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CHAPTER I

SPORTS NUTRITION

1. What is Sports Nutrition?


Sports nutrition is a specialization within the field of nutrition that partners closely with
the study of the human body and exercise science. Sports nutrition can be defined as the
application of nutrition knowledge to a practical daily eating plan focused on providing the
fuel for physical activity, facilitating the repair and rebuilding process following hard
physical work, and optimizing athletic performance in competitive events, while also
promoting overall health and wellness. The area of sports nutrition is often thought to be
reserved for only athletes, which insinuates the inclusion of only those individuals who are
performing at the elite level. In this text, the term athlete refers to any individual who is
regularly active, ranging from the fitness enthusiast to the competitive amateur or
professional. Differences may exist in specific nutrient needs along this designated spectrum
of athletes, creating the exciting challenge of individualizing sports nutrition plans. [2]
Sports nutrition professionals must be able to teach athletes how to put book
knowledge into practice with actual food selection and meal planning, while keeping in mind
the challenges presented by busy in schedules of exercise, competitions, work, school, and
other commitments. The focus is to review sports nutrition concepts while also translating the
information into specific meal plans, recipes, and case study scenarios. Students are
encouraged to seek additional opportunities outside the classroom to work with recreational
and elite athletes to gain more experience in applying sports nutrition concepts before
searching for a job in the real world. [2]

2 Jones and Bartlett Publishers.(n.d.). Introduction to Sport Nutrition

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2. Why study Sports Nutrition?
Sports nutrition has recently emerged as a recognized specialty area within the field of
nutrition. Athletes challenge their bodies on a regular basis through physical training and
competitions. In order to keep up with the demands of their activity or sport, athletes need to
adequately fuel their bodies on a daily basis. This fueling process requires a specialized
approach; therefore, athletes who want to make dietary changes should seek out professionals
who are experts in sports nutrition and experienced in developing individualized plans.
Because of its relative infancy, sports nutrition research is providing new and exciting
information on a regular basis. [2]

3. What are the basic nutrients?


A. Carbohydrates (CHO)
Any of the large class of organic compounds consisting carbon, hydrogen, and
oxygen have usually with twice as many hydrogen atoms as carbon or oxygen atoms.
Carbohydrates are produced in green plants by photosynthesis and serve as a major
energy source in animal diets. Sugars, starches, and cellulose are all carbohydrates. [3]
Carbohydrates are well documented as the power foods which help our bodies
move. However, there are numerous diets today which restrict, or even eliminate
carbohydrates. Why is this? Primarily it is because of the anabolic hormone insulin.
While insulin does promote muscle growth, it is also a powerful inhibitor of fat
metabolism, and can increase fat storage. It is likely that endurance athletes can get away
with a much higher amount of carbohydrates and stay lean. It will also depend on your
body type and metabolism whether you are someone who is more or less prone to gain
fat. We therefore advise that a range be used between 200-600 grams of carbohydrates
daily for the elite athlete, depending on their goals and body type. Those who tend to gain
fat may want to stay towards the lower end; while those who are naturally lean, may go
towards the higher end. [4]

2 Jones and Bartlett Publishers.(n.d.). Introduction to Sport Nutrition


3https://www.google.com.ph/webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF-
8#q=meaning+of+cabohydrates
4 Wilson, G. and Wilson, J. (nd.). Athletes guide to nutrition: Offering an informed choice. New Market Road,
Cambridge shire CB7 5WW, UK.

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The majority of your carbohydrates should come from foods high in dietary fiber
that are slower digesting. The only exception would be after a long strenuous workout;
during this time it would be wise to consume faster digesting carbohydrates such as
simple sugars, or whole foods with minimal fiber content such as pasta. Quality slow
digesting carbohydrates include: potatoes, oatmeal, whole grains, and fruits and
vegetables. [4]

B. Proteins (CHON)
Proteins which are composed of 20 amino acids are the building blocks of
muscles. In fact, studies indicate that over 80% of the anabolic (muscle building)
response from a meal is the result of the protein content. Further, more and more research
is coming out showing the benefits of a high protein diet including decreases in diseases
such as diabetes, and cardiovascular disorders; as well as greater performance, lean body
mass, recovery, and less fat. Yet, we have this wide chasm of recommendations between
the Recommended Dietary Allowance (RDA) and the athletic population. The RDA for
protein is 0.8 g/kg, while athletes are known to consume up to 10 times this amount. So
who is right? Well, studies seem to suggest that it is probably somewhere in-between.
Based on the research, it can be advised for athletes to consume about 1 gram of protein
per pound of bodyweight, with no adverse effects, and a multitude of benefits. High
quality sources of protein include whey, eggs, legumes, milk, fish, and meats such as
chicken and pork. [4]

C. Fats
Fats are the ugly step child of our macronutrient buddies. They have been
purported to increase mortality, clog your arteries, and of course, make you fat. In reality,
these claims are not supported by evidence. Contrary to this, many fats have actually
been shown to improve indicators of health and increase fat loss and muscle growth.
Indeed, fat plays a key role in body function including production of hormones which
increase growth and support a positive affect (mood). [4]

4. Wilson, G. and Wilson, J. (nd.). Athletes guide to nutrition: Offering an informed choice. New Market Road,
Cambridge shire CB7 5WW, UK.

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They also play an important role in tissue repair and maintenance. Good fats
include mono unsaturated fats (particularly olive oil) and polyunsaturated fats
(particularly omega 3 fatty acids). Both of these fats are purported to promote a healthy
heart and body. While saturated fats have commonly been considered bad fats, there is
little evidence actually supporting the claims that they increased risk for cardiovascular
disease. Contrary, they are important for the production of anabolic hormones such as
testosterone. While the majority of your fats should come from monounsaturated and
polyunsaturated fats, dont be afraid to consume some saturated fats. [4]

D. Vitamins
Any of the group of organic compounds that are essential for normal growth and
nutritionist required in small quantities in the diet because they cannot be synthesized by
[5]
the body. Vitamins help to regulate chemical reactions in the body. There are 13
vitamins, including vitamins A, B complex, C, D, E, and K. Because most vitamins
cannot be made in the body, we must obtain them through the diet. Many people say that
they feel more energetic after consuming vitamins, but vitamins are not a source of
energy (calories). Vitamins are best consumed through a varied diet rather than as a
supplement because there is little chance of taking too high a dose. [6]

A. Wilson, G. and Wilson, J. (nd.). Athletes guide to nutrition: Offering an informed choice. New Market
Road, Cambridge shire CB7 5WW, UK.
B. https://www.google.com.ph/webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF-
8#q=meaning+of+vitamins
C. http://www.successfulaging.ca/programs/nutrition/04.html

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Table 1.Water Soluble Vitamins: Dietary Sources and Functions

Water
Soluble
Vitamins Dietary Sources Functions
Enriched bread and flour Essential for heart function and healthy nerve
B1 Thiamin Legumes (dried beans) cells
B2 grain products Important for body growth and the production of
Riboflavin milk red blood cells
Eggs Essential for the metabolism of proteins and
Enriched breads and fortified carbohydrates, and in the production of
B3 Niacin cereals hormones and cholesterol
B6 Banana Helps form red blood cells and maintain brain
Pyridoxine Legumes (dried beans) function
B12 Milk and milk products Helps form red blood cells and maintain the
Cobalamin Eggs central nervous system
Essential for the metabolism of proteins and
Chocolate carbohydrates, and in the production of
Biotin Organ meats (liver, kidney) hormones and cholesterol
Broccoli, kale, and other Essential for the metabolism of food. It is also
Pantothenic vegetables in the cabbage plays a role in the production of hormones and
Acid family cholesterol
Folic Acid Fortified cereals It is needed for the production of DNA, which
(Folacin, B9) Asparagus and broccoli controls tissue growth and cell function
Citrus fruits It helps the body absorb iron and maintain
Vitamin C Cabbage healthy tissue. It also promotes wound healing

Table 1.

