NUTRITION AND SPORTS AN ATHLETES GUIDE TO WELLNESS

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In partial fulfillment of the requirements in Research in Physical Education,

Sports and Wellness Management

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Presented and Submitted to the Faculty Members of the College of Human Kinetics,
Cagayan State University, Carig Campus, Tuguegarao City

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Cabauatan, Emierose F.
Mamanao, Jenifer F.
Mateo, Precious Joy C.
Munzon, Levielyn P.
Talay, Norlyn P.
 TABLE OF CONTENTS
CHAPTER I
1. What is Sports Nutrition?
2. Why study Sports Nutrition?
3. What are the basic nutrients?
A. Carbohydrates (CHO)
B. Proteins (CHON)
C. Fats
D. Vitamins
E. Minerals
F. Water
Hydration
Dehydration
4. How does the body produce energy?
5. What are the dietary reference intakes?
6. What are enriched and fortified foods?
7. What are the Basic Nutrition Guidelines?
Food Pyramid
CHAPTER II
The Athletes Diet
A. Before Competition
B. During Competition
Energy Drinks/Sports Drinks
C. After Competition
CHAPTER III
Weight Control
A. Weight Gain
B. Weight Loss
Eating Disorders
Interpreting Information in Food Labels
CHAPTER IV
Benefits of Engaging in Sports Activities
CHAPTER V
Conclusion and Recommendation
 ABSTRACT

The human body requires more than fifty (50) essential nutrients on a daily basis.
A variety of different foods must be consumed on a regular basis in order to obtain these
essential nutrients. In general, the athletes diet should conform to the basic dietary
guidelines for a healthy balanced diet.
This paper focuses on the role of nutrition in relation to sports. Sound nutrition is
essential for peak performance in sports. While a proper diet will not guarantee success in
sports, an inadequate diet can certainly undermine an athletes training programme and
limit maximal requirements capacity. In spite of this, for various reasons, many athletes
practice poor nutritional habits. A programme of nutritional evaluation must be
established to monitor the athletes dietary status and provide appropriate education and
intervention.
 INTRODUCTION

Athletes nutrition plays important role in their body most specially in their
performance. They must have a knowledge of what kind of nutrients do they get in every
food they take in order for them to balance their diet.
According to Maughan and Burke (2012), diet affects performance, and the foods
that we choose in training and competition will affect how well we train and compete.
Athletes need to be aware of their nutritional goals and of how they can select an eating
strategy to meet those goals. It may have its biggest impact on training, and help support
consistent intensive training while reducing the risk of illness or injury. Good food
choices can also promote adaptations in muscle and other tissues in response to the
training stimulus.
In addition, Burke (2008) said that many athletes do not achieve sound nutritional
practices to optimize their sports performance. Factors include poor nutrition knowledge,
dietary extremism, poor practical skills in choosing or preparing meals, and reduced
access to food due to a busy lifestyle and frequent travel. Education in nutrition for the
athlete needs to be practical, so as to address eating strategies and key food and fluid
choices that will help to achieve the goals of sound nutrition. Strategies that can achieve a
number of nutritional goals simultaneously are most useful, since athletes often find it
difficult to integrate separate issues. Athletes with extreme nutrient requirements, or with
nutritional problems, should seek individual assessment and counseling from a sports
nutrition expert.
A varied and wholesome nutrient-rich diet that meets energy needs and is based
largely on vegetables, fruits, beans, legumes, grains, lean animal meats, oils and
carbohydrate should ensure an adequate intake of all essential vitamins and minerals.
Food is an important part of life, and athletes should enjoy the foods that they eat,
confident in the knowledge that they have made wise choices.
 CHAPTER I

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.
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. 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.
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.
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.
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.

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, milk, and meats such as
chicken and fish.

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). 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.

D. Vitamins

Any of the group of organic compounds that are essential for normal
growth and nutrition is required in small quantities in the diet because they
cannot be synthesized by 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.
Table 1. Fat Soluble Vitamins: Dietary Sources and Functions
Fat Soluble
Vitamins Dietary Sources Functions
Helps form and maintain
Dark-colored fruit healthy teeth, bones, soft
Vitamin A
Dark leafy vegetables tissue, mucus membranes,
and skin
For the normal development
Fortified milk and dairy products
Vitamin D and maintenance of healthy
(cheese, yogurt, butter, and cream)
teeth and bones
Plays a role in the formation
Dark green vegetables (spinach,
Vitamin E of red blood cells and helps
broccoli, asparagus, turnip greens)
the body use vitamin K
Fish, liver, beef, eggs It is important for promoting
Vitamin K
bone health

Table 2. Water Soluble Vitamins: Dietary Sources and Functions

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

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.
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.
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).
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.
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.
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.

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. 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.

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.
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.
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.
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.

These are recommendations on how to maintain optimal

hydration:
a) Pre-workout
Drink 17 to 20 fl oz of water two to three hours before exercise
Drink 8 fl oz 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

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.
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.
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. 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.
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.

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

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. 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.

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.

