Sport Nutrition

Cards (23)

  • 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.