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Table 2.Fat Soluble Vitamins: Dietary Sources and Functions

Fat Soluble
Vitamins Dietary Sources Functions
Helps form and maintain healthy
Dark-colored fruit
Vitamin A teeth, bones, soft tissue, mucus
Dark leafy vegetables
membranes, and skin
For the normal development and
Fortified milk and dairy products
Vitamin D maintenance of healthy teeth and
(cheese, yogurt, butter, and cream)
bones
Plays a role in the formation of
Dark green vegetables (spinach,
Vitamin E red blood cells and helps the
broccoli, asparagus, turnip greens)
body use vitamin K
Fish, liver, beef, eggs It is important for promoting
Vitamin K
bone health

E. Minerals
Minerals are defined as solid, inorganic, naturally occurring substances with a
definite chemical formula and general structure. Minerals are components of foods that
are involved in many body functions. For example, calcium and magnesium are
important for bone structure, and iron is needed for our red blood cells to transport
oxygen. Like vitamins, minerals are not a source of energy and are best obtained through
a varied diet rather than supplements. [7]

Table 2
7. http://www.medscape.com/viewarticle/717046_8

6
These are the minerals low in the diets of athletes, especially female athletes:

Calcium is especially important for growth, maintenance and repair of bone


tissue, maintenance of blood calcium levels, regulation of muscle contraction, nerve
conduction, and normal blood clotting. Inadequate dietary calcium and vitamin D
increase the risk of low bone mineral density and stress fractures. Female athletes are at
greatest risk for low bone mineral density if energy intakes are low, dairy products and
other calcium-rich foods are inadequate or eliminated from the diet, and menstrual
dysfunction is present. [7]

Iron is required for the formation of oxygen-carrying proteins, hemoglobin and


myoglobin, and for enzymes involved in energy production. Oxygen-carrying capacity is
essential for endurance exercise as well as normal function of the nervous, behavioral,
and immune systems. Iron depletion (low iron stores) is one of the most prevalent
nutrient deficiencies observed among athletes, especially females. Iron deficiency, with
or without anemia, can impair muscle function and limit work capacity. Iron
requirements for endurance athletes, especially distance runners, are increased by
approximately 70%. Athletes who are vegetarian or regular blood donors should aim for
an iron intake greater than their respective RDA (i.e., >18 mg and >8 mg, for men and
women respectively). [7]

Zinc plays a role in growth, building and repair of muscle tissue, energy
production, and immune status. Diets low in animal protein, high in fiber and vegetarian
diets, in particular, are associated with decreased zinc intake. Zinc status has been shown
to directly affect thyroid hormone levels, Basal Metabolic Rate (BMR), and protein use,
which in turn can negatively affect health and physical performance. [7]

7. http://www.medscape.com/viewarticle/717046_8

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Decreases in cardio respiratory function, muscle strength, and endurance have
been noted with poor zinc status. The UL for zinc is 40 mg. Athletes should be cautioned
against single-dose zinc supplements because they often exceed this amount, and
unnecessary zinc supplementation may lead to low HDL cholesterol and nutrient
imbalances by interfering with absorption of other nutrients such as iron and copper. [7]

Magnesium plays a variety of roles in cellular metabolism (glycolysis, fat, and


protein metabolism) and regulates membrane stability and neuromuscular,
cardiovascular, immune, and hormonal functions. Magnesium deficiency impairs
endurance performance by increasing oxygen requirements to complete sub maximal
exercise. Athletes in weight-class and body-conscious sports, such as wrestling, ballet,
gymnastics, and tennis, have been reported to consume inadequate dietary magnesium.
Athletes should be educated about good food sources of magnesium. In athletes with low
magnesium status, supplementation might be beneficial. [7]

F. Water
Water is a colorless, transparent, odorless, tasteless liquid that forms the seas,
lakes, rivers, and rain and is the basis of the fluids of living organisms. [8] Water helps to
maintain homeostasis in the body and transports nutrients to cells. Water also assists in
removing waste products from the body. All beverages and high-moisture foods such as
soup and watermelon contain water and count towards your daily water requirement. [9]

7. http://www.medscape.com/viewarticle/717046_8
8. https://www.google.com.ph/?gfe_rd=cr&ei=kwBrWPy1OJ6CqAGBmp_YCw#q=meaning+of+water
9. http://healthyeating.sfgate.com/6-essential-nutrients-functions-4877.html

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a. Hydration
Water is most critical to exercise performance and is the nutrient
most often neglected by athletes. During exercise, fluid losses are primarily
due to sweating and breathing. Approximately 1 liter of fluid intake is
necessary for every 1000 kilocalories consumed. However, additional
factors may necessitate an increase in fluid intake estimation. If the intensity
of exercise is greater, the duration is longer, the higher the humidity and
temperature, the greater the fluid loss.
If fluid losses are not replaced, performance will deteriorate. As
little as 1-2% loss of the athletes body weight from dehydration can
jeopardize aerobic performance. There is less evidence that this level of
dehydration has negative effects during anaerobic or strength exercise. [10]

Fluid helps to regulate body temperature. When core temperature rises


above normal, undo stress is placed on the body which can interfere with the
bodys energy systems. This interference, in turn, negatively affects both
performance and recovery. [10]

Fluid helps to regulate blood pressure. Effectively regulated blood pressure


normalizes heart rate and, therefore, manages stress on the body during
training and recovery. Excessive stress can lead to inflammation and other
processes that can interfere with both performance and recovery. [10]

Fluid helps in the movement and transport of essential energy nutrients.


