production of Vitamin D
• UVB absorbed by dehydrocholesterol and
ti ll id iessentially aids in creation of Vitamin D which is furtherwhich is further metabolised in the kidneys and liver
Scotland's Monthly Sunshine A 1929 201
180550Average 1929-2017
160500
urs
urs
120
140
400
450
shin
e ho
ylig
ht h
ou
100
120
350
400
Sun
s
Day
80300MAR APR MAY JUN JUL AUG SEP
Daylight
Dundee to Edinburgh c 36 miles (air)Edinburgh to Glasgow c 43 miles (air)Glasgow to Dundee c 63 miles (air)
Lat LongDundee 56 46 2 97Dundee 56.46 ‐2.97Edinburgh 55.95 ‐3.18Glasgow 55.86 ‐4.25
Sunlight Exposure ScotlandSunlight Exposure - Scotland
Vit D Window of Opportunity
No Vit D Window of Opportunity
Vitamin DVitamin D
Bone healthImmune system functionImmune system functionSoft tissue recovery and repair
Scottish Population avg 37.5
SIS Athlete avg 78 nmol/lSIS Athlete avg 78 nmol/l
Vitamin D Winter levelsVitamin D Winter levels
L l Cli i l D i ti P fLevel Clinical Description Performance Description
< 25 nmol/l Severely deficient Severely deficient
25 – 50 nmol/l Deficient / inadequate Performance risk
51 75 nmol/l Adequate Performance risk51 – 75 nmol/l Adequate Performance risk
76 – 125 nmol/l Adequate Borderline performance riskrisk
> 125 nmol/l Adequate No performance risk
Vitamin D Winter levelsVitamin D Winter levels
• The difference in ranges and description reflects research• The difference in ranges and description reflects research where there is risk to bone health, hormonal function (eg: testosterone), cardiovascular health
• There is research pointing to optimised range for peak physiological performance but ensuring key functions are maintainedmaintained
• Barker et al. (2013). Higher serum 25(OH)D concentrations associate with faster recovery of skeletal muscle strength after
muscular strength. Nutrients, 5, 1253-1275.• He et al. (2013). Influence of vitamin D status on respiratory infection incidence and immune function during 4 months of
winter training in endurance sport athletes. Exercise Immunol Review, 19, 86-111.
• He et al (2015) The effect of 14 weeks of vitamin D supplementation on antimicrobial peptides and proteins in athletes J• He et al. (2015). The effect of 14 weeks of vitamin D supplementation on antimicrobial peptides and proteins in athletes. J Sports Sci, in press.
Testing questions- what are the Vit D levels in Scottish athletes over a year?
what supplemental regime to use?- what supplemental regime to use?- what was the result of that supplementation regime?- was there a dip in Vit D levels and to what level?
Vitamin D Loss from Sep to Dec
70%
(2012-2015) n=56
50%
60%
%)
34%40%
50%
t D L
oss
(%
34%
20%
30%
Blo
od V
i
10%
0%
Winter Vitamin D regimeWinter Vitamin D regime
High Street Vit D supplement ranges from 10ug to 25ug
SIS regime
- 20000iu once off 10ug to 25ug weekly dose ( 500 ug) over winter months for those with l l b l 75 l/lScientific Advisory
Committee on Nutrition ( )
levels below 75 nmol/l
- 20000iu every 2 fadvise 10ug (400iu) daily weeks for those with levels
75 – 125 nmol/l
1 ug = 40iu
How much sunshine?
• Sun elevation ≥ 30° allows for access to UVB
ght
H)
• Higher elevation = higher risk for damage to skin
Hei
g (H
tan(x)=H/L
X°
damage to skin
• Brief exposure, daily, is adequate
Length (L)
tan(x)=H/L
Height (H) Length (L) tan(x) arctan(x) Degrees (°)
1.89 3.55 0.53 28.03 28.03
Sunshine and SupplementSunshine and Supplement
Advice on sunshine exposureAdvice on sunshine exposure
- annual plan Winterannual plan
- daily plan
Winter Supplementation
- skin colour - 20000iu weekly October to April
- skin exposureOctober to April
- time exposure
AcknowledgmentsAcknowledgments
Nik J k bi kNikos Jakubiak Performance Nutrition
Irene Riach Performance Nutrition
Dr Carrie McCrea Sports Medicine
Dr Niall Elliott [email protected]@dundeesportsmed