Nutrition Macronutrients are substances required in relatively large amounts by living organisms.

equired in relatively large amounts by living organisms. Micronutrients such as vitamins and minerals are only needed in very little amounts. They help
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These are carbohydrates, fats, proteins, and water. our bodies produce enzymes, hormones, and other substances critical for growth and
• Proteins are needed for growth, building, and repair of body tissues. Enough protein development.
is essential to maintain muscle mass and strength, but eating more protein does not Essential Nutrients:
yield bigger muscle. • Vitamins help the body use carbohydrates, proteins, and fats.
Nutrition is the health branch that stresses the importance of
1. Vitamin A maintains healthy skin, bones, teeth, and hair. It also aids vision.
food for growth and development, as well as lowering the Signs and Symptoms of Deficiency:
Signs and Symptoms of Deficiency:
chances of acquiring diseases and illness. a. Ridges or white lines in both fingernails and toenails. a. Anemia
b. Hair loss and thinning or brittle hair. b. Painful Joints
Proper Nutrition relies on the mix of food with varying
c. Cracks in Teeth
nutrients that we need to eat every day. c. Muscle deterioration
d. Depression
• Carbohydrates maintain blood glucose levels during exercise and replaces glycogen e. Frequent Infections
Nutrients are important food substance that help our body sores after exercise. It is the main source of energy 2. Vitamin B (B1 Thiamine, B2 Riboflavin, B3 Niacin) is important in the production of
function properly. It provides energy and facilities growth and
Signs and Symptoms of Deficiency: energy from carbohydrates and fats,
repair cells. Signs and Symptoms of Deficiency:
a. Irritability
a. Anemia
Types of Nutrients: b. Nausea b. Depression
1. Water
c. Bad Breath c. Convulsion
2. Protein
d. Muscle Cramps d. Skin Rashes
3. Carbohydrates
3. Vitamin B6 is needed in breaking down glycogen to release glucose and make
4. Fates e. Excess Fatigue hemoglobin that carries oxygen in the blood.
5. Vitamins Signs and Symptoms of Deficiency:
f. Increase in Body Fat
6. Minerals
g. Deficit in body sodium and water a. Anemia
b. Nervous System Degeneration
These can be further classified into macronutrients and h. Constipation c. Progression to Paralysis and Hypersensitivity
micronutrients.
i. Regular Headaches. 4. Vitamin B12 aids in maintaining red blood cells.
• Fats are needed for immune system function and helps the body store vitamins. Signs and Symptoms of Deficiency:
Stored fat provide enough energy for long endurance events. a. Red Blood Cell Breakage
b. Anemia
Signs and Symptoms of Deficiency: c. Muscle Degeneration
a. Dry Skin d. Difficulty Walking
b. Hair Loss e. Leg Cramps
5. Vitamin C & E aid bone, teeth, and skin formation. They also improve resistance to
c. Body Weight Deficiency infections and help protect the body from oxidative damage.
d. Cold Intolerance Signs and Symptoms of Deficiency:
e. Bruising a. Anemia
b. Bleeding Gums
f. Slow Growth • Folate aids in the formation of the red blood cells and protein
g. Poor Infection Resistance Signs and Symptoms of Deficiency:
h. Slow Wound Healing a. Anemia
b. Heartburn
• Water is needed for waste removal and regulation of body temperature. It also
c. Frequent Infections
cushions the spinal cord and joints.
d. Smooth Red Tongue
Signs and Symptoms of Deficiency: e. Depression
a. Dehydration f. Mental Confusion
b. Muscle Cramps • Minerals help in regulating the chemical reaction in the body.
Signs and Symptoms of Deficiency:
c. Nausea a. Sports Anemia is a condition where temporary decrease in hemoglobin
d. Slurred Speech concentration occurs during exercise training.
e. Disorientation • Calcium is needed to maintain blood calcium levels and promote bone density, consequently
reducing the risk of osteoporosis. It helps build and maintain bones and teeth; nerve and
muscle functions; blood clotting.
Signs and Symptoms of Deficiency:
a. Stunned Growth
• Zinc helps carry out body processes and plays a role in immune function, protein synthesis,
and wound healing.
Signs and Symptoms of Deficiency:
a. Growth Failure
b. Delated Sexual Maturation
c. Slow Wound Healing
• Iron helps in energy metabolism. It is important in transporting oxygen through the blood
stream. It also prevents anemia.
Signs and Symptoms of Deficiency:
a. Anemia
b. Weakness
c. Fatigue
d. Pale Appearance
e. Reduced Attention Span
f. Developmental Delays in Children

Having too much or too little of these nutrients can lead to illnesses. Our body systems will cease
to function if we have too much or too little nutrients.