Essential macronutrients such as carbohydrate, protein, fats and supporting
nutrients that are used as energy for the body are all transported by fluid in
the body. In addition, fluids help to remove the metabolic waste that is
produced during intense exercise. [10]

10. https://www.acefitness.org/blog/5397/how-hydration-affects-performance

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These are recommendations on how to maintain optimal hydration:

a) Pre-workout
Drink 17 to 20 floz of water two to three hours before exercise
Drink 8 floz of fluid 20 to 30 minutes before exercise
b) During workout
Drink 7 to 10 ounces of fluid every 10 to 20 minutes during exercise
c) Post-workout
Drink an additional 8 ounces of fluid 30 minutes after exercise
Drink 16 to 24 ounces of fluid for every pound of body weight lost during
exercise. [10]

b. Dehydration
Dehydration is an excessive loss of water from the body. This
can happen for numerous reasons, such as illness (through vomiting and
diarrhea), diseases of the gastrointestinal tract, excessive sweating and
failure to take on a sufficient volume of fluid to replace that which is lost.[11]
When it comes to sport and exercise, training and competing in
warm environments is the most common cause of dehydration. When we
exercise, we sweat. This is the bodies way of maintaining a low body
temperature. During exercise we also expel more moisture in our breath, due
to a higher rate of respiration. [11]
Higher heart rate, impaired aerobic capacity, reduced concentration
and decision making, slower reaction times and impaired judgment are the
common symptoms of dehydration. The best way to prevent dehydration is
by regularly taking on fluid throughout your training or competition. [11]

10. https://www.acefitness.org/blog/5397/how-hydration-affects-performance
11. http://www.sportsinjuryclinic.net/sport-injuries/general/dehydration

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The most important lesson is not to wait until you feel thirsty before you
have a drink. This is for two reasons. Firstly, while exercising, the feeling of
thirst is often masked. Secondly, feeling thirsty is an indicator that you are
already dehydrated. [11]
The following table presents a summary of the effects of dehydration on
performance and selected physiological variables when a 3-4% loss of body
weight has occurred as a result of dehydration during exercise. [12]

Table 3.Effects of Dehydration on Performance

Variable Performance Effect


Strength possibly decreased
Maximal Speed possibly unaffected
Reaction Time slight increase
Aerobic Endurance Decreased
Anaerobic Capacity Decreased
Anaerobic Power Decreased
Sweat Rate Decreased
Rate of Fluid Absorption Decreased
Skin Blood Flow Decreased
Capacity to Dissipate Heat Decreased
Core Temperature Increased
Heart Rate Increased
Blood Lactate concentration Increased
Maximum Oxygen Consumption Decreased

11. http://www.sportsinjuryclinic.net/sport-injuries/general/dehydration
Table 3 & 12. Promoting Good Nutrition and Healthy Diet Module 3. Food and Nutrition Research
Institute/Department of Science and Technology (DOST-FNRI). Philippine Nutrition Facts and Figures. 2001.

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4. How does the body produce energy?
The body derives its energy from foods ingested daily. Carbohydrates, fats, and
proteins are known as the energy nutrients because they serve as the bodys source for
energy. These energy nutrients are quite literally chemicals that have energy trapped within
the bonds between the atoms of which they are made. [2]
The energy trapped within these nutrients is released when metabolic pathways
within the cells break down the foods into their constituent parts, carbon dioxide and water.
Some of the energy released is conserved or captured and used to make another high-energy
chemical called adenosine triphosphate (ATP). The rest of the energy is lost as heat. ATP is
the bodys direct source of energy for cellular work. Without a constant source of ATP,
muscles would not be able to generate force and thus athletes would not be able to move or
perform any physical activity. [2]

5. What are the Recommended Dietary and Nutrient Intakes?


Several different terms are used to classify the recommendations for
macronutrients and micronutrients. Dietary standards set forth in the Recommended Energy
and Nutrient Intakes (RENI) is used to emphasize that the standards are in terms of nutrients,
and not foods or diets. RENIs are defined as levels of intakes of energy and nutrients which,
on the basis of current scientific knowledge, are considered adequate for the maintenance of
health and well-being of nearby all healthy persons in the population. [2]

2. Jones and Bartlett Publishers.(n.d.). Introduction to Sport Nutrition

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Table 1.Recommended Energy Intakes of Adults by Level of Physical Activity

Recommended Energy Intakes of Adults by Level of Physical Activity


Population Body Weight Energy
Group (kg) kcal/day (kcal/kg/day)
Male, yrs. Light Moderate Heavy
19-29 59 2350 (40) 2490 (42) 2800 (47)
30-49 59 2290 (39) 2420 (41) 2730 (46)
50-64 59 2050 (35) 2170 (37) 2440 (41)
65+ 59 1780 (30) 1890 (32) 2120 (36)
Female, yrs.
19-29 51 1780 (34) 1860 (36) 2100 (41)
30-49 51 1700 (33) 1810 (35) 2050 (40)
50-64 51 1520 (30) 1620 (32) 1830 (36)
65+ 51 1320 (26) 1410 (28) 1590 (31)

Table 2.Recommended Energy and Nutrient Intakes per day

Recommended Energy and Nutrient Intakes per day


Population Weigh Energy Protein Vitamin Vitamin Thiamine Riboflavin Niacin Foliate Calciu Iron Iod
Group t (kg) (kcal) (g) A C (mg) (mg) (mg NE) (gDFE m (mg) (mg) (g
(g RE) (mg) )
Infants
mos.

Birth <6 to 6 560 9 375 30 0.2 0.3 1.5 65 200 0.38 90


12> 9 720 14 400 30 0.4 0.4 4 80 400 10 90
Children
yrs.
1-3 13 1070 28 400 30 0.5 0.5 6 160 500 8 90
4-6 19 1410 38 400 30 0.6 0.6 7 200 550 9 90
7-9 24 1600 43 400 35 0.7 0.7 9 300 700 11 12
Males,
yrs.
10-12 34 2140 54 400 45 0.9 1.0 12 400 1000 13 12
13-15 50 2800 71 550 65 1.2 1.3 16 400 1000 20 15
16-18 58 2840 73 600 75 1.4 1.5 16 400 1000 14 15
19-29 59 2490 67 550 75 1.2 1.3 16 400 750 12 15
30-49 59 2420 67 550 75 1.2 1.3 16 400 750 12 15
50-64 59 2170 67 550 75 1.2 1.3 16 400 750 12 15
65+ 59 1890 67 550 75 1.2 1.3 16 400 800

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Female,
yrs.
10-12 35 1920 49 400 45 0.9 0.9 12 400 1000 19 12
13-15 49 2250 63 450 65 1.0 1.0 14 400 1000 21 15
16-18 50 2050 59 450 70 1.1 1.1 14 400 1000 27 15
19-29 51 1860 58 500 70 1.1 1.1 14 400 750 27 15
30-49 51 1810 58 500 70 1.1 1.1 14 400 750 27 15
50-64 51 1620 58 500 70 1.1 1.1 14 400 800 27 15
65+ 51 1410 58 500 70 1.1 1.1 14 400 800 10 15
Pregnant
Women
Trimester
First 66 800 80 1.4 1.7 18 600 800 27 20
Second +300 66 800 80 1.4 1.7 18 600 800 34 20
Third +300 66 800 80 1.4 1.7 18 600 800 38 20
Lactating
Women
1st 6 mos. +500 81 900 105 1.5 17 17 500 750 27 20
2nd6 mos. +500 76 900 100 1.5 17 17 500 750 30 20

Table 3.Recommended Daily Intakes for Other Minerals and Vitamins

Recommended Daily Intakes for Other Minerals and Vitamins


Population Weight Magnesium Phosphorus Zinc Selenium Fluoride Manganese D E* K B6 B12
Group (kg) (mg) (mg) (mg) (g) (mg) (mg) (g) (mg) (g) (mg) (g)

