UNIT 1: PHYSICAL FITNESS, POSTURE AND NUTRITION

WEEK 6
NUTRITION AND HYDRATION

LEARNING MODALITY: Virtual/Face-to-Face/Asynchronous

LEARNING OUTCOMES
After completion of this unit, you should be able to:
1. differentiate between nutrient and nutrition
2. define macronutrients and micronutrients.
3. categorize and describe the body’s sources of energy.
4. explain healthful eating recommendations
5. realize the management of nutrition for better physical performance.
6. log your weekly food consumption

INTRODUCTION

Students must be aware of the health-related benefits that can be gained from participating
in regular physical activity in order to incorporate health-promoting physical activity into their
lifestyle and encourage others to do the same. They must understand the components of fitness
as well as their own and others' rights to engage in their preferred health -promoting physical
activity, regardless of body shape, ability, or clothing.

Manufacturing equipment that lessens physical labor that was once a part of daily life has
resulted from technological advancements. Students who do not incorporate physical activity into their
daily lives are at risk of becoming sedentary and developing lifestyle-related health conditions such as
lower back pain, heart disease, and obesity. This module focuses on students' participation in various
fitness activities, health-related fitness components, and tracking effort.

What is the distinction between the terms nutrient and nutrition?

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What comprises each category of nutrient?

MACRONUTRIENTS MICRONUTRIENTS
carbohydrates vitamins
water minerals
proteins
lipids
 Calories
(Food Energy)

Food energy is measured in kilocalories (kcals), commonly referred to as calories. A

kilocalorie is the amount of energy needed to raise 1 kilogram of water 1 degree Celsius. A food‘s
kilocalories are determined by computing:

Energy = Measurement of Heat Produced

The number of kilocalories per gram for each nutrient is shown below:

Nutrient Energy (kcal/g)

Carbohydrate 4
Protein 4
Lipids 9
Water 0
Vitamins 0
Minerals 0

Knowing the number of calories in each nutrient allows a person to calculate/estimate the
amount of calories contained in any food consumed. Your daily calorie needs will depend on your
genetic make-up, age, weight, body composition, your daily activity and your training program.

Step 1: Estimate your Basal Metabolic Rate (BMR)

As a rule of thumb, BMR uses 22 calories for every kg of a woman‘s body
weight and 24 calories per kg of a man‘s body weight.

Women : BMR = weight in kg x 22

Men: BMR = weight in kg x 24

Step 2: Work out your Physical Activity Level (PAL)

This is the ratio of your overall daily energy expenditure to your BMR; a rough
measure of your lifestyle activity.
Mostly inactive or sedentary (mainly sitting) 1.2
Fairly active (exercise 1-2 x weekly) 1.4
Moderately active (exercise 2-3 x weekly) 1.5
Very active (exercise hardly daily) 1.7

Step 3: Multiply your BMR by your PAL to work out your Daily Calorie Needs
Daily calorie needs = BMR x PAL
 If you eat fewer calories, you will lose weight; if you eat more then you will gain weight - this is
the difference between gaining and losing weight.

 It accounts for 60–75% of the calories you burn daily. Men tend to have a higher BMR than
women, and can burn more calories at rest than women.

 The number of calories you burn in any physical activity - such as walking, cycling or lifting weights
-can vary from person to person depending on the type and intensity of the activity

Seatwork: Estimate the daily energy needs of the following:

1. An active 60 kg woman and a 70 kg sedentary man.

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2. An active 60 kg man to gain weight and a 70 kg sedentary woman to lose weight.

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3. Where do you get energy for your body function? ______________________________

4. How many calories do you need per day? ____________________________________

Healthy Eating Plate

All the foods we eat can be divided into one of five groups. In a healthy diet it is important to
balance what you eat from each group.The eatwell plate (previously the Balance of Good Health plate)
indicates how to get the proportions right. It shows how much of what you eat should come from each
food group according to the Food Standards Agency. People can use the Healthy Eating Plate to find
the healthiest selections in each meal category. It is based only on the most recent scientific evidence
and was not influenced in any way by food industry for commercial reasons.

