PE

• SPORTS DRINKS AND ENERGY BITES

  FUEL FOR PERFORMANCE
• Proper Nutrition for Exercise

  Nutrition plays a crucial role in athletic performance, providing the fuel and nutrients needed for energy, recovery, and overall health
• Proper Nutrition for Exercise

  • Energy and Endurance
  • Muscle Growth and Repair
  • Recovery
  • Immune Function
  • Injury Prevention
• Proper Nutrition


  • ADEQUACY – eat adequate amount of food, not too much
  • BALANCE – eat the right proportion from different categories of food
  • VARIETY – eat different types of food Go, Glow and Grow categories
• NUTRIENTS


  Important food substances that help our body function properly
• Macronutrients


  • Carbohydrates
  • Proteins
  • Fats
  • Hydration
• Carbohydrates


  A critical macronutrient for athletes, providing the primary source of energy for muscles and the brain during exercise
• Carbohydrate


  1. Energy Source

  2. Endurance and Performance

  3. Recovery
• Types of Carbohydrates


  • Complex carbohydrates
  • Simple sugars
• Protein


  A vital macronutrient for athletes, playing a crucial role in muscle repair, growth, and overall health
• Protein


  1. Muscle Repair and Growth

  2. Recovery
• Types of Protein


  • Lean meats, poultry, fish, eggs, dairy products, legumes, plant-based protein sources like tofu and tempeh
  • Protein supplements such as whey protein powder
• Timing of Protein Intake

  Distributing protein intake evenly throughout the day and consuming protein-rich foods within 30 minutes to two hours post-exercise can maximize muscle protein synthesis and recovery
• Fat


  An essential macronutrient for athletes, providing a concentrated source of energy and supporting overall health
• Fat


  1. Energy Source

  2. Fat-Soluble Vitamins

  3. Cell Membrane Structure

  4. Omega-3 Fatty Acids
• Water


  Essential for life and plays a critical role in athletic performance, aiding in temperature regulation, nutrient transport, and overall health
• Water


  1. Temperature Regulation

  2. Nutrient Transport

  3. Electrolyte Balance

  4. Performance and Endurance
• Macronutrients


  • Proteins
  • Carbohydrates
  • Fats
  • Water
• Activity 2


  • Research and identify common deficiencies or lack of macronutrients
  • Describe the effects of each deficiency on the body, including symptoms and potential health consequences
  • Explain how deficiencies in macronutrients can impact athletic performance, recovery, and overall health
  • Provide recommendations for preventing deficiencies and maintaining adequate intake of macronutrients
• Micronutrients


  Nutrients that are only needed in very little amount
• Micronutrients


  • Vitamins
  • Minerals
• Mineral


  Elements in foods that help your body work properly and help strengthen bones, keep muscles healthy, and help your heartbeat regularly
• Micronutrients (Vitamins)


  • Vitamin A
  • Vitamin B (thiamin, riboflavin, and niacin)
  • Vitamin B6
  • Vitamin B12
  • Folate
  • Vitamin E and C
• Micronutrients (Minerals)


  • Iron
  • Calcium
  • Zinc
• Proper Food Intake


  • Before Exercise
  • During Exercise
  • After Exercise
• Rest and sleep


  The process of repairing and rebuilding tissues takes place when our body is at rest. It also makes you feel yourself at best
• Exercise refers to planned, structured, repetitive bodily movements done to improve or maintain one or more components of fitness.
• Previous Topic: ''PROPER NUTRITION FOR EXERCISE''
• What do you know now?

  • What are the three key principles of Nutrition?
  • What is Nutrients?
  • What are the 2 classifications of nutrients?
  • Which vitamin is beneficial to our vision?
  • What macronutrient is the main source of energy?
  • Which micronutrient does our body require to lower the risk of osteoporosis?
• FITT PRINCIPLES


  • FREQUENCY
  • INTENSITY
  • TIME
  • TYPES
• FREQUENCY


  Refers to how often you exercise
• INTENSITY


  Refers to how hard you exercise, can vary between light, moderate and vigorous
• TIME


  Refers to the duration or how long a specific activity or an exercise session will last
• For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity.
• TYPES


  Refers to what kind of exercise you are doing or the classification of exercise, e.g. Cardio, Strength training
• CARDIO


  Any type of exercise that improves your cardiovascular system
• STRENGTH TRAINING


  Any type of exercise that tones and strengthens the muscles
• FITT EXAMPLE


  • FREQUENCY: 4 DAYS WEEKLY
  • INTENSITY: MODERATE INTENSITY
  • TIME: 25 MINUTES, 20 REPS
  • TYPE: WALKING (AEROBIC), WALL PUSH UPS (STRENGTHENING)
• GENERAL PRINCIPLES OF EXERCISE

  • Progression
  • Specificity
  • Reversibility
  • Overload
  • Individuality
  • Recovery
• Progression


  A systematic increase of the exercise program so that appropriate physiological system continues to be overloaded