Infants
mos.
Birth <6 to 6 26 90 1.4 6 0.01 0.003 5 3 6 0.1 0.3
12> 9 54 275 4.2 10 0.5 0.6 5 4 9 0.3 0.4
Children
yrs.
1-3 13 65 460 4.5 18 0.7 1.2 5 5 13 0.5 0.9
4-6 19 76 500 5.4 22 1.0 1.5 5 6 19 0.6 1.2
7-9 24 100 500 5.4 20 1.2 1.7 5 7 24 1.0 1.8
Males,
yrs.
10-12 34 155 1250 6.8 21 1.7 1.9 5 10 34 1.3 2.4
13-15 50 225 1250 9.0 31 2.5 2.2 5 12 50 1.3 2.4
16-18 58 260 1250 8.9 36 2.9 2.2 5 13 58 1.3 2.4
19-29 59 235 700 6.4 31 3.0 2.3 5 12 59 1.3 2.4
30-49 59 235 700 6.4 31 3.0 2.3 5 12 59 1.3 2.4
50-64 59 235 700 6.4 31 3.0 2.3 10 12 59 1.7 2.4
65+ 59 235 700 6.4 31 3.0 2.3 15 12 59 1.7 2.4
Female,
yrs.
10-12 35 160 1250 6.0 21 1.8 1.6 5 11 35 1.2 2.4
13-15 49 220 1250 7.9 31 2.5 1.6 5 12 49 1.2 2.4
16-18 50 240 1250 7.0 36 2.5 1.6 5 12 50 1.2 2.4
19-29 51 205 700 4.5 31 2.5 1.8 5 12 51 1.3 2.4

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30-49 51 205 700 4.5 31 2.5 1.8 5 12 51 1.3 2.4
50-64 51 205 700 4.5 31 2.5 1.8 10 12 51 1.5 2.4
65+ 51 205 700 4.5 31 2.5 1.8 15 12 51 1.5 2.4

Pregnant
Women
Trimester
First 205 700 5.1 35 2.5 2.0 5 12 51 1.9 2.6
Second 205 700 6.6 35 2.5 2.0 5 12 51 1.9 2.6
Third 205 700 9.6 35 2.5 2.0 5 12 51 1.9 2.6
Lactating
Women
1st 6 mos. 250. 700 11.5 40 2.5 2.6 5 16 51 2.0 2.8
2nd 6 mos. 250. 700 11.5 40 2.5 2.6 5 16 51 2.0 2.8

6. What are enriched and fortified foods?

In the milling process of grains, the germ and bran are removed. The germ and
bran contain a majority of the vitamins and minerals in whole grains, and thus the resulting
refined product is less nutritious. Refined grain products include white flours, bread, pasta,
rice, crackers, and cereals. To prevent deficiency diseases, the Food and Drug Administration
mandated in 1943 that the nutrients lost during the milling process of wheat, rice, and corn be
re- placed. The nutrients identified and thus added to refined grain products include thiamin,
riboflavin, niacin, and iron. The addition of vitamins and minerals to refined products is
termed enrichment. Fortification is the addition of a vitamin or mineral to a food or beverage
in which it was not originally present. Fortification is not required by the FDA, with the
exception of folic acid in grains and vitamin D in milk. Other fortification programs are
designed to enhance the quality of a product, such as the addition of vitamin A to milk and
other dairy foods, as well as lysine to specific corn products to enhance protein quality. The
food industry has the freedom to add any vitamin or mineral to a product. [2]

2. Jones and Bartlett Publishers.(n.d.). Introduction to Sport Nutrition.

Table 4, 5, 6 http://www.thefilipinodoctor.com/cpm_pdf/CPM8th%20RENI.

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However, the FDA does require companies to show that a dietary insufficiency
exists and therefore requires fortification in otherwise standardized products. Some products
contain vitamins or minerals not naturally found in the food or beverage, such as added
vitamin D and vitamin B12 in soy milk. Other products boost existing vitamin or mineral
content, such as extra vitamin C added to orange juice. Sport supplements, such as bars and
shakes, are highly fortified with a variety of vitamins and minerals. Athletes should check
labels to ensure total daily consumption of any vitamin or mineral is not in excess of upper
dietary limits. [2]

7. What are the Basic Nutrition Guidelines for Filipinos?


The Nutritional Guidelines for Filipinos (NGF) is a set of dietary guidelines based on the
eating pattern, lifestyle, and health status of Filipinos.

1. Eat a variety of foods every day to get the nutrients needed by the body.
2. Breastfeed infants exclusively from birth up to six months and then give appropriate
complementary foods while continuing breastfeeding for two years and beyond for optimum
growth and development.
3. Eat more vegetables and fruits to get the essential vitamins, minerals, and fiber for
regulation of body processes.
4. Consume fish, lean meat, poultry, egg, dried beans or nuts daily for growth and repair of
body tissues.
5. Consume milk, milk products, and other calcium-rich food such as small fish and shellfish,
every day for healthy bones and teeth.
6. Consume safe foods and water to prevent diarrhea and other food-and water-borne
diseases. [12]

2. Jones and Bartlett Publishers.(n.d.). Introduction to Sport Nutrition.

12. http://www.fao.org/nutrition/education/food-dietary-guidelines/regions/countries/Philippines/en/

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7. Use iodized salt to prevent Iodine Deficiency Disorders.
8. Limit intake of salty, fried, fatty, and sugar-rich foods to prevent cardiovascular diseases.
9. Attain normal body weight through proper diet and moderate physical activity to maintain
good health and help prevent obesity.
10. Be physically active, make healthy food choices, manage stress, avoid alcoholic
beverage, and do not smoke to help prevent lifestyle-related non-communicable disease. [12]

Food Pyramid
The food pyramid is designed to make healthy eating easier.
Healthy eating is about getting the correct amount of nutrients like protein,
fat, carbohydrates, vitamins and minerals you need to maintain good
health.
Foods that contain the same type of nutrients are grouped together
on each of the shelves of the Food Pyramid. This gives you a choice of
different foods from which to choose a healthy diet.
Following the Food Pyramid as a guide will help you get the right
balance of nutritious foods within your calorie range. Studies show that we
take in too many calories from foods and drinks high in fat, sugar and salt,
on the top shelf of the Food Pyramid. They provide very little of the
essential vitamins and minerals your body needs. Limiting these is
essential for healthy eating. [13]

12. http://www.fao.org/nutrition/education/food-dietary-guidelines/regions/countries/Philippines/en/
13. http://www.safefood.eu/Healthy-Eating/What-is-a-balanced-diet/The-Food-Pyramid.aspx

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Sports Nutrition Pyramid

Fats, Oils and Sweets (Use Sparingly)


Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Group (2-3 Servings)
Milk, Yogurt and Cheese Group (2-4 Servings)
Fruit Group (2-4 Servings)
Vegetable Group(3-5 Servings)
Bread, Cereal, Rice and Pasta Group (6-11 Servings) [14]

14..https://www.google.com.ph/search?q=sports+nutrition+pyramid&biw=1366&bih=677&espv=2&source=lnms
&tbm=isch&sa=X&sqi=2&ved=0ahUKEwi0mJPTwqXRAhXCFpQKHT1tA54Q_AUIBigB#imgrc=boxVXoiZMWiDIM%3

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CHAPTER II

The Athletes Diet

A basic nutritional assessment of assessing dietary intake (including supplements) of the athlete
to determine the adequacy of their diet related to their needs. Dietary analysis should include a review of
athletes food records. It may be valuable to assess the athletes intake during both the training and
competition periods.

