Lesson 13:NUTRIENTS INTAKE FOR
SPORT PARTICIPATION
Food intake and other considerations in eating vary according to the level of
activities that a person is engaged in. For example, you decided to be active in cycling
and it requires more energy compared to other physical activity, therefore more calories
than the average person should be consumed by a person engaged in cycling.
Calorie is defined as the amount of energy that the foods provide. The number of
calories needed to produce energy is based on the food we eat. Mostly the required
calories per person to stay alive are 10 calories per pound of body weight. But if you are
an active person, more calories are required if you are focused on endurance training.
Food Nutrients to Boost Energy and Fuel Performance
Protein
Composition ● Made up of 22 amino acids (Most of
our muscle cells and tissues are made up
of large proportion of our cells, muscles
and tissue are made up of amino acids
therefore amino acids give cell structure)
Refer to Table for the list of Amino Acid
● Composed of carbon, hydrogen,
oxygen and nitrogen (only found in
protein)
Role Essential for building every part of the
body, the brain, heart, organs, skins,
muscles and blood.
No. of Calories per gram ● 4 calories per 1 gram of protein
Acceptable Macronutrient Distribution ● 10-35%
Range ( AMDR)
Requirement Intake ● 0.8/kg BW
● Endurance Athletes and those who are
in heavy resistance training: 1.2 to 1.4
grams of protein per kilogram of body
weight per day
● Strength Athletes: 1.6-1.7 g/BW
● Vegan: Plus 10% If; 150 pounds of
body weight=50 grams of protein
Some Other Reminders If you have deficiency in protein and are
planning to take protein supplements,
think again. Because there are other
protein supplements you may consider.
Compared to other protein supplements
chicken, milk and eggs are better,
cheaper and healthy.
Fats
Composition Made up of carbon, hydrogen and
oxygen
Role ● It use in developing the myelin sheath
that surrounds the nerves and aids of
vitamins A,D, E and K ( fat-soluble
vitamins) absorptions
● Serves as a protective layer around our
vital organs and good insulator against
cold. Highly concentrated energy source
and add flavor and juiciness to food.
No. of Calories per gram 9 calories per gram of fat
Acceptable Macronutrient Distribution ● 20-35%
Range ( AMDR)
Requirement Intake ● Avoid saturated fats because it is
responsible for raising blood cholesterol
level and hardening the arteries. This
may lead to overweight, and risk of heart
disease.
● Monounsaturated fats ( oleic fatty
acid) have been shown to have the
greatest effect of the reduction of
cholesterol and has positive effect on
atherosclerosis
● 15-20% calorie intake
● Intake of polyunsaturated foods
(linoleic fatty acids) such as fish rich in
omega 3 (salmon, trout and tuna) can
prevent atherosclerosis.
● 3-10% calorie intake (i.e. ALA , Omega
6)
Some Other Reminders “According to the American Heart
Association, trans fats increase your risk
of developing heart disease and stroke,
and are associated with a higher risk of
type 2 diabetes.”
Carbohydrates
Composition Made up of carbon, hydrogen and
oxygen. The simpler type of molecule
Role ● Simple Carbohydrates most readily
usable energy in the body Complex
Carbohydrates are the starches and
break down sugar for energy but slower
than the simple carbs. Use by muscles
for fueling energy
No. of Calories per gram There are 4 calories per gram of
carbohydrates
Acceptable Macronutrient Distribution ● 45-65%
Range ( AMDR)
Recommended Dietary Allowance ● People who compete in events that
require a high level of endurance should
have higher intake of carbohydrates to
provide more energy during the training.
● 6-10g/BW
● Dietary Fiber: 14g/1000 calories
Some Other Reminders Consuming high carbohydrates can lead
to increased production of triglycerides in
the liver. Triglycerides are blood fats and
are possible developers of hardened
arteries. Exercise and other training can
reduce the increase of triglycerides.
Vitamins
Composition Organic compounds that are essential in
small amount for growth and
development
Role ● They act as enzymes that facilitate
many of the body processes
Requirement Intake ● Minimum number of vitamins for
proper functioning
● Generally recommended that daily
intake of vitamins at a higher level
should be taken
Some Other Reminders “Nutritional researchers said that natural
vitamins are better than synthetically
prepared vitamins.”
Thus;
● For those who are exercising, it is
advised to take supplements that can
reduce free oxygen radicals that are
considered to be harmful substances
produced by natural body processes.
These radicals can cause some cancers
and heart disease.
● Taking a B complex capsule may help
in utilizing protein and carbohydrates
and some of vitamin B helps in breaking
down proteins and other breaking down
of carbs.
Minerals -form structural components and participate in body processes.
Kinds of Minerals That Body Uses Functions
Iron Important in developing hemoglobin that
carries oxygen in the blood.
Magnesium ● This helps in activating the enzymes
needed for energy transfer. This is
needed for effective muscle contraction.
● Magnesium decreases or is consumed
when exercise is being done. Absence of
magnesium results in twitching, tremors
and undue anxiety.
Calcium ● It is responsible for making our teeth
and bones strong. It is also necessary for
nerve transmission, blood clotting, and
muscle contractions.
● Having low levels of calcium will affect
bone strength and can cause muscle
cramps.
Potassium • Minerals for cell growth, regulate
balance of the blood, and regulate
blood pressure. Deficiency in this
mineral will impaired nerve and muscle
functions. Paralysis to minor weakness,
loss of appetite, depression, apathy,
drowsiness, confusion, heart failure and
even death.
Sodium • A great partner of potassium because
they are both used in maintaining the
body's water balance. Sodium is the
major mineral in sweating; therefore, it
needs to be increased when an athlete
perspires a lot.
Chromium • An antioxidant and helps in regulating
blood sugar and metabolized fats and
carbohydrates.
Selenium • This is part of essential enzymes,
glutathione peroxidase. It works
together with vitamins C, E and beta
carotene. Selenium lessens micro
injuries to the small muscle fibers.
Other Non-Nutrients to be Consider
Water and Hydration Replacing our body fluids before, during,
and after training or exercise is
important. Lack of water may not replace
what your body uses during your
physical activity. This leads to
dehydration that can affect your
performance. Dehydration can cause
heat-related illnesses. It may result from
a sudden change of heat or humidity
where you conduct your training or
practices.
The Great Timing for Eating
Aside from eating the right food based on the type of sports you are in; you need
to also consider the type of food and right time eating your meals. From this it can also
help you to perform well in your sport.
• Before an activity
- Increasing carbohydrates in the few days before the event is also advisable.
- It may help to increase the amount of glycogen to be produced and stored in
the muscles. The result is more energy loading.
• During an activity
- Just drink fluid preferably water to replace lost fluid. Water is the most
needed element and the least expensive. Both caffeine and alcohol should be
avoided because it makes the body dehydrated.
- You are not allowed to eat while having your training.
• After an activity
Continue to replace body fluids but don’t rush yourself to eat. Wait for a couple of hours
before you eat and replace the energy you consumed.
Instruction: In 1 whole sheet of paper, give the following roles and at least 3 examples
of food each.
NUTRIENTS FUNCTIONS FOOD
FATS
PROTEIN
CARBOHYDRATES
VITAMINS
CALCIUM
IRON
POTASSIUM
Note: DO NOT FORGET TO WRITE YOUR NAME AND SECTION. THIS SHALL BE COLLECTED BY NEXT WEEK.
