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Nutrition For Exercise

The document discusses proper nutrition for exercise. It explains that nutrition provides energy and facilitates growth and repair through nutrients like carbohydrates, proteins, fats, vitamins and minerals. It recommends eating a meal high in carbohydrates 3-4 hours before exercise for energy, and a small snack 1-2 hours before. During exercise, sports drinks or bars are recommended, and water should be consumed every 15-30 minutes. After exercise, it's important to eat within 30 minutes with carbohydrates to replenish glycogen stores and protein to aid muscle recovery.

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Edwin De Vera
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484 views17 pages

Nutrition For Exercise

The document discusses proper nutrition for exercise. It explains that nutrition provides energy and facilitates growth and repair through nutrients like carbohydrates, proteins, fats, vitamins and minerals. It recommends eating a meal high in carbohydrates 3-4 hours before exercise for energy, and a small snack 1-2 hours before. During exercise, sports drinks or bars are recommended, and water should be consumed every 15-30 minutes. After exercise, it's important to eat within 30 minutes with carbohydrates to replenish glycogen stores and protein to aid muscle recovery.

Uploaded by

Edwin De Vera
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PPTX, PDF, TXT or read online on Scribd
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PROPER NUTRITION

FOR EXERCISE

KRISTINE MAE G. DE VERA, LPT


NUTRITION
• 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.

• Proper nutrition relies on the mix of food


with varying nutrients that we need to eat
every day. Having too much or too little of
these nutrients can lead to illnesses.

• The key principles of nutrition are


adequacy, balance and variety.
What are nutrients? Why are they important?

• Nutrients are important food substances that help our body


function properly.
• It provides energy and facilitates growth and repair of cells.
• There are six types of nutrients: water, protein carbohydrates,
fats, vitamins and minerals.
• They can be further classified into macronutrients and
micronutrients.
MACRONUTRIENTS &
MICRONUTRIENTS
• Macronutrients such as carbohydrates, fats protein and water
are required by the body in large amount.
• Micronutrients such as vitamins and minerals are only
needed in very little amounts.

• They all help our bodies produce enzymes, hormones, and


other substances critical to growth and development.
Should I eat before
doing my workout?
Before Exercise

• The food eaten before exercise serves as the energy source and will define one's
performance.
• Eating a meal with plenty of carbohydrates three to four hours before exercising is
ideal as it increases the blood glucose and glycogen levels for energy.
• A moderate amount of protein helps recovery after exercise.
• The meal should be low in fat and fiber so as not to have digestive or stomach
problems.
• A small snack one to two hours before doing vigorous exercises is ideal.
• If time is limited, it is recommended to consume something lighter, Food products
with high content of simple sugars (l.e. glucose) consumed right before an
exercise will rapidly supply the body with energy but it will also drop
significantly at the middle of the session.
• Low levels of glucose during exercise will trigger early onset of fatigue.
• Food products with high fructose content has also been reported to upset the
stomach during exercise.

GLUCOSE – is a simple form of sugar that the


body converts into energy.

GLYCOGEN – Sugar stored in liver and muscle


cells which can be broken down to glucose for
energy.
During Exercise
• Proper food intake during exercise increases endurance and performance,
prevents an individual from getting tired easily, and gives glucose to the
working muscles. The amount needed depends on the duration of the
exercise.
• A sports drink or cereal bar is also recommended for easy digestion Small
amounts of food should be taken at intervals instead of taking it all at once.
• Water is also required during exercise to avoid dehydration Consume water
every 15-30 minutes and avoid waiting to get thirsty before drinking.
After Exercise
• It is very important to eat after exercise to reload the body's glycogen supply. The
amount of food and time depends on the duration and intensity of the exercise and
the schedule of the next exercise session.
• 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 if a person weighs S0kg then
he/she should take 50g of carbohydrates. It is necessary to eat every hour within 4
hours.
• If there are no plans of exercise for a day or so, it is important to have a meal that
has enough carbohydrate to replenish the glycogen stores. It must also have
protein since it is beneficial in building up and repairing muscle tissue.

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