FUEL FOR PERFORMANCE

SPORTS DRINKS, GELS, AND ENERGY BITES

"Gels, energy bites or sports drinks can be an effective way to supply the body with energy, but
they are not necessary. Real food will provide the same benefit as these pre-designed workout fuels.
Food and fluid intake around workouts should be determined on an individual basis with consideration
for an athlete's gastrointestinal tract tolerance, as well as duration and
intensity of the workout,"

In any activity, proper nutrition is important in an individual's performance. Walking or

running--long or short--diet must give the right amount of energy from the right sources. Food sources
supply protein for muscle mass, nutrients and micronutrients for energy, and liquid or water to move
those nutrients and keep the body cool. The main difference in nutritional requirements between a hard
runner and a casual runner is the quantity of energy and fluid intake.

Food taken before, during, and after activities influence performance. Having the appropriate
diet supports a person's activities and helps him/her recover faster while lowering his/her risk of injuries.
Eating well and staying in good health also keeps the person from acquiring illness.

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. 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 such as carbohydrates, fats, proteins, and water are required by the body in
large amounts. 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. There are different strategies that you can use to ensure that you are eating right such as
the Pinggang Pinoy (Food and Nutrition Research Institute) and the 10 Kumainments (National Nutrition
Council).
Essential Importance Signs and Symptoms of Deficiency
Nutrients
A. MACRONUTRIENTS
Protein  Needed for growth, building, and  Ridges or white lines in both
repair of body tissues finger and toe nails; hair loss
 Enough protein is essential to and thinning or brittle hair;
maintain muscle mass and strength, muscle deterioration
but eating more protein does not
yield bigger muscle.
Carbohydrate  Main source of energy  Irritability, nausea, bad
s  Maintains blood glucose level during breath, muscle cramps,
exercise and replaces glycogen stores excess fatigue, increase in
after exercise body fat, deficit in body
sodium and water,
constipation, regular
headaches
Fats  Needed for immune system function  Dry skin, hair loss, body
and helps the body store and use weight deficiency, cold
vitamins intolerance, bruising, slow
 Stored fat provides enough energy for growth, poor infection
long endurance events resistance and slow wound
healing, loss of menstruation

Water 
Needed for waste removal, regulates  Dehydration, muscle cramps,
body temperature, cushions the confusion, nausea, slurred
spinal cord and joints speech, and disorientation
B. MICRONUTRIENTS
Vitamins  Help the body use carbohydrates,  Anemia, painful joints, cracks
proteins, and fats in teeth, depression, frequent
Vitamin A  Maintains healthy skin, bones, teeth, infections
and hair; aids vision
Vitamin B  Important in the production of energy  Anemia, depression,
(thiamin, from carbohydrates and fats convulsions, skin rashes
riboflavin, and  Anemia, nervous system
niacin)  Needed to break down glycogen to degeneration, progressing to
Vitamin B6 release glucose and make paralysis and hypersensitivity
hemoglobin that carries oxygen in the
blood
Vitamin B12  Aids in maintenance of red blood cells  Red blood cell breakage,
anemia, muscle
degeneration, difficulty
walking, leg cramps
Vitamin E and  Aid in bone, teeth, and skin formation  Anemia, frequent
C and resistance to infection infections, bleeding gums,
 Help protect the body from oxidative loosened teeth, muscle
damage degeneration and pain,
joint pain, blotchy bruises,
 failure of wounds to heal
Folate  Aids in the formation of red blood  Anemia, heartburn, frequent
cells and protein infections, smooth red
tongue, depression, and
mental confusion
Minerals  Help in regulating the chemical  Sports Anemia - a condition
reactions in the body where temporary decrease in
 Helps in energy metabolism; hemoglobin concentration
Iron important in transporting oxygen occurs during exercise
through the bloodstream; prevents training.
anemia  Anemia, weakness, fatigue,
 Important during exercise for the pale appearance, reduced
formation of hemoglobin and attention span,
myoglobin, other iron-containing developmental delays in
proteins that are essential for energy children
production
Calcium  Helps build and maintain bones and  Stunted growth
teeth; nerve and muscle function and
blood clotting
 Needed to maintain blood calcium
levels and promote bone density,
consequently reducing the risk of
osteoporosis
Zinc  Helps carry out body processes; plays  Growth failure, delayed
a role in immune function, protein sexual maturation, slow
synthesis, and wound healing wound healing

