NUTRITION EXERCISE

AND SPORTS
FERNANDEZ, NOVELYN S.
KANAPIA, LUISA P.
PACIFICO, PHILIP B.
TEE, MIKA ALLIYAH P.
 GOALS
 Understand the stress response in relation to exercise.

 Being able to control blood sugar before/during/after a training

session.

 Advancing recovery with different nutrients at different times.

 Fueling Exercise
 Good Nutrition
- Ability to exercise harder and longer
 Burn more calories
- Feeling better during exercise
- Faster recovery
- Better results
- Improved health
 Pre-exercise, during exercise, and post-exercise nutrition all play important roles.
 Important for both the casual exercise and serious athlete.
 Fueling Exercise
• Optimal hydration
- Delayed fatigue
- Improved mental acuity
- Less cardiovascular stress
- Improved ability to regulate body heat
- Improved recovery
 Macronutrients
 Carbohydrates
- Provide immediate fuel as blood glucose.
• Primary energy source during high intensity exercise.
- Stored in the muscles and liver glycogen.
 Protein
- Building/repairing muscle requires a ready supply of amino acids.
- Ideal intake more about timing than about eating large amounts.
 Fat
- Important fuel source during exercise
• Primary energy source during longer, low intensity exercise.
• Substrate utilization depends upon duration and intensity of exercise.
- Moderate aerobic activity burns a combo of fat and carbohydrates.
 Specialized Sports Foods
 Drinks, gels, gummies, bars etc.
 Used for:
- Convenience
- Lack of appetite
- Lack of time
- Taking out the guesswork
 Consider sports foods for exercise >1 hour
 Pre-Exercise
 Goals: Provide easily digested energy for a workout
 Ideal: Carbohydrate-rich, include protein
- Low fiber, low-fat
- 3:1 carb to protein ratio suggested
 Dependent upon type and intensity of exercise
- Cardio
- Resistance training
 Pre-Exercise
 Time for food to settle
- 3-4 hours
 Full meal
- Oatmeal with almonds + skim milk + banana
- Tuna melt + fruit + yogurt
- 1-2 hours snack
 Snack
- Piece of fruit with string cheese
- 30-60 minutes
 Sports drink or food
 Piece of fruit
 Pre-Exercise
 Early morning exercise
- Something small
 6oz. Juice, cereal, milk, milk, piece of fruit
- Fasting cardio
 After work exercise
- Breakfast
- 1st lunch
- 2nd lunch
- Exercise
- Dinner
 Carb Loading
 Endurance events lasting >90 minutes
 Greater proportions of the diet from carbs, not just extra calories.
- Make room for carbs by reducing fat
 3-5 grams carbohydrate per lb. body weight
- 150 lbs. per person = 450-750 grams carbohydrates ( 1800 – 3000 calories)
- Expect 2-4 lb. water weight gain
 1oz. Glycogen stores 3 oz. water
 During Exercise
 Goals:
- Maintain blood glucose, hydration, and electrolyte balance
- Optimize performance

 Carbohydrate based foods every 60-90 minutes during extended exercise sessions.
- Variety of carbohydrates
- Sports foods, bananas, raisins, pretzels, etc.

 100-250 calories per hour after the first hour

- Plan it out during endurance events
 During Exercise
 Hydration
- Exercise lasting <1 hour – water is best
- 4-6 oz every 15-20 minutes during exercise
- Hot conditions, intense exercise, long duration exercise sports
drink/electrolyte replacement
 Carbohydrate
- 13-18 grams per 8 oz (240ml)
 Sodium
-Helps body retain fluid and stimulates thirst
 Potassium
 Hydration
 Goal: Balance fluid intake with sweat losses
 Sweating
- Lowers core body temperature via evaporation
- Depends upon:
 Intensity of exercise
 Heat/humidity
 Heat acclimation
 Genetics
 Training
 Clothing
 Hydration
 Dehydration
- Symptoms : headache, fatigue, thirst, dizziness, muscle, weakness, increased
heart rate.
 Hyponatremia
- Low blood sodium caused by over-hydration
- Life threatening condition
- Symptoms: nausea, vomiting, headache, puffiness, weight gain.
- Slower athletes at greater risk
 Post-Exercise
 Goals: Refuel, Repair, Replete
- Replace glycogen
- Restore sodium and potassium
- Provide protein to repair damaged tissue and stimulate new muscle
growth
- Support impaired immune system, reduce inflammation
 Post-Exercise
 Rehydrate
- Top priority after cardio
- Sips fluids over time
- Replace electrolytes + fluid losses
 Sodium: soup, vegetables juice
 Potassium: fruits and vegetables
Physical Activity for Different Groups
 EXERCISES
• Lunges
• Push ups
• Squats
• Standing overhead dumbbell presses
• Burpees
• Planks
• Jogging
• Biking