This document discusses sports nutrition and provides guidelines for nutrient intake based on activity level. For a moderately active lifestyle, it recommends calories from carbs, protein and fats along with 64oz of water daily. A highly active lifestyle requires more calories divided among carbs, protein and fats based on the duration and intensity of exercise. It also outlines the roles and food sources of key nutrients like carbs, protein, fats, vitamins and minerals for athletes.
PHYSICAL EDUCATION 11 - Diet and NutritionMarvin Bronoso
PHYSICAL EDUCATION 11 - Diet and Nutrition
LESSON 4
A Well Balance Diet
TOPICS:
○ Components of a well balanced diet
○ Energy Balance
○ Vitamins and Minerals
○ Fiber and Water Function
PHYSICAL EDUCATION 11 - Diet and NutritionMarvin Bronoso
PHYSICAL EDUCATION 11 - Diet and Nutrition
LESSON 4
A Well Balance Diet
TOPICS:
○ Components of a well balanced diet
○ Energy Balance
○ Vitamins and Minerals
○ Fiber and Water Function
Basic Nutrition gives an overview of the classification of nutrients and the deficiency diseases one can develop if unable to take a balanced diet.
The knowledge can be used to promote healthy nutritional practices in the community and participate in prevention of nutrition related illnesses in adults, children, adolescents, the sick and the , elderly
This presentation is about the nutrition for sports peoples.
diet plan, advantage of healthy diet and carbs to be taken. presented by sangeeta yadav for her project in medical university of astana.
Physical Education subject talks about the food intake as our fuels for energy. I've inserted some GIF's related to the topic. Animations and Transitions are applied but you can fix the last part of the slide. Some photos are inserted. You can insert some info's you have. Hope this slide will help senior high school students.
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Denmark Vs England Tickets on our website at discounted prices.
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Poland Vs Austria Tickets on our website at discounted prices.
Turkey's Euro 2024 Squad Overview and Transfer Speculation.docxEuro Cup 2024 Tickets
Vincenzo Montella has announced a preliminary 35-man squad for Turkey ahead of the UEFA Euro 2024, which includes three Serie A players, Hakan Calhanoglu, Kenan Yildiz, and Zeki Celik
Turkey vs Georgia Tickets: Turkey's Road to Glory and Building Momentum for U...Eticketing.co
Euro Cup Germany fans worldwide can book Euro 2024 Tickets from our online platform www.eticketing.co.Fans can book Euro Cup 2024 Tickets on our website at discounted prices.
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Poland Vs Netherlands Tickets on our website at discounted prices.
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Belgium Vs Romania Tickets on our website at discounted prices.
Euro Cup international supporters can book Euro 2024 Tickets from our online platform Worldwideticketsandhospitality.com. Followers can book Portugal Vs Czechia Tickets on our website at sale prices.
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Slovenia Vs Denmark Tickets on our website at discounted prices.
Spain vs Italy Spain at Euro Cup 2024 Group, Fixtures, Players to Watch and M...Eticketing.co
Euro Cup 2024 fans worldwide can book Spain vs Italy Tickets from our online platform www.eticketing.co. Fans can book Euro Cup Germany Tickets on our website at discounted prices.
Belgium vs Slovakia Belgium announce provisional squad for Euro Cup 2024 Thib...Eticketing.co
Euro 2024 fans worldwide can book Belgium vs Slovakia Tickets from our online platform www.eticketing.co. Fans can book Euro Cup Germany Tickets on our website at discounted prices.
Narrated Business Proposal for the Philadelphia Eaglescamrynascott12
Slide 1:
Welcome, and thank you for joining me today. We will explore a strategic proposal to enhance parking and traffic management at Lincoln Financial Field, aiming to improve the overall fan experience and operational efficiency. This comprehensive plan addresses existing challenges and leverages innovative solutions to create a smoother and more enjoyable experience for our fans.
Slide 2:
Picture this: It’s a crisp fall afternoon, driving towards Lincoln Financial Field. The atmosphere is electric—tailgaters grilling, fans in Eagles jerseys creating a sea of green and white. The air buzzes with camaraderie and anticipation. You park, join the throng, and make your way to your seat. The stadium roars as the Eagles take the field, sending chills down your spine. Each play is a thrilling dance of strategy and skill. This is what being an Eagles fan is all about—the joy, the pride, and the shared experience.