1. Recommended energy intakes of adults by level of physical activity

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)
 2. Recommended energy and nutrient intakes per day

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 Iodine
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 11 120
Males,
yrs.
10-12 34 2140 54 400 45 0.9 1.0 12 400 1000 13 120
13-15 50 2800 71 550 65 1.2 1.3 16 400 1000 20 150
16-18 58 2840 73 600 75 1.4 1.5 16 400 1000 14 150
19-29 59 2490 67 550 75 1.2 1.3 16 400 750 12 150
30-49 59 2420 67 550 75 1.2 1.3 16 400 750 12 150
50-64 59 2170 67 550 75 1.2 1.3 16 400 750 12 150
65+ 59 1890 67 550 75 1.2 1.3 16 400 800
Female,
yrs.
10-12 35 1920 49 400 45 0.9 0.9 12 400 1000 19 120
13-15 49 2250 63 450 65 1.0 1.0 14 400 1000 21 150
16-18 50 2050 59 450 70 1.1 1.1 14 400 1000 27 150
19-29 51 1860 58 500 70 1.1 1.1 14 400 750 27 150
30-49 51 1810 58 500 70 1.1 1.1 14 400 750 27 150
50-64 51 1620 58 500 70 1.1 1.1 14 400 800 27 150
65+ 51 1410 58 500 70 1.1 1.1 14 400 800 10 150
Pregnant
Women
Trimester
First 66 800 80 1.4 1.7 18 600 800 27 200
Second +300 66 800 80 1.4 1.7 18 600 800 34 200
Third +300 66 800 80 1.4 1.7 18 600 800 38 200
Lactating
Women
1st 6 mos. +500 81 900 105 1.5 17 17 500 750 27 200
2nd6 mos. +500 76 900 100 1.5 17 17 500 750 30 200
 3. Recommended daily intakes for other minerals and vitamins
Table 3. 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
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

Recommended Daily Intakes for Other Minerals and Vitamins

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. 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.

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 everyday 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, everyday for healthy bones and teeth.
6. Consume safe foods and water to prevent diarrhea and other food-and water-
borne diseases.
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.

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.

So in a nutshell, healthy eating involves:

Plenty of fruit and vegetables
Plenty of bread, rice, potatoes, pasta and cereals going for
the wholegrain varieties whenever you can
Some milk, cheese and yoghurt
Some meat, poultry, eggs, beans and nuts
A very small amount of fats and oils
And a very small amount or no food and drinks high in fat,
sugar and salt
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)
 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.
Eat a small, easily digestible meal, usually less than 500 calories
Eat about 2-4 hours before competing
Limit proteins and fats since they digest slowly
Avoid foods which form gas in digestive system
Drink small amounts of water often, before, during and after competing
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.
 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 pieces of string cheese, and cup of mixed nuts can work too.

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 energy for continued effort.
During tournaments lasting more than two hours, let your athletes nibble on small
pieces of banana, peanut butter sandwiches, noodles or plain pasta (complex
carbohydrates) when they have at least a half-hour break before their next game. This
will help them keep their energy levels up. Do not fast your athletes for the duration of a
6-8 hour event.
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 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 isolates).

Energy Drinks/Sports Drinks

Energy Drinks have become popular in the culture of adventure

athletes, both recreational and trained, due to their claimed energy
enhancement. They are heavily marketed to 18-34 year-old males and these
companies often sponsor many extreme athletes and related events. Now I
dont recommend biting the hand that feeds you, but I want you to be make
an informed decision as to whether consuming an energy drink is right for
you.
There are many research studies that have examined athletic
performance and cognitive performance benefits with consumption of an
energy drink prior to or during an activity. The types of activities that have
been researched are quite varied and include: cycling time trials, simulated
soccer, resistance training, and simulated golf, simulated driving, and
firefighting. Many studies found performance benefits while others did not.
 The benefits included: increased time to exhaustion, increased
aerobic and anaerobic performance, decreased perceived effort, and
increased mental focus, alertness, and concentration. Some claimed
increased metabolism for weight loss. There is some evidence that
consuming low-calorie energy drinks may promote a small amount of
additional fat loss when combined with a weight loss program. If one is
trying to be aware of calorie intake, they shouldnt forget how quickly
liquid calories such as an energy drink may add up when consumed in
larger quantities.

C. After Competition

To replenish energy, foods with readily available carbohydrates (fruit,

carbohydrate drink) should be eaten in small amounts immediately following exercise.
Throughout the remainder of the day, meals should contain 65 percent complex
carbohydrates to replenish energy.
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 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 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.
 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 programme.

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.

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.

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.)
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.
 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.
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.

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.

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.

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
 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.
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.
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.
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.
 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 accurate information about the nutrient
content of the food.
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.
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.
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.
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.
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.
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).
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.
Daily Values foot note and calorie conversion: The calorie conversion information is a
handy reference 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.
 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.
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.

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?

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?
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.

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!

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.

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.

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.

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.

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.

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.

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!
 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.

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.
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.
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.
 CHAPTER V

Conclusion and Recommendation

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 control and 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.
We must also control the nutrient we get thats why it is better to choose the food that can
really help to perform well during competitions.
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.
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.
 REFERENCES

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Jones and Bartlett Publishers. (n.d.). Introduction to Sport Nutrition.pp.4

Burke, L. and Maughan, R. (2012). Nutrition for athletes. Nutrition Working Group of
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Wilson, G. and Wilson, J. (nd.). Athletes guide to nutrition: Offering an informed

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