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 Carb loading or "carbo loading"
is a strategy used by runners to
increases the blood glucose and glycogen levels for energy. A moderate -maximize carbohydrate intake
amount of protein helps recovery after exercise. The meal should be for muscle energy storage in
low in fat and fiber so as not to have digestive or stomach problems. preparation for a long run or race
/Source:
hitp//wu.runnersworld.com)
Glucose - a simple form of
sugar that the body converts A small snack one to two hours
into energy before doing vigorous exercises is ideal. If time is limited, it is
Glycogen - sugar stored in recommended to consume something lighter. Food products with high
liver and muscle cells, which
can be broken down to content of simple sugars (i.e., glucose) consumed right before an
glucose for energy 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.
to him/her once the exercise has started.
 An individual must change the timing of meals and snacks to discover which is most
comfortable to him/her once the exercise started.

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.
It is advisable to eat a 30-60g of carbohydrates every hour for a heavy exercise of more than one
hour. 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
Did you know that

It is very important to eat after exercise to reload Rest and sleep are very important in the repair and
regeneration of tissues. while nutrition provides the body to
the body's glycogen supply. The amount of food and time repair and rebuild tissues. these processes take place during
depends on the duration and intensity of the exercise and rest and sleep. Having the proper rest not just maintain your
the schedule of the next exercise session. body, it also makes you feel yourself at best. The best
professional athletes are given proper sleep to be able to
After the exercise, it is ideal to eat within the first perform at their peak. Even a small deficiency of sleep
30 minutes with 1g of carbohydrate for every 1kg of an decreases performance. Not just physical performance is
affected by rest, if also helps in mental, social, and spiritual
individual's weight. If a person weighs 50kg then he/she aspects
should take 50g of carbohydrates. It is necessary to eat Experts recommend around 7-9 hours of sleep
for grown-ups while an 8-hour sleep is enough average
every hour within 4 hours. sleep. Younger people need more sleep Being able to have a
If there are no plans of exercise for a day or so, it sleep is not enough, it should be an appropriate one Here
are some suggestions for an improved solid
is important to have a meal that has enough Sleep:
carbohydrate to replenish the glycogen stores. It must  Stress-free. no worrying and thinking before
also have protein since it is beneficial in building up and going to steep
 Condition yourself to have a good sleep
repairing muscle tissue.  Proper breathing-slow, low, small gaps in
between breathing in and out
 Comfortable sleeping environment
 No TV or any distractions while in bed
 Avoid caffeine, alcohol, and hefty eating before
bed sleeping
Day-to-Day Nutrition

Although the before, during, and after exercise diet is essential to an individual's performance,
the day-to-day diet is more important. Overall dietary consumption for days, weeks, and months
should be sufficient; otherwise, training and performance will be adversely affected. Basically, the body
should meet the required daily energy to function well. The Department of Science and Technology
(DOST) through the Food and Nutrition Research Institute (FNRI) came up with the Daily Nutritional
Guide (DNG) Pyramid and the
"Pinggang Pinoy’’ that contains the recommended dally and per meal food intake for each individual!
This will help an individual in choosing the proper food combinations necessary in the nourishment of
essential nutrients for the body.