Information obtained from the nutritional analysis is ideally interpreted in combination with
other indicators such as clinical results that may be associated with nutritional status, biochemical results
that may be associated with nutritional status, anthropometric data, record of athletes current training
and competition programme.

Determination of additional lifestyle and health-related factors may need to be considered.

A. Before Competition

The bodys energy levels need to be high before training and competition. The high performance
diet above will supply this everyday requirement. Athletes are individuals and require different foods
and their body responds differently to certain foods. Generally speaking, the guidelines below will help
your athletes consume the proper nutrients before competition. [15]

Consuming a balanced meal containing carbohydrates, proteins, and fats about 1-2 hours
before training/competition is what youre after. You certainly dont have to load up on a huge meal.
In fact, that could be counterproductive. Rather, the idea here is to find meals that dont cause stomach
distress, meals that make the athlete feel energetic, and meals that help maintain blood sugar. [16]

15. Special olympics coaching guide: Athlete nutrition, safety and fitness nutrition. (2003)

16..Berardi, John M.PhD, CS Ryan Andrews, RD, MA,MS.[n. d.]. Eating Before, During and After Competition
www.precisionnutrition.com

19
A good example of a larger pre-workout meal would be 4 oz of lean meat, 8 oz of sweet potato,
and 2 cups of veggies with olive oil dressing. If this seems like too much, a piece of fruit, a couple
[16]
pieces of string cheese, and cup of mixed nuts can work too.

The following guidelines may be useful when planning meal times relative to a training session,
competition or a series of competitions held on the same day (ie. tournaments, etc.):

Allow 3-4 hours pre- event of consumption of a large meal (500-800 kcal or more) 500-1,000 ml
of fluids.
Allow 2-3 hours of smaller pre-event meal (300-500 kcal) with 500-750 ml of fluids.]
Allow 1-2 hours for pre event snack or beverage selection (<300kcal) with 250 -500 ml of fluids.
[12]

Table 7. Examples of Pre-Event Meals

Meal 1: Meal 2:
375 ml cereal, 250 ml milk, 1 fruit, 30 g 250 ml cereal, 250 ml milk, 2 slices toast, 1
cheese, 250- 500 ml water egg, 250ml juice, 250-500 ml water
Meal 3: Meal 4:
2 muffins, 175 ml yogurt, 125 ml fruit 500 ml cooked pasta, 125 ml tomato sauce, 30
salad,250-500 ml juice, 250-500 ml water ml parmesan cheese,250 ml tossed salad, 125-
250 canned fruit, 250-500 ml water
Meal 5: Meal 6:
250 ml vegetable soup, 85 grams poultry, 250 2 slices bread, 60 grams poultry, 1 leaf lettuce,
ml mashed potatoes, 250 ml juice, 250-500 ml 1 fruit, 1 muffin, 125-250 ml juice, 250-500 ml
water juice

16. Berardi, John M.PhD, CS Ryan Andrews, RD, MA,MS.[n. d.]. Eating Before, During and After Competition
www.precisionnutrition.com
Table 7 & 12.

20
B. During Competition

Besides hydration, nutrients are not needed for events that last less than one hour. For events that
have more than one hour of continuous activity, carbohydrate drinks or fruit will supply the needed
[17]
energy for continued effort.

What an athlete eats/drinks during competition is dependent upon length of the workout and
athletes preference. In general, we recommend a sport drink containing 30 grams of carbohydrate and
15 grams of protein (in 500 ml water) per hour of exercise. With multiple events back to back, a larger
amount of this beverage should be consumed throughout the day, along with food meals interspersed
[16]
between events.

This drink can be a homemade blend or a pre-formulated drink that contains rapidly digesting
carbohydrates (e.g., malt dextrin, dextrose, glucose, etc.) and proteins (e.g., protein hydro lysates or
[16]
isolates).

Energy Drinks/Sports Drinks


People use sports drinks to replace water (rehydrate) and electrolytes lost through
sweating after activity. Electrolytes are minerals, such as potassium, calcium, sodium,
and magnesium that keep the body's balance of fluids at the proper level. You may lose
electrolytes when you sweat. Sports drinks can also restore carbohydrate that the body
uses during activity. Sports drinks often contain carbohydrate in the form of sugar, as
well as electrolytes and minerals and sometimes protein, vitamins, or caffeine. They
come in different flavors. [19]

16 Berardi, John M.PhD, CS Ryan Andrews, RD, MA,MS.[n. d.]. Eating Before, During and After Competition
www.precisionnutrition.com

17.Special olympics coaching guide: Athlete nutrition, safety and fitness nutrition. (2003)

19. http://www.webmd.com/food-recipes/tc/energy-and-sports-drinks-topic-overview#1

21
Sports drinks can be split into three major types: Isotonic sport drinks contain
similar concentrations of salt and sugar as in the human body. Hypertonic sport drinks
contain a higher concentration of salt and sugar than the human body. Hypotonic sport
drinks contain a lower concentration of salt and sugar than the human body. [20]

C.After Competition

Post-workout nutrition requires two things: protein to aid in protein synthesis, carbohydrate to
replace muscle glycogen. A whole food meal that meets these requirements is ideal. However, whole
food meals arent always practical. Some athletes arent hungry, some athletes might not have access to
[16]
whole food, and some athletes might not want to wait for those nutrients to digest and get to cells.

Thats why most of our athletes generally default to consuming a liquid form of nutrition that
contains rapidly digesting carbohydrates and proteins that accelerates recovery, digests quickly, and is
usually well tolerated. We generally prefer drinks (like those discussed above) to be ingested at a 2
[16]
carbohydrate: 1 protein ratio.
Sodium, Potassium and Chloride are the main electrolytes which may be lost in sweat;
electrolytes can be replaced by consuming a sport drink or by adding small amount of salt to the post-
exercise meal along with potassium rich foods such as bananas, oranges, citrus juices and most
vegetables.

16. Berardi, John M.PhD, CS Ryan Andrews, RD, MA,MS.[n. d.]. Eating Before, During and After
Competition.www.precisionnutrition.com
20. https://en.wikipedia.org/wiki/Sports_drink

22
CHAPTER III

Weight Control

Energy balance in achieved when food consumption (kilocalories) equals the amount of energy
utilized by the body. A positive energy balance, leading to weight gain, occurs when food energy is
consumed in excess of energy expenditure. Conversely, a negative energy balance exists when energy
expenditure exceeds food intake. Anthropometric measurements are the most common techniques to
assess body composition. Analysis is most useful when the tests repeated, thereby providing valuable
information regarding the athletes diet and/or training program.