It is split into five segments to represent the five food groups as follows:
1. Bread, rice, potatoes, pasta and other starchy foods.
2. Fruit and vegetables.
3. Milk and dairy foods.
4. Meat, fish, eggs, beans and other non-dairy sources of protein.
5. Foods and drinks high in fat and/or sugar.

It does not apply to children under 2 years old as they have different needs.
 Nutrition and Physical Performance

Nutrition can help you perform better. The greatest approach to stay healthy is to have an active
lifestyle and exercise program, as well as eat well. A healthy diet can help you have the energy you
need to complete a race or simply enjoy a recreational sport or activity. When you don't get enough
sleep, you're more likely to feel weary and perform poorly during sports: calories, carbohydrates, fluids,
iron, proteins, vitamins, and other minerals.

Why should you eat before working out?

Pre-workout food should primarily serve to maintain your blood sugar levels
consistent while you exercise. Your body must rely on glycogen (and fat)
stores since it doesn't have enough time to convert meals into glycogen,
which is the muscles' principal fuel source.
https://www.genesishealthclubs.com/blog/nutrition/pre-workout-vs-post-workout-meals.html

Is it advisable to exercise on an empty stomach?

Pre-workout meal's main goal is to keep your blood sugar levels stable. It also lowers
the risk of complications such as stitches and hypoglycemia. Because muscle glycogen
stores must be restored over a 24-hour period, your diet the day before has an impact.

https://www.caloriesecrets.net/working-out-on-an-empty-stomach-pros-and-cons/
How much should I eat before a workout?
The amount you should eat is determined by your body weight
(heavier persons require more), as well as the intensity and
duration of your exercise (eat more for longer, harder workouts).
If you consume a large meal right before exercising, you will feel
bloated, tired, and heavy.
http://www.mexicalibariatric.com/2018/01/29/why-exercising-alone-wont-make-you-lose-weight/

Before training, when should you eat?

A meal should be consumed 2–4 hours prior to a
workout, if possible. Although, in fact, the actual
timing of your pre-workout meal may vary on your
daily routine, this should allow enough time for you
to partially digest your meals. You should not be
overly full or undernourished. https://lifesum.com/nutrition-explained/timing-your-meals-does-it-matter

What meals are the greatest to eat right before a workout?

Low-fat, slow-burning foods generate a gradual rise in blood sugar
levels. Slow-burning or low glycaemic index (GI) foods are the best
foods to eat before exercising. Low-GI diets may also help you lose
weight when you're exercising.
https://www.healthline.com/nutrition/eat-before-workout

Hydration

Water is essential for your body to survive. Your body's organs, cells, and tissues all require
water to function properly. Your body requires water, for instance, to regulate body temperature, flush
out waste, and lubricate joints. Overall health depends on drinking enough water.

Every day, you should drink water. The majority of people have heard that they should
consume six to eight 8-ounce glasses of water daily. That's a doable objective. To stay hydrated,
though, various people require varying quantities of water. The majority of healthy individuals can
maintain proper hydration by regularly consuming water and other liquids. Fewer than 8 glasses may
be sufficient for some folks. Others could require more than eight glasses per day.
 If you don’t drink enough water, you may become dehydrated. This means your body doesn’t
have enough fluid to operate properly.
Your urine can be an indicator if you’re dehydrated. If it’s colorless or light yellow, you’re well
hydrated. If your urine is a dark yellow or amber color, you may be dehydrated.

There are other signs that can signal you may be dehydrated. They include:
 Little or no urine.
 Urine that is darker than usual.
 Dry mouth.
 Sleepiness or fatigue.
 Extreme thirst.
 Headache.
 Confusion.
 Dizziness or lightheadedness.
 No tears when crying.