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Proper Nutrition for Exercise Day-to-Day Nutrition.
Although the before, during, and after exercise diet is essential to and
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individual's performance, the day-to-day diet is more important.
Before Exercise:
Overall consumption for days, weeks, and months should be sufficient;
The food eaten before exercise serves as the energy source and will define otherwise, training and performance would be adversely affected.
one's performance.
• Eating a meal with plenty of carbohydrates three (3) to four (4) hours before Exercise and training drives the body to the limit. Achieving progress would
exercising is deal as it increases the blood glucose and glycogen levels for mean putting continuous stress on the body and letting it recover
energy. However, recovery will not happen without proper nutrition.
• A moderate amount of protein helps recovery after exercise. As the body continues to exercise, stress, and fatigue, and metabolic
waster continue to accumulate in the body.
• The meal should be low in fat and fiber so as not to have digestive or
stomach problems.
During Exercise:
Proper food intake during exercises increases endurance and performance,
precents and individual from getting tired easily, and gives glucose to the
working muscles.
The amount needed depends on the duration of the exercise

After Exercise:
It is very important to eat after the exercise to reload the body's glycogen supply.
The amount of food and time depends on the duration and intensity of the
exercise

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Poor Nutrition
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Consequence of Poor Nutrition:

1. Poor Performance.
Insufficient intake of carbohydrates, fats and protein will hinder the body from peaking at the desired
performance level.
Resistance exercise depends on energy that carbohydrates give while endurance exercise needs
fats and carbohydrates. Muscles also break down their protein to power themselves during intense
exercises.
2. Long Recovery.
Exercise results in minor muscle damage. Consequently, the muscles repair and rebuild itself which
results in growth in muscle mass and increased strength and endurance prevents muscle damage.

Dr. John Berardi, nutritionist

The first two (2) hours after exercise are the most critical for exercise recovery. The high amount of
required nutrition is high for the first 24 hours after exercise. Failure to meet the demands delays the
recovery for days or even weeks.

3. Immune Suppression.
Stress hormones are produces in the body during exercise, triggering the body to release stored
energy like body fat. But when the amount of stress hormones remains high, the immune system
functions are compromised,
Nevertheless, too much intake of carbohydrates, proteins, and vitamins suppress the immune
system that is why a balanced diet is important.

4. Weight Changes.
Exercise and diet modification is used to alter weight. Crash diets and other fad diets do not support
proper weight loss principles because both fat and muscle mass is lost.

A good weight loss strategy should retain or improve muscle mass with a significant reduction in fat
mass. Lastly, like losing weight at an unhealthy pace will most likely lead to a weight rebound.

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Eating Habit
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Eating Habit characterized the way an individual consumes food. It is

also influenced by culture, religion, economic status, society, and
environment.

Culture Influence on Food:

For example, to Hindus, the cow is a sacred animal and so beef, to
them, is not a food. Jews have religious laws forbidding them to eat pork
and shellfish, so these are also not viewed as food.

Ways in Improving Eating Habits:

Reflect, Replace, Reinforce. A process for improving your eating

habits.
1. Reflect on all specific eating habits, both bad and good; and,
identify common triggers for unhealthy eating.
2. Replace unhealthy eating habits with healthier ones.
3. Reinforce it with new healthier eating habits.