A. Weight Gain

Athletes in some sports, such as weightlifting and football, think that strength, power, and sports
performance will get better if they are able to gain weight. However, it is important to remember that
weight gain can come from increases in either fat or muscle. Increases in muscle may be very helpful for
some young athletes, but increases in fat may result in decreased sports performance. [21]

Unfortunately, it is much easier to gain fat than muscle. Young athletes should be encouraged to
make changes that will help with improving strength, rather than just gaining weight. [21]

For the athlete who wants to gain lean muscle in a healthy way, the following tips may be helpful:

Gain only 1 to 2 pounds each week. Gains faster than this often lead to greater increases in fat.
Increase calories by 300 to 400 calories each day. Two servings of instant breakfast or meal
replacement products can be one option. (Note: "Weight gainer" supplements often contain too
many calories and cause greater increases in fat than in muscle.) [21]

21. https://www.healthychildren.org/English/healthy-living/sports/Pages/Safe-Weight-Loss-and-Weight-Gain-for-Young-
Athletes.aspx)

23
Eat every 2 to 3 hours, or about 5 to 9 times per day.
Weight lifting should be done in sets of 8 to 15 repetitions for muscle growth, or in sets of 4 to 6
repetitions to develop strength and power.
There should be at least 48 hours between hard workouts. This allows muscles to recover
between training sessions.
Increases in weight and muscle size tend to become much easier during puberty.[21]

What are some healthy foods that are higher in calories?


Choose whole-grain breads, such as honey bran, rye, and pumpernickel instead of white bread. Add
peanut butter, margarine, jam, or honey for extra calories.

Eat high-calorie cereals, such as granola and cereals that contain nuts. These are healthy choices and
have more calories per serving than puffed rice or corn flakes. The serving size of a cereal is listed on
the food label. You can also add more calories to cereals by adding nuts, raisins, and other fruits.

Bananas, pineapple, mangos, raisins, dates, and dried fruit have more calories per serving than watery
fruits. Some examples of watery fruits are watermelon, grapefruit, apples, and peaches. Trail mix is a
good choice because it contains dried fruits and nuts.

Add margarine, almonds, and cheese to vegetables for extra calories. Stir-frying vegetables with
canola or olive oil will also add extra calories.

Cook chicken or fish in a small amount of canola or olive oil. Red meats, such as beef, pork, and
lamb, have more calories, but they also have more saturated fat. Saturated fat is an unhealthy type of
fat because it may increase blood cholesterol. When you eat red meats, choose leaner cuts. Some
examples of lean cuts of red meat are round or sirloin steak, ground round, fresh or boiled ham, or
center loin chop.[22]

21. https://www.healthychildren.org/English/healthy-living/sports/Pages/Safe-Weight-Loss-and-Weight-Gain-for-Young-
Athletes.aspx

22. https://www.drugs.com/cg/weight-gain-tips-for-athletes.html)

24
What liquids should I drink?

You can add calories to your diet by drinking juice, milk, milkshakes, and instant breakfast
drinks. Drink plenty of water to prevent dehydration. Dehydration can cause serious health
problems. Athletes have higher liquid needs because they lose water through sweat.
Always carry water with you during long exercise sessions. You can wear a special bag or
belt made to carry water on your back or around your waist. Drink sports drinks during
exercise sessions that last longer than 1 hour. The best way to check if you are drinking
enough liquids is to check the color of your urine. Urine should be clear or very light yellow,
with little or no smell. If your urine is dark or smells strong, you may not be drinking
enough.[22]

B. Weight Loss
Athletes (and coaches) in many sports, such as wrestling, gymnastics, dancing, and
running, believe that they will perform better if they lose weight. For athletes who are above
their healthy weight, losing excess body fat may be beneficial. However, weight loss in athletes
who are already at a healthy weight is not likely to improve performance. Also, most diets that
limit calories often result in decreased training intensity and peak performance. [21]

21. https://www.healthychildren.org/English/healthy-living/sports/Pages/Safe-Weight-Loss-and-Weight-Gain-for-Young-
Athletes.aspx

22. https://www.drugs.com/cg/weight-gain-tips-for-athletes.html)

25
Table 8. Physiological effects of fasting and rapid weight loss.

Time Physical Symptoms Cause

0-2 days Headache,nausea, Loss of water (plasma


dizziness,fatigue, hypotension volume)

24 hours Start of protein catabolism Hypocaloric intake and


glycogen depletion

0 onwards Ketonuria Excretion of Fat catabolism


sodium and potassium
Electrolyte imbalance

2-3 days Depletion of glycogen Gluconeogenesis

3 days weeks Uric acid production Protein catabolism

For the athlete who wants to lose weight in a healthy way, the following tips may be helpful:

Do not lose more than 1 to 2 pounds per week. Anything faster than this is often due to loss of
muscle tissue or water (both of which are important for athletic performance).
Weight loss efforts should combine changes in athletic training and diet.
Cycles of weight loss and gain should be avoided. This leads to decreases in metabolism and
calorie requirements.
Weight loss can be difficult and frustrating. Young athletes who wish to lose a lot of weight
should talk with their doctor first. [21]

21. https://www.healthychildren.org/English/healthy-living/sports/Pages/Safe-Weight-Loss-and-Weight-Gain-for-Young-
Athletes.aspx

Table 8.

26
Athletes who want to lose body fat do the following:

Consume no less than 30 kcal per kilogram of body weight daily


Create a calorie deficit of about 300-500 kcal daily, with some of the deficit resulting from a
reduction in food intake and some resulting from an increase in physical activity (adjust as
necessary)
Consume about 1.5 grams of protein per kilogram of body weight daily
Eat six small meals or snacks daily
Continue or include resistance training to help preserve muscle mass. [23]

23. Dunford, Marie, PhD, RD. [n. d.]. Fundamentals of Sport and Exercise Nutrition.

27
Eating Disorders

Participation in sports has a number of positive effects on student-athletes. They tend to live
healthier lives than non-athletes, and they gain skills in teamwork, discipline and decision-making that
their non-athlete peers may not. However, some aspects of the sports environment can increase the risk
of disordered eating (eating disorder). It means that student-athletes and those who oversee athletics
must be vigilant to detect signs of trouble. Disordered eating and eating disorders are related but not
always the same. All eating disorders involve disordered eating, but not all disordered eating meets
diagnostic criteria for an eating disorder. [24]

As first conceived, the term "disordered eating" was a component of the female athlete triad a
syndrome that also includes decreased bone mineral density and osteoporosis and defined as "a wide
spectrum of harmful and often ineffective eating behaviors used in attempts to lose weight or attain a
lean appearance." The term was later supplanted by "low energy availability" to reflect the role
insufficient energy plays in accounting for all physical activity, as well as to fuel normal bodily
processes of health, growth and development. [24]

Eating disorders are not simply disorders of eating, but rather conditions characterized by a
persistent disturbance of eating or an eating-related behavior that significantly impairs physical health or
psychosocial functioning. The eating disorders most often diagnosed are:

Anorexia nervosa is characterized by persistent caloric intake restriction, fear of gaining


weight/becoming fat, persistent behavior impeding weight gain, and a disturbance in perceived weight
or shape.

Bulimia nervosa is recurrent binge eating, recurrent inappropriate compensatory behaviors to prevent
weight gain (for example, induced vomiting and excessive exercise), and self-evaluation unduly
influenced by shape and weight.

