Sport Nutrition

• Food intake and other considerations in eating vary according to the level of activities a person is engaged in.
• Calorie is defined as the amount of energy that foods provide. The number of calories needed to produce energy is based on the food we eat.
• Food nutrients to boost energy and fuel performance

  1. Protein
  2. Fats
  3. Carbohydrate
  4. Vitamins
• Protein 

  •  Composed of carbon, hydrogen, oxygen, and nitrogen (only found in protein). Essential for building every part of the body: the brain, heart, organs, skin, muscles, and blood.
  • 4 calories per 1 gram examples: chicken, fish, eggs, milk, beans
• Fats 

  • Serves as a protective layer around our vital organs and a good insulator against cold. 
  • Highly concentrated energy source and add flavor and juiciness to food.
• Carbohydrates 

  • Simpler type of molecule
• Simple Carbohydrates are the most readily usable form of energy in the body.
• Complex Carbohydrates are the starches that break down sugar for energy but are slower than simple carbohydrates. Used by muscles for fueling energy.
• Vitamins

  •  Organic compounds that are essential in small amounts for growth and development.
  • Act as enzymes that facilitate many of the body's processes.
• Kinds of minerals that body uses 

  1. Iron
  2. Magnesium
  3. Calcium
  4. Potassium
  5. Sodium
  6. Chromium
  7. Selenium
• Iron

  • Developing hemoglobin, which carries oxygen in the blood.
  • Helps activate the enzymes needed for energy transfer. This is needed for effective muscle contraction.
• Magnesium

  • __ decreases or is consumed when exercise is done. 
  • Absence of __ results in twitching, tremors, and undue anxiety.
  • It makes our teeth and bones strong. It is also necessary for nerve transmission, blood clotting, and muscle contractions.
• Calcium

  • Low levels of __ will affect bone strength and can cause muscle cramps.
• Potassium

  • Minerals for cell growth, regulating the balance of the blood, and regulating blood pressure.  
  • Deficiency will impair nerve and muscle functions, causing conditions such as paralysis to minor weakness, loss of appetite, depression, apathy.
• Sodium

  • Great partner for potassium because they are both used in maintaining the body's water balance. 
  • Major mineral in sweating; therefore, it needs to be increased when an athlete perspires a lot.
• Chromium

  • Antioxidant that helps regulate blood sugar, metabolized fats, and carbohydrates.
• Selenium

  • Part of the essential enzyme, glutathione peroxidase. 
  • It works together with vitamins C, E, and beta-carotene. 
  •  lessens micro injuries to the small muscle fibers.
• Minerals - Form structural components and participate in body processes.
• Water and Hydration

  • Replacing our body fluids before, during, and after training or exercise is important.
  • Lack of water in the body may lead to dehydration, which can affect your performance and health.
• Great timing for eating

  • Before an Activity
  • During an Activity
  • After an Activity
• Before an Activity

  • Increasing carbohydrates in the few days before the event is advisable.
  • Helps increase the amount of glycogen produced and stored in the muscles.
• During an Activity

  • Drink fluid, preferably water, to replace lost fluid.
  • Caffeine and alcohol should be avoided because they dehydrate the body
  • Avoid eating while training
• After an Activity

  • Continue to replace body fluids, but do not rush yourself to eat.
  • Wait a couple of hours before you eat and replace the energy you consumed.