Basic Sports Nutrition by Roel Tolentino, a lecture

1. Roel Tolentino, MD, MBA,Roel Tolentino, MD, MBA, FPCS, FACS, FPSGS, FPSO, FMOSPFPCS, FACS, FPSGS, FPSO, FMOSP
General Surgery-Surgical Oncology
Surgery Professor IV
Wellness Coach
BASIC
SPORTS
NUTRITION

2. Roel Tolentino, MD, MBA, FPCSRoel Tolentino, MD, MBA, FPCS
General Surgery-Surgical Oncology
Surgery Professor IV
Wellness Coach
BASIC
SPORTS
NUTRITION
330 pm330 pm Aug. 20, 2017 SundayAug. 20, 2017 Sunday
Sweet Tomato GrillSweet Tomato Grill
St. Luke’s Medical Center Quezon CitySt. Luke’s Medical Center Quezon City
FREE ADMISSIONFREE ADMISSION
RSVP for seat reservations.

13. MACRONUTRIENTS:MACRONUTRIENTS:
There are three macronutrients essential for life
obtained from food.

14. SO WHAT IS ASO WHAT IS A
CARBOHYDRATECARBOHYDRATE
EXACTLY?EXACTLY?
#1 fuel source during exercise.
Source of glucose which is then stored as glycogen.
You can think of this as stored energy.

17. When we begin exercising our glycogen storage will begin
to break down to provide us with the energy we need to keep
moving.
different types of dietary carbohydrates
Fast digesting
Slow digesting

18. FAST DIGESTINGFAST DIGESTING
CARBOHYDRATESCARBOHYDRATES
- quickly metabolized
- examples include fructose found in fruit, white
rice and white bread
- cause a spike in insulin and blood glucose levels

19. SLOW DIGESTINGSLOW DIGESTING
- sustain energy over a period of time
- like time release capsules
-steady stream of available energy

20. SLOW DIGESTINGSLOW DIGESTING
- best to eat 1-2 hours before a
long/hard workout
Examples: oatmeal, beans, sweet
potatoes, and brown rice

25. FIBER

32. Probiotics are defined as "live micro-organisms that confer a
health benefit on the host when administered in adequate amounts.“
•The major source of probiotics for humans is dairy-based foods containing
intestinal species of Lactobacillus or Bifidobacterium.

39. PROTEIN: OUR BODIES BUILDING
BLOCKS
Protein is our bodies mechanism for recovery.
Protein is found in every cell, tissue and organ, hence
it is important.
Protein molecules are constantly being broken down
and replaced.

40. PROTEIN
•Proteins are made up of amino acids.
– Amino acids can be essentialessential or non essentialnon essential
– A complete protein is one that contains all of the essential
amino acids.

43. PROTEIN FOR ACTIVEPROTEIN FOR ACTIVE
LIFESTYLESLIFESTYLES

45. FAT IS NOT THEFAT IS NOT THE
ENEMYENEMY
Fats functions include:
• Energy storage
• Contains essential fatty acids (omega 3 and 6)
• Proper functioning for nerves and the brain

46. FAT IS NOT THEFAT IS NOT THE
ENEMYENEMY
Fats functions include:
• Maintaining skin and other tissues
• Forms steroids (hormones)
• Transports fat soluble vitamins (A, D, E and K)

47. CONSUMING FATS FORCONSUMING FATS FOR
EXERCISEEXERCISE
We use fat during endurance exercise.
It is the body’s second preferred source
for energy.
Once all of our glycogen stores are gone
(carbs) we rely on fat to keep us going.

48. Exercise very first thing in the
morning to burn fat.
This is because the body hasn’t
had any carbs for fuel so it must
utilize fat.

59. - decreases heart attack
- improves function of the nerves
- important for blood function

62. MINERALS
Minerals in the soil
Minerals from plants
Minerals in your drinking water
Minerals from plant sources in different locations

63. MINERALS

64. IRON
•Most at risk of iron deficiency are:
infant
adolescent girls
pregnant women

65. IRON DEFICIENCY

68. You Could Gain Fat
You Could Form
Kidney Stones
Digestive Trouble
Gout

72. NATIONAL SANITATION
FOUNDATION
Label claim review to certify that what’s on the label is in the
bottle
Toxicology review to certify product formulation (we don’t test
for efficacy)
Contaminant review to ensure the product contains no
undeclared ingredients or unacceptable levels of contaminants

74. MORE STAMINA
ENERGY / INCREASED POWER
MENTAL TOUGHNESS / CONCENTRATION /
FOCUS
BENEFITS OF NUTRITION

75. AGILITY / SUPPLE JOINTS
FASTER REPAIR + RECOVERY TIMES
REDUCE INJURY AND ILLNESS
BENEFITS OF NUTRITION

76. GOALS OF SPORTS NUTRITION