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Weight Control
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Weight Control is the process of achieving and maintaining the desired weight of an
individual. The desired weight, or the best weight, is based on gender, height, and body
frame (small, medium, or large)
Individuals maintaining their desired weight have greater chances of being healthier than
those who are overweight and underweight.
Factors that can affect Weight Control:
A. Internal Factors are mainly body related like genetics and hormonal secretions
B. External Factors directly influence weight management such as diet, physical
activities, and social settings.
• Genetic Factors and Hormones.
Some are rare conditions of extreme obesity. It affects about 1% of the population.
Obesity can also be related to hormones like leptin and ghrelin that depresses appetite
and contributes to feelings of hunger.
Prader-Willi (PRAH-dur VIL-e) Syndrome is a rare genetic disorder that results in a
number of physical, mental, and behavioral problems. A key feature of Prader-Willi
syndrome is constant sense of hunger that usually begins at about 2 years of age.
People with Prader-Willi syndrome want to eat constantly because they never feel full
(hyperphagia), and they usually have trouble controlling their weight. Many
complications of Prader-Willi syndrome are due to obesity.
Bardet-Biedl Syndrome (BBS) is a genetic condition that impacts multiple body
systems. It is classically defined by six features. Patients can experience problems with
obesity, specifically with fat deposition along the abdomen. They often also suffer from
intellectual impairments.
• Environmental Factors.
Health care professionals focuses on this during the treatment of overweight and
obesity. Proper diet and exercise are the main measures to counter obesity.
Controlling triggers of eating habits is essential during weight control. However, it will
take some time overcoming these especially if they have become a routine or
tradition in the family.
• Concept of Energy Balance.
Energy balance is achieved when the amount of consumed calories used in order to
maintain body weight.
Taking more calories than what the body can burn makes an individual gain weight,
while burning more calories than what is consumed will make him/her lose weight.
There should be a balance between the two to have a constant body weight.
Three Factors that Contribute to the Total Energy Spent on a Daily Basis:
• Basal Metabolic Rate refers to the energy spent by the body to maintain
homeostasis. Aging decreases BMR and this contributes to weight gain as people
grow older.
• Physical Activity.
Energy is also spent every time the muscle contracts when we perform physical
activities.
People who are sedentary would eventually gain weight because their muscles are
inactive most of the time.
• Thermic Effect of Food refers to the energy spent to digest the food. Eating
complex carbohydrates increases digestion time and may help in increasing energy
expenditure.

Prader-Willi Syndrome: Bardet-Biedl Syndrome:

Genetic disorder due to loss of
functions of specific genes on
chromosome
In newborns, symptoms include: Weak
Muscles, Poor Feeding and Slow
Development
In Childhood, the person becomes
constantly hungry, which often leads to
obesity and Type 2 Diabetes.
It is a ciliopathic human genetic disorder
It produces many effects and affects many
body systems.
It is characterized principally by obesity,
retinitis, pigmentosa, polydactyly,
hypogonadism & renal failures in some
cases.

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Fad Diets and Supplements
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Fad means something that is very popular for a short time.

Fad Diets promise quick results with little effort which easily earns and loses popularity shortly after
consumers realize that it is just false advertisement.

They are called "fad", as they come ang go. Any diet claiming instant results without exercise or reduction
of calorie intake will not reduce body fat.

Guidelines for Safe and Nutritious Diet:

1. Eat food that are low in calories but provides all required essential body nutrients such as vitamins and
minerals
2. Fat should be less than 30% of total calories with high complex carbohydrates.
3. Variety of food to suit tastes and avoid hunger between meals.
4. Compatible with lifestyle and readily available.
5. Diet should be lifelong and sustainable.

Dietary Supplements are substances that contribute to health maintenance and overall diet. These are
intended to supplement one's diet and are not considered food.
These include vitamins, mineral, amino acids, enzymes, and animal extracts.

Benefits of Dietary Supplements:

These supplements complement the dietary intake of essential nutrients and help reduce the risk of
diseases. But, these are not medicinal drugs intended to "cure" particular diseases.

Risks in Taking Supplements:

The active ingredients in supplements have strong biological effects on the body, which might harm or
worsen an individual's health.
Some of these are:
1. Combination of supplements
2. Supplements combined with medications
3. Taking supplements in replacement of prescription medicines
4. Overdosage of certain supplements like vitamins A, D, and iron
5. Certain supplements can be dangerous before, during, and after surgery.

Proper nutrition plays a big role in performing casual to heaving physical activities.
It is also essential in the body's recovery, immunity from sickness, and maintenance of proper body weight.

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