UNIVERSITY OF SOUTHERN MINDANAO

FUEL FOR PERFORMANCE

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.

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 PROPER NUTRITION
ADEQUACY – eat adequate amount of food, not too much.

BALANCE – eat the right proportion from different categories of

food.
VARIETY – eat different types of food Go, Glow and Grow
categories.

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 NUTRIENTS
are important food substances that help our body
function properly.

Proper Nutrition for Exercise 4

 Carbohydrate
IMPORTANCE SIGNS AND SYMPTOMS OF DEFICIENCY

• Main source of energy • Irritability, nausea, bad

• Maintains blood glucose level breath, muscle cramps,
during exercise and replaces excess fatigue, increase in
glycogen stores after body fat, deficit in body
exercise sodium and water,
constipation, regular
headaches

Proper Nutrition for Exercise 5

 Protein
IMPORTANCE SIGNS AND SYMPTOMS OF DEFICIENCY

• Needed for growth, building, • Ridges or white lines in both

and repair of body tissues finger and toe nails; hair loss
• Enough protein is essential and thinning or brittle hair;
to maintain muscle mass and muscle deterioration
strength, but eating more
protein does not yield bigger
muscle.

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 Fat
IMPORTANCE SIGNS AND SYMPTOMS OF DEFICIENCY

• Needed for waste removal, • Dehydration, muscle

regulates body temperature, cramps, confusion, nausea,
cushions the spinal cord and slurred speech, and
joints disorientation

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 Water
IMPORTANCE
• Needed for immune system
function and helps the body
store and use vitamins
• Stored fat provides enough
energy for long endurance
events
SIGNS AND SYMPTOMS OF DEFICIENCY
• Dry skin, hair loss, body
weight deficiency, cold
intolerance, bruising, slow
growth, poor infection
resistance and slow wound
healing, loss of menstruation
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MACRONUTRIENTS – Nutrients that are
considered as large portions that our body
needed

PROTIENS
CARBOHYDRATES
FATS
WATER
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MICRONUTRIENTS - Nutrients that
are only needed in very little amount

VITAMINS
MINERALS

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Mineral - elements in foods that help your body
work properly and help strengthen bones, keep muscles
healthy, and help your heart beat regularly.

Proper Nutrition for Exercise 11

 MICRONUTRIENTS (VITAMINS)

VITAMIN A
IMPORTANCE SIGNS AND SYMPTOMS OF DEFICIENCY

• Help the body use • Anemia, painful joints, cracks

carbohydrates, proteins, and in teeth, depression, frequent
fats infections
• Maintains healthy skin,
bones, teeth, and hair; aids
vision

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 MICRONUTRIENTS (VITAMINS)

Vitamin B (thiamin,riboflavin,andniacin)Vitamin B6
IMPORTANCE SIGNS AND SYMPTOMS OF DEFICIENCY

• Help the body use • Anemia, painful joints, cracks

carbohydrates, proteins, and in teeth, depression, frequent
fats infections
• Maintains healthy skin,
bones, teeth, and hair; aids
vision

Proper Nutrition for Exercise 13

 MICRONUTRIENTS (VITAMINS)

Vitamin B12
IMPORTANCE SIGNS AND SYMPTOMS OF DEFICIENCY

• Aids in maintenance of red • Red blood cell breakage,

blood cells anemia, muscle
degeneration, difficulty
walking, leg cramps

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 MICRONUTRIENTS (MINIRALS)

FOLATE
IMPORTANCE SIGNS AND SYMPTOMS OF DEFICIENCY

• Aids in the formation of red • Anemia, heartburn, frequent

blood cells and protein infections, smooth red
tongue, depression, and
mental confusion

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 MICRONUTRIENTS (VITAMINS)
Vitamin E and C
IMPORTANCE
• Aid in bone, teeth, and skin
formation and resistance to
infection
• Help protect the body from
oxidative damage
SIGNS AND SYMPTOMS OF DEFICIENCY
• Anemia, frequent infections,
bleeding gums, loosened
teeth, muscle degeneration
and pain, joint pain, blotchy
bruises, failure of wounds to
heal
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 MICRONUTRIENTS (MINIRALS)

IRON
IMPORTANCE SIGNS AND SYMPTOMS OF DEFICIENCY

• Help in regulating the • Sports Anemia - a condition

chemical reactions in the body where temporary decrease in
• Helps in energy metabolism; hemoglobin concentration
important in transporting occurs during exercise training.
oxygen through the • Anemia, weakness, fatigue, pale
bloodstream; prevents anemia appearance, reduced attention
span, developmental delays in
children

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 MICRONUTRIENTS (MINIRALS)

CALCIUM
IMPORTANCE SIGNS AND SYMPTOMS 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
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 MICRONUTRIENTS (MINIRALS)

ZINC
IMPORTANCE SIGNS AND SYMPTOMS OF DEFICIENCY

• Helps carry out body • Growth failure, delayed

processes; plays a role in sexual maturation, slow
immune function, protein wound healing
synthesis, and wound healing

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PROPER FOOD INTAKE
BEFORE EXERCISE
DURING EXERCISE
AFTER EXERCISE
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 BEFORE EXERCISE

• The food eaten before exercise serves as

energy source and will define one’s
performance
• 3-4 Hours
• “Carbo Loading”
• Increases Blood Glucose & glycogen level
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 DURING EXERCISE

• Proper food intake Increases

endurance and
performance
• Easy to digest food
• Consume water every 15-30 minutes
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 AFTER EXERCISE
• Eat after exercise to reload the
body's glycogen supply.
• 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
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Rest and sleep

• Process of repairing and rebuilding tissues

takes place when our body is at rest.
• It also makes you feel yourself at best

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 End of
Presentation
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