According to FNRI, "Pinggang Pinoy'

 Is a new and easy to understand, food guide that uses a familiar food plate model to show the right food group proportions per-
meal to meet the body's energy and nutrient needs of Filipino adults,
 can be used to complement the FNR Daily Nutritional Guide (DNG) Pyramid for Filipinos, but will not replace it
 is a ‘’quick and easy guide" of how much to eat per meal compared to the DNG Pyramid that shows whole day food intake
recommendation.
’’Both the Pinggang Pinoy and ithe ING Pyramid for Filipinos are based on the latest science about how our food drink, and activity choices
affect our heath’’.
 Exercise and training drives the body to the limit. Achieving progress would mean putting
continuous stress on the body and letting it recover. However, recovery will not happen without proper
nutrition. As the body continues to exercise, stress and fatigue, and metabolic waste continue to
accumulate in the body. If a person is uncertain of his/her nutrition, he/she should see a doctor or a
licensed dietitian to check and design the proper nutrition for training and exercise. The following are
consequences of poor nutrition:

 Poor Performance. Carbohydrates, fats, and protein provide the body big
amounts of energy for exercise and competition. Insufficient intake will hinder it from
peaking at the desired performance level. Resistance exercise depends on energy that
carbohydrates give while endurance exercise needs fats and carbohydrates. Muscles
break down their protein to power themselves during intense exercises.
 Long Recovery. Exercise results in minor muscle damage. Consequently, the
muscles repair and rebuild itself which results in growth in muscle mass and increased
strength and endurance prevents muscle damage. According to nutritionist Dr. John
Berardi, the first two hours after exercise are the most critical for exercise recovery. The
high amount of required nutrition is high for the first 24 hours after exercise; failure to
meet the demands delays the recovery for days or even weeks.
3. Immune Suppression. Stress hormones are produced in the body during exercise,
triggering the body to release stored energy like body fat. But when the amount of
stress hormones remains high, the immune system functions are compromised.
Nevertheless, too much intake of carbohydrates, protein, and vitamins suppress the
immune system that is why a balanced diet is important.
4. Weight Changes. Exercise and diet modification is used to alter weight. Crash
diets and other fad diets do not support proper weight loss principles because both fat
and muscle mass is lost. A good weight loss strategy should retain or improve muscle
mass with a significant reduction in fat mass. Lastly, losing weight at an unhealthy pace
will most likely lead to a weight rebound.
 EATING HABITS AND WEIGHT CONTROL

Eating habit characterizes the way an individual consumes food. It relates how, why, what, and
with whom an individual eat, as well as the way he/she gains, stores, uses, and discards food. Eating
habit is likewise influenced by culture, religion, economic status, society, and environment.
Weight control is the process of achieving and maintaining the desired weight of an individual.
The desired weight, or the best weight, is based on gender, height, and body frame (small, medium, or
large). Individuals maintaining their desired weight have greater chances of being healthier than those
who are overweight and underweight.

What are ways to improve eating habits?

Reflect, Replace, Reinforce: a process for improving your eating habits.

 REFLECT on all specific eating habits, both bad and good; and, identify common triggers for unhealthy eating
 REPLACE unhealthy eating habits with healthier ones.
 REINFORCE it with new healthy eating habits.

According to Centers for Disease Control and Prevention (CDC), improvement of eating habits needs
careful approach in which one Reflects, Replaces, and Reinforces. There are various tips available to
further improve eating habits. Here are some helpful ways to improve eating disorders:

1. Writing a food diary for a number of days consisting of a list of eating habits with the
specific food eaten and the time it was consumed. Thoughts and feelings when one decides
to eat should also be noted in the diary.
2. Marking the habits in the list that might lead to overeating (e.g., eating too fast, eating
even if not hungry, always eating dessert, and skipping meals).
3. Identifying all triggers of these unhealthy eating habits and picking a few ones that could be
improved initially.The positive habits on the list should also be recognized and serve as
encouragement to do more positive changes.
4. Reviewing the diary and listing the signs or cues that trigger eating other than the reason
for feeling hungry. The typical feeling at those times should also be noted. Some examples
of these are: watching, opening the refrigerator, seeing food, and stressed after work.
5. Reflecting on each sign or cue listed; how it could be avoided and the possibility of other
healthier options if they cannot be avoided.
6. Refraining from unhealthy habits while substituting them with healthy ones. An example
would be planning a healthy balanced meal ahead of time rather than eating what isreadily
available.
7. Sustaining the new healthy habits. Habits are formed through time and patience. It is
necessary to always review the learning from the food diary.

What are the factors that can affect weight control?

