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Fuel For Performance

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7 views

Fuel For Performance

Uploaded by

elcayriahm
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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FUEL FOR

PERFORMANCE
Keziah Mae D. Tayanes, MSPE
Proper Nutrition For Exercise
Nutrition is the health branch that stresses the
importance of the food for growth and
development, as well as in lowering the chances
of acquiring diseases and illness. Proper
nutrition relies on the mix of food with varying
nutrients that we need to eat every day. Having
too much or too little of these nutrients can lead
to illnesses. The key principles of nutrition are
adequacy, balance, and variety.
What are nutrients? Why
are they important?
Nutrients are important food substances
that help our body functions properly. It
provides energy and facilities growth and
repair of cells. There are six types
nutrients: water, protein, carbohydrates,
fats, vitamins, and minerals. They can be
further classified into macronutrients and
micronutrients.
•MACRONUTRIENTS such as
carbohydrates, fats, proteins and water
are required by the body in large
amounts
•MICRONUTRIENTS such as vitamins
and minerals are only needed in very
little amounts. They all help our bodies
produce enzymes, hormones and other
substance critical to growth and
development
A. Macronutrients
PROTEINS
SIGNS AND SYMPTOMS
IMPORTANCE OF DEFICIENCY
• Needed for growth, •Ridges
building, and repair of
or white line
body tissues in both finger and
• Enough protein toe nails; hair loss
essential to maintain and thinning or
muscle mass and brittle hair; muscle
strength, but eating deterioration
more protein does not
yield bigger muscle.
CARBOHYDRATES
SIGNS AND SYMPTOMS
IMPORTANCE OF DEFICIENCY
•Main source of •Irritability
nauseas,
energy bad breath, muscle
•Maintains blood cramps excess
glucose level during fatigue, increase in
exercise and body fat, deficit in
replaces glycogen
stores after exercise body sodium and
water, constipation,
FATS
SIGNS AND SYMPTOMS
IMPORTANCE OF DEFICIENCY
•Needed for immune •Dry skin, hair loss,
system function and body weight
helps the body store deficiency, cold
and use vitamins intolerance, bruising,
•Stored fat provides slow growth, poor
enough energy for infection resistance
long endurance and slow wound
events healing, loss of
WATER
SIGNS AND SYMPTOMS
IMPORTANCE OF DEFICIENCY
•Needed for waste •Dehydration,
removal, muscle cramps,
regulates body confusion,
temperature, nausea, slurred
cushions the speech, and
spinal cord and disorientation
joints
B. MICRONUTRIENTS
VITAMINS
Help the body use
carbohydrates,
proteins, and fats
VITAMIN A
SIGNS AND SYMPTOMS
IMPORTANCE OF DEFICIENCY
•Maintain healthy •Anemia, painful
skin, bones, joints, cracks in
teeth, and hair; teeth, depression,
aids vision frequent
infections
VITAMIN B (thiamin, riboflavin & niacin)
Vitamin B6
SIGNS AND SYMPTOMS
IMPORTANCE OF DEFICIENCY
•Important in the •Anemia, depression,
production of energy
from carbohydrates and convulsions, skin
fats rashes
•Needed to break down •Anemia, nervous
glycogen to release system degeneration,
glucose and make progressing to
hemoglobin that carries
oxygen in the blood paralysis and
hypersensitivity
VITAMIN B12
SIGNS AND SYMPTOMS
IMPORTANCE OF DEFICIENCY

•Aids in •Red blood cell


maintenanc breakage,
anemia, muscle
e of red degeneration,
blood cells difficulty in
walking, leg
VITAMIN E & C
SIGNS AND SYMPTOMS
IMPORTANCE OF DEFICIENCY
•Aid in bone, teeth, •Anemia frequent
and skin formation infections, bleeding
and resistance to gums, loosened
infection teeth, muscle
•Help protect the degeneration and
body from pain, joint pain,
oxidative damage blotchy bruises,
failure of wounds to
Folate
SIGNS AND SYMPTOMS
IMPORTANCE OF DEFICIENCY
•Aids in the •Anemia, heart burn,
formation of red frequent infections,
blood cells and smooth red tongue,
protein depression, and
mental confusion
MINERALS
MINERALS
SIGNS AND SYMPTOMS
IMPORTANCE OF DEFICIENCY
•Help in •Sport Anemia – a
regulating the condition where
chemical temporary decrease
reactions in the in hemoglobin
body concentration
occurs during
exercise training.
IRON
SIGNS AND SYMPTOMS
IMPORTANCE OF DEFICIENCY
• Helps in energy metabolism;
important in transporting •Anemia, weakness,
oxygen
bloodstream;
through the
prevents
fatigue, pale
anemia appearance,
• Important during exercise for reduced attention
the formation of hemoglobin
& myoglobin, other iron-
span,
containing proteins that are developmental
essential for energy
production delays in children
CALCIUM
SIGNS AND SYMPTOMS
IMPORTANCE OF DEFICIENCY
• Helps build and maintain •Stunted growth
bones and teeth; nerve
and muscle function and
blood clotting
• Needed to maintain
blood calcium levels and
promote bone density,
consequently reducing
the risk of osteoporosis
ZINC
SIGNS AND SYMPTOMS
IMPORTANCE OF DEFICIENCY
•Helps carry out body •Growth failure,
processes; plays a delayed sexual
role in immune
function, protein maturation, slow
synthesis, and wound wound healing
healing
Before Exercise
The food eaten before exercise serves as the
energy source and will define one’s
performance. Eating a meal with plenty of
carbohydrates three to four hours before
exercising is ideal as it increases the blood
glucose and glycogen levels for energy. A
moderate amount of protein helps recovery after
exercise. The meal should be low in fat and fiber
so as not to have digestive or stomach
problems.
•GLUCOSE – A simple form
of sugar that the body
converts into energy.
•GLYCOGEN – Sugar stored
in liver and muscle cells,
which can be broken down
to glucose for energy.
A small snack one to two hours before doing
vigorous exercises is ideal. If time is limited, it
is recommended to consume something lighter.
Food products with high content of simple
sugars (ex. Glucose) consumed right before an
exercise will rapidly supply the body with
energy but it will also drop significantly at the
middle of the session. Low levels of glucose
during exercise will trigger early onset of
fatigue. Food products with high fructose
content has also been reported to upset the
stomach during exercise.
During Exercise
• Proper food intake during exercise increases endurance
and performance, prevents an individual from getting tired
easily, and gives glucose to the working muscles. The
amount needed depends on the duration of the exercise.
• It
is advisable to eat a 30-60g of carbohydrates every hour
for a heavy exercise of more than one hour. A sport drink
or cereal bar is also recommended for easy digestion.
Small amounts of food should be taken in intervals instead
of taking it all at once. Water is also required during
exercise to avoid dehydration. Consume water every 15-
30 minutes and avoid waiting to get thirsty before
drinking.
After Exercise
•Itis very important to eat after exercise to reload
the body’s glycogen supply. The amount of food
and time depends on the duration and intensity
of the exercise and the schedule of the next
exercise session.
•After the exercise, it is ideal to eat within the first
30 minutes with 1g of carbohydrate for every
1kg of an individual’s weight. If a persons weighs
50kg then he/she should take 50g of
carbohydrates. It is necessary to eat every hour
within 4 hours.

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