24. http://www.ncaa.org/health-and-safety/sport-science-institute/mind-body-and-sport-eating-disorders

28
Binge-eating disorder is recurrent episodes of binge eating without compensatory behaviors but with
marked distress with the binge eating.

The goals of nutritional management for treatment of eating disorders include: 1) to normalize
eating habits 2) to prevent bone loss 3) to re-establish normal menses and 4) to overcome the eating
disorder.

The treatment for eating disorders should be multi-disciplinary to include psychological,


nutritional and physical intervention. It would be beneficial if the multi-disciplinary team members are
familiar with sport, in terms of training and competition demands. It may be necessary that the athletes
family member(s) and/or coach attend the treatment sessions. [24]

24. http://www.ncaa.org/health-and-safety/sport-science-institute/mind-body-and-sport-eating-disorders

29
Interpreting Information in Food Labels

Nutrition Facts
Serving Size: 1 slice (34g/1.2 oz)
Servings Per Container: 20
Amount Per Serving
Calories 90Calories from fat 10
% Daily Value*
Total Fat 1g 2%
Saturated Fat 0g 1%
Cholesterol 0mg0%
Sodium 160mg7%
Total Carbohydrate 15g5%
Dietary Fibre 2g6%
Sugars 2g
Protein 4g
Vitamin A 0% Vitamin C 0%
Calcium 0%Iron 4%
*Percent Daily Values are based on 2,000 calorie
diet. Your duly values maybe higher or lower
depending on your calorie needs:
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg2,400mg
Total Carbohydrate 300g 375g
Dietary Fibre 25g 30g
Calories per gram
Fat 9 * Carbohydrate 4 * Protein 4

How can the Nutrition Facts panel be useful to athletes?

The Nutrition Facts panel is required on all food product labels. This part of the label informs
consumers about the specific nutrient content of foods quantifiable terms. Manufacturers must use the
Nutrition Facts panel within the specified FDA (Food and Drug Administration) guidelines must provide
[2]
accurate information about the nutrient content of the food.

2. Jones and Bartlett Publishers.(n.d.). Introduction to Sport Nutrition.

30
Starting just below the Nutrition Facts heading on each food label, the following required
components are all applicable athletes:

Serving size and number of servings per container: Athletes need to understand what counts as one
serving. Often, athletes consider one package to be one serving when in fact there could be multiple
servings included in a container, as stated in the Nutrition Facts panel. Because the nutrition information
is presented for one serving, athletes will need to multiply the nutrition information listed on the
Nutrition Facts panel by the number of servings consumed in order to obtain and accurate estimate of
total nutrient intake. [2]

Calories and percentage of calories from fat: Reviewing the calorie content of foods eaten throughout
the day will allow athletes to ensure adequate total energy consumption. To obtain the percentage of
calories from fat, the calories from fat can be divided by the total calories and then multiplied by
100. Athletes should aim for a diet that includes no more than 30-35 % total of calories from fat.
Calculating the percentage for each food chosen throughout the day can help athletes make healthy
choices. [2]

Total fat and saturated fat: Fat is important to the athletes diet; however, it should be consumed in
moderation. Athletes can compare different brands or types of food to find low/moderate fat options.
Saturated fat is detrimental to heart health, and therefore athletes should attempt to minimize their
saturated fat intake. [2]

Cholesterol: Cholesterol is made in the body and therefore does not need to be consumed daily. If it is
consumed, athletes should keep intake to a minimum because dietary cholesterol has been shown to
increase blood cholesterol levels, thus increasing the risk for cardiovascular disease. [2]

Sodium: Classified as an electrolyte, sodium is an essential nutrient for athletes because it is lost in
sweat. Sodium has also been linked to high blood pressure, and therefore athletes should consume
enough to meet their need while also avoiding excessive intake. [2]

2. Jones and Bartlett Publishers.(n.d.). Introduction to Sport Nutrition.

31
Total carbohydrates, dietary fiber, and sugar: Carbohydrates are sure the master fuel for all the athletes
and should compose a majority of an athletes diet. Dietary fiber plays a role in weight management and
disease prevention and aids in the maintenance of blood sugar levels that deliver a consistent dose of
energy to the body. The dietary fiber section on the Nutrition Facts panel represents the total quantity
of fiber present in a product, but does not distinguish between soluble and insoluble fibers. The sugar
category is a combination of naturally occurring and refined sugars. Because there is no distinction, an
athlete should review the ingredients list for the presence of fruit and fruit juices ( naturally occurring
sugars often accompanied by many other nutrients) or any refined sugar product ( providing calories and
carbohydrates, but devoid of other nutritional value). [2]

Protein: The total quantity of protein, another indispensable nutrient for athletes, is provided on the
nutrition facts.

Vitamins and minerals: Only two vitamins (vitamins A and C) and two minerals (calcium and iron) are
required on the food label. All vitamins and minerals are important for athletes. [2]

Daily Values foot note and calorie conversion: The calorie conversion information is a handy reference
[2]
for athletes to allow them to perform their own calculations based on individual needs and goals.

Many food manufacturers provide additional allowable information on their food labels in an
effort consumers become more aware of the health benefits of specific foods and food categories, they
become more interested and demanding of food labeling information. [2]

2. Jones and Bartlett Publishers.(n.d.). Introduction to Sport Nutrition.

32
CHAPTER IV

Benefits of Engaging in Sports Activities

1. Reduce stress
Rough day at the office? Take a walk or head to the gym for a quick workout. One of the most
common mental benefits of exercise is stress relief. Working up a sweat can help manage
physical and mental stress. Exercise also increases concentrations of nor epinephrine, a chemical
that can moderate the brains response to stress. [33]

2. Boost happy chemicals

Slogging through a few miles on the mill can be tough, but its worth the effort! Exercise
releases endorphins, which create feelings of happiness and euphoria. Studies have shown that
exercise can even alleviate symptoms among the clinically depressed. For this reason, docs
recommend that people suffering from depression or anxiety (or those who are just feeling blue)
pencil in plenty of gym time. In some cases, exercise can be just as effective as antidepressant
pills in treating depression. Dont worry if youre not exactly the gym rat typegetting a happy
buzz from working out for just 30 minutes a few times a week can instantly boost overall mood.
[25]

3. Improve self-confidence

Hop on the treadmill to look (and more importantly, feel) like a million bucks. On a very basic
level, physical fitness can boost self-esteem and improve positive self-image. Regardless of
weight, size, gender, or age, exercise can quickly elevate a person's perception of his or her
attractiveness, that is, self-worth. Hows that for feeling the (self) love? [25]

25. http://www.huffingtonpost.com/2013/03/27/mental-health-benefits-exercise_n_2956099.html

33
4. Enjoy the great outdoors

For an extra boost of self-love, take that workout outside. Exercising in the great outdoors can
increase self-esteem even more. Find an outdoor workout that fits your style, whether its rock-
climbing, hiking, renting a canoe, or just taking a jog in the park. Plus, all that Vitamin D
acquired from soaking up the sun (while wearing sunscreen, of course!) can lessen the likelihood
of experiencing depressive symptoms. Why book a spa day when a little fresh air and sunshine
(and exercise) can work wonders for self-confidence and happiness? [25]