Some individuals are more prone to dehydration than others, such as those who exercise
vigorously (or for an extended period of time in hot weather), have certain medical conditions (kidney
stones, bladder infection), are ill (fever, vomiting, diarrhea), are pregnant or nursing, are trying to lose
weight, or can't drink enough water throughout the day. Additionally, risk is higher for older persons.
Your brain can lose its ability to detect thirst as you age. It doesn't indicate that you are thirsty.

Keep in mind that the majority of your body weight is composed of water. Every day, you lose
water through sweat, urination, and even breathing. When it's extremely hot outside, you're physically
active, or you're sick with a fever, you lose water even more quickly. Diarrhea and vomiting can also
cause fast water loss. To prevent dehydration, make sure to actively consume lots of water.

Things to consider

Exercise fluids
Dehydration reduces blood volume and the amount of fluid available for sweat production. Dehydration
impairs your ability to give oxygen to your muscles and keeps your body from overheating. To avoid
dehydration, make sure you're fully hydrated before you begin exercising.

Before exercising, drink plenty of water.

For most sports and types of exercise, drink 400-600 mL of liquids one to two hours before your activity,
followed by 200-400 mL 15 minutes before your activity. It is usually a good idea to drink water before
exercising.

Hydration during exercise

Drinks containing glucose and electrolytes may assist longer-duration activities with a risk of
glycogen depletion. Fluid loss might cause your body's capacity to regulate its own
temperature to malfunction. If you're undertaking a long workout, you can combine these
sports drinks with energy snacks.
Fluid in the post-exercise period
The amount of fluid lost during exercise determines how much fluid must be replaced. You
should drink plenty of water until your urine is clear and dilute. On warmer days, you may
need to drink several liters after a strong workout.

Food Log

A food log is a record of what you eat and drink on a daily basis. A food diary keeps track of
what you eat and drink on a daily basis.

HUNGER AND FULLNESS SCALE

+5 Very uncomfortable, painfully full

FULLNESS

+4 Stuffed, a few bites past satisfaction; may have indigestion

+3 Pleasantly satisfied, comfortably full
+2 Enjoying food, but not yet satisfied
+1 Starting to eat, need to keep eating
0 Neutral, neither hungry nor full
-1 Starting to get hungry, but could wait for a meal or snack
-2 Feeling hungry; the urge to eat is getting strong; stomach is beginning to growl
HUNGER

-3 Preoccupied with hunger; physical signals are getting stronger

-4 Starving; Begin to feel irritable, energy decreases; would eat anything and want it
fast
-5 Hunger is actually subsiding; feel physically tired, lightheaded and may have
headache

MOOD BEFORE AND AFTER EATING

It is common knowledge that unhealthful eating habits can lead to mood swings. Nutritional imbalances
and changes in blood sugar are frequently to happen. Our minds and bodies function poorly if we don't
get a consistent supply of fuel from the meals we eat.

Hunger or fullness and mood before eating affect your food choices and consumption. Being aware of
these can help in evaluating your eating practices.

Exhausted Jealous Hopeful

Angry Bored Confident
Sad Frustrated Happy
Stressed Depressed Excited
Overwhelmed Anxious
Guilty Lonely
 Below is a sample of a completed 1 day food log

Day 1
November 24, 2022
Hunger Photo
and Food and Amount Evidence
Meal Time Place Fullness Beverages
Scale and
Mood

BREAKFAST HOME +3 Fried Tilapia 1 whole/piece

6:15 A.M. (Dining Table) Happy Steamed Rice 1 cup
Fried egg 1 egg

SNACKS CHMSU +4 Unripe Papaya 7 slices

10:20 AM (Canteen) Excited

Misua Soup 1 small bowl

LUNCH Carinderia -2 Rice 1 cup
12:15 PM (Talisay) Happy Crab Relleno 1 piece

SNACKS CHMSU 0 Milk Tea 1 small size

3:25 PM (Front of CHMSU) Relaxed

DINNER HOME +2 Tinolang Bangus 1 slice

7:45 PM (Dining Table) Tired Rice 1 cup
Turdan Banana 1 piece

SNACKS HOME +1 Sour Cream 1 small pack

8:15 P.M (Bedroom) Bored Piatos