In general, the complex interaction between internal and external factors is the reason for being
obese. These internal factors are mainly body related like genetics and hormonal secretions. The
external factors, however, directly influence weight management such as diet, physical activities, and
social settings.

1. Genetic Factors and Hormones. There are some rare conditions of extreme obesity affecting
about 1% of the population. These include syndromes like Prader-Willi and Baret-Bied, which
are genetic disorders present at birth. Obesity can also be related to hormones like leptin and
ghrelin that depresses appetite and contributes to feelings of hunger, respectively.
2. Environmental Factors. Health care professionals focus on environmental factors during the
treatment of overweight and obesity. Proper diet and exercise are the main measures to
counter obesity. Controlling triggers of eating habits is essential during weight control.
However, it will take some time overcoming these especially if they have become a routine or
tradition in the family.
3. The Concept of Energy Balance. Energy balance is achieved when the amount of consumed
calories equals the amount of calories used in order to maintain body weight. Taking more
calories (eating more food) than what the body can burn makes an individual gain weight, while
burning more calories than what is consumed will make him/her lose weight. Consequently,
there should be a balance between the two to have a constant body weight. There are three
factors that contribute to the total energy spent on a daily basis: basal metabolic rate, physical
activity, and thermic effect of food. Basal metabolic rate refers to the energy spent by the body
to maintain homeostasis (i.e., normal function).Aging decreases basal metabolic rate and this
contributes to weight gain as people grow older. Energy is also spent every time the muscle
contracts when we perform physical activities. People who are sedentary would eventually gain
weight because their muscles are inactive most of the time. Thermic effect of food refers to the
energy spent to digest the food. Eating complex carbohydrates increases digestion time and
may help in increasing energy expenditure.

FAD DIET AND SUPPLEMENT

A diet that promises quick results with little effort easily earns and loses popularity shortly after
consumers realize it as just a false advertisement. These kinds of diet are "fad, as they come and go.
Any diet claiming instant results without exercise or reduction of calorie intake will not reduce body fat.

Here are guidelines for safe and nutritious diet:

 Eat food thatare low in calories but provides all required essential
body nutrients such as vitamins and minerals
 Fat should be less than 30% of total calories with high complex carbohydrates

 Variety of food to suit tastes and avoid hunger between meals

 Compatible with lifestyle and readily available
 Diet should be lifelong and sustainable

Dietary Supplement
 Dietary supplements are substances that contribute to health maintenance and overall diet.
These include vitamins, minerals, amino acids, enzymes, and animal extracts. Dietary supplements
come in different forms, usually in tablets and capsules.

Benefits of Dietary Supplements

These supplements complement the dietary intake of essential nutrients and help reduce the
risk of diseases. But these are not medicinal drugs intended to "cure" particular diseases.

Are there any risks in taking supplements?

Taking supplements has its risks. The active ingredients in supplements have strong biological
effects on the body, which might harm or worsen an individual's health. Below are examples of
improper intake of supplements, which may lead to dangerous or life-threatening consequences:
 combination of supplements;
 supplements combined with medications;
 taking supplements in replacement of prescription medicines;
 overdosage of certain supplements like vitamins A, D, and iron; and
 certain supplements can be dangerous before, during, and after surgery.

Hence, the best option is to "avoid" taking supplements unless prescribed by a licensed physician.

SUMMARY

Proper nutrition plays a big role in performing casual to heavy physical activities. Taking in nutrients
is necessary before, during, and after such activities. It is also essential in the body's recovery, immunity
from sickness, and maintenance of proper body weight. Nutrients (both macro and micro) are very
important for the body to achieve proper mental and physical performances.
Macronutrients like water, protein, carbohydrates, and fats are required by the body in large amounts
while micronutrients like vitamins and minerals are only consumed in small amounts. These nutrients
are consumed by the body during the performance of day-to-day activities and should be replenished
through proper diet and nutrition. It is therefore important for each individual to prepare a daily,
weekly, and monthly diet plan that enables the body to meet the required energy for mental and
physical activities. The DNG Pyramid and the Pinggang Pinoy designed by the FNRI can serve as guide
preparing this plan.