5. Prevent cognitive decline

Its unpleasant, but its true as we get older, our brains get a little hazy. As aging and
degenerative diseases like Alzheimers kill off brain cells, the noggin actually shrinks, losing
many important brain functions in the process. While exercise and a healthy diet cant cure
Alzheimers, they can help shore up the brain against cognitive decline that begins after age 45.
Working out, especially between age 25 and 45, boosts the chemicals in the brain that support
and prevent degeneration of the hippocampus, an important part of the brain for memory and
learning. [25]

6. Alleviate anxiety

The warm and fuzzy chemicals that are released during and after exercise can help people
with anxiety disorders calm down. Hopping on the track or treadmill for some moderate-to-high
intensity aerobic exercise (intervals) can reduce anxiety sensitivity. And we thought intervals
were just a good way to burn calories! [25]

7. Boost brainpower

Those buff lab rats might be smarter than we think. Various studies on mice and men have
shown that cardiovascular exercise can create new brain cells (aka neurogenesis) and improve
overall brain performance. Studies suggest that a tough workout increases levels of a brain-
derived protein (known as BDNF) in the body, believed to help with decision making, higher
thinking, and learning. Smarty (spandex) pants, indeed. [25]

25. http://www.huffingtonpost.com/2013/03/27/mental-health-benefits-exercise_n_2956099.html

34
8. Sharpen memory

Get ready to win big at Go Fish. Regular physical activity boosts memory and ability to learn
new things. Getting sweaty increases production of cells in hippocampus responsible for memory
and learning. For this reason, research has linked childrens brain development with level of
physical fitness (take that, recess haters!). But exercise-based brainpower isnt just for kids. Even
if its not as fun as a game of Red Rover, working out can boost memory among grown-ups, too.
A study showed that running sprints improved vocabulary retention among healthy adults. [25]

9. Help control addiction

The brain releases dopamine, the reward chemical in response to any form of pleasure, be that
exercise, sex, drugs, alcohol, or food. Unfortunately, some people become addicted to dopamine
and dependent on the substances that produce it, like drugs or alcohol (and more rarely, food and
sex). On the bright side, exercise can help in addiction recovery. Short exercise sessions can also
effectively distract drug or alcohol addicts, making them de-prioritize cravings (at least in the
short term). Working out when on the wagon has other benefits, too. Alcohol abuse disrupts
many body processes, including circadian rhythms. As a result, alcoholics find they cant fall
asleep (or stay asleep) without drinking. Exercise can help reboot the body clock, helping people
hit the hay at the right time. [25]

10. Increase relaxation

Ever hit the hay after a long run or weight session at the gym? For some, a moderate workout can
be the equivalent of a sleeping pill, even for people with insomnia. Moving around five to six
hours before bedtime raises the bodys core temperature. When the body temp drops back to
normal a few hours later, it signals the body that its time to sleep. [25]

25. http://www.huffingtonpost.com/2013/03/27/mental-health-benefits-exercise_n_2956099.html

35
11. Get more done.

Feeling uninspired in the cubicle? The solution might be just a short walk or jog away. Research
shows that workers who take time for exercise on a regular basis are more productive and have
more energy than their more sedentary peers. While busy schedules can make it tough to squeeze
in a gym session in the middle of the day, some experts believe that midday is the ideal time for
a workout due to the bodys circadian rhythms. [25]

12. Tap into creativity

Most people end a tough workout with a hot shower, but maybe we should be breaking out the
colored pencils instead. A heart-pumping gym session can boost creativity for up to two hours
afterwards. Supercharge post-workout inspiration by exercising outdoors and interacting with
nature .Next time you need a burst of creative thinking, hit the trails for a long walk or run to
refresh the body and the brain at the same time. [25]

13. Inspire others

Whether its a pick-up game of soccer, a group class at the gym, or just a run with a friend,
exercise rarely happens in a bubble. And thats good news for all of us. Studies show that most
people perform better on aerobic tests when paired up with a workout buddy. Pin it to inspiration
or good old-fashioned competition, nobody wants to let the other person down. In fact, being part
of a team is so powerful that it can actually raise athletes tolerances for pain. Even fitness
beginners can inspire each other to push harder during a sweat session, so find a workout buddy
and get moving! [25]

Each athlete is different-there is not a one-size-fits-all type of meal plan, training diet or
competition hydration schedule. Certainly the basic sports nutrition concepts and guidelines can be
applied universally; however, each athlete will require a unique approach by tweaking those guidelines
to fit their individual needs.

25. http://www.huffingtonpost.com/2013/03/27/mental-health-benefits-exercise_n_2956099.html

36
How can sports nutrition knowledge be converted into practical applications?

One of the biggest challenges facing all health promotion professionals is helping people make
permanent behavior changes. When working with individuals, possessing book knowledge is only one
part of the equation; professionals must know how to assess a persons readiness for change, engage in
active listening, and then provide the appropriate information or guidance. This process is particularly
applicable to counseling athletes on dietary changes to improve performance. Not only should meal
plans be based on individual needs, but the construction of the plans also must take into consideration
the athletes preparedness for change. [2]

Athletes should be active participants in their meal planning and goal setting. Food selections
should be based on athletes likes and dislikes versus which foods are best for them if an athlete does
not enjoy the foods in the established meal plan, adherence will be poor. Goals should be realistic and
manageable to plant the seeds for success and accomplishment that will motivate athletes to continue
working on healthy eating behaviors. [2]

Knowing the current sports nutrition research, established dietary guidelines, and performance-
enhancing recommendation is not enough; sports nutrition professionals must be skilled in helping
athletes convert sports nutrition knowledge into practical, daily guidelines for food and beverage intake.
[2]

2 .Jones and Bartlett Publishers.(n.d.). Introduction to Sport Nutrition

37
CHAPTER V

Conclusion

Athletes must learn about Sports Nutrition for their own sake. Once a person is an athlete, it

doesnt mean that they are already physically fit. There are athletes who are physically fat and thin but

you can see that they really have potential in sports.

Food is one of the most important needs of people. We must create a meal plan in order for us to

achieve and maintain a strong and good posture. Sports Nutrition plays important role most specially for

athletes. It can be used to promote health and well-being. It gives them information on what they need to

eat in order to have a good performance in training and competitions.

Athletes must plan on what they are going to eat before, during and after training or competition.

They can also use energy drinks during competition to get back the fluid they loss during the game.

Athletes should choose energy drinks that are high in protein. Eating nutritious foods can help our mind

to think wisely and body to become healthy. Athletes must also control the nutrients they get thats why

it is better to choose the food that can really help them to perform well.

Consuming water is the most important thing we do. Athletes must not let themselves get thirsty

because it might lead them to dehydration. They often loss sweat in every training or competition they

do thats why they should consume water in order to change the fluid loss in their body.

38
As an athlete, you must take care of yourself most specially your health. Because once your

health is not good, your performance is automatically affected. Dont abuse yourself on trainings. Thats

why if you want to have a good performance, better make your meal plan to maintain a healthy body.

Recommendations

39

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