Slide 3:
But now, the day is marred by frustration. The excitement wanes as you struggle to find a parking spot. The congestion is overwhelming, and tempers flare. The delays mean you miss the pre-game excitement, the tailgate camaraderie, and even the opening kick-off. After the game, the joy of victory or the shared solace of defeat is overshadowed by the stress of navigating out of the parking lot. The gridlock, honking horns, and endless waiting drain the energy and joy from what should have been an unforgettable experience.
Our proposal aims to eliminate these frustrations, ensuring that from arrival to departure, your experience is extraordinary. Efficient parking and smooth traffic flow are key to maintaining the high spirits and excitement that make game days special.
Slide 4:
The Philadelphia Eagles are not just a premier NFL team; they are an integral part of the community, hosting games, concerts, and various events at Lincoln Financial Field. Our state-of-the-art stadium is designed to provide a world-class experience for every attendee. Whether it's the thrill of game day, the excitement of a live concert, or the camaraderie of community events, we pride ourselves on delivering a fan-first experience and maintaining operational excellence across all our activities. Our commitment to our fans and community is unwavering, and we continuously strive to enhance every aspect of their experience, ensuring they leave with unforgettable memories.
Slide 5:
Recent trends show an increasing demand for efficient event logistics. Our customer feedback has consistently highlighted frustrations with parking and traffic. Surveys indicate that a significant number of fans are dissatisfied with the current parking situation. Comparisons with other venues like Citizens Bank Park and Wells Fargo Center reveal that we lag in terms of parking efficiency and convenience. These insights underscore the urgent need for innovation to meet and exceed fan expectations.
Slide 6:
As we delve into the intricacies of our operations, one glaring issue emer
Euro Cup fans worldwide can book Euro 2024 Tickets from our online platform www.worldwideticketsandhospitality. Fans can book Croatia vs Italy Tickets on our website at discounted prices.
Results for LtCol Thomas Jasper, Marine, for the 2010 Marine Corps Marathon held October 31, 2010, marking the 35th annual marathon known as "The People's Marathon."
An impressive finishing time of 3:46:39, placing 324th in the Male division ages 40-44.
Spain vs Croatia Date, venue and match preview ahead of Euro Cup clash as Mod...Eticketing.co
We offer Euro Cup Tickets to admirers who can get Spain vs Croatia Tickets through our trusted online ticketing marketplace. Eticketing.co is the most reliable source for booking Euro Cup Final Tickets. Sign up for the latest Euro Cup Germany Ticket alert.
2. Several complementary and opposing views on sports nutrition are currently available via
print and internet sources.
Individual preference ultimately depends on several factors, including but not limited to the
following:
● Age
● Sex
● Body composition
● Stress
● Metabolism
● Age of participant
● Exercise intensity & duration
● Time of day of performance
● Dietary restrictions/preferences
The most popular and widely accepted views will be presented here, as well as some food
for thought for further research.
3. General Nutrition
Regardless of activity level, all individuals require the same nutrients necessary for
maintenance, repair and function of the human body.
The structure of the human body is composed of carbohydrates, protein, fats and water.
Vitamins and minerals are required for the proper functioning of the body.
The body therefore requires a continuous influx of these five nutrients and water to prepare
the body for exercise, to support optimal performance, and to promote recovery and
restoration.
4. CARBOHYDRATES
Carbohydrates are the main fuel source for exercise.
They provides 4kcal of energy per gram to fuel your brain, daily activities
and athletic performance.
The greater the exertion and duration of activity, the greater the amount of carbohydrate that is required.
Good sources of carbohydrate-rich foods are:
★ whole grain bread, pitas, bagels, wraps and multi-grain crackers
★ rice, pasta, quinoa, couscous, barley
★ oatmeal or other grain cereals
★ fruit like bananas, oranges, apples, pears, grapes, cantaloupe, watermelon
★ starch vegetables like potatoes, sweet potatoes, yams, winter squash and corn
5. PROTEIN
Protein is the main structural component of muscles.
Protein provides 4kcal of energy per gram to fuel your activities and provide for repair of muscle after
exercise.
Except for water, protein is the most abundant substance in your body, and must be replaced daily.
The greater the exertion and duration of activity, the greater the amount of protein that is required, but not
immediately before exercise (the reason will be discussed later).
Good sources of protein-rich foods are:
★ Lean meats, poultry, fish and seafood
★ Milk, yogurt, cheese, and cottage cheese
★ Eggs
★ Nuts and seeds and their butters (without added sugar)
★ Beans, peas, lentils
★ Tofu, soy products, and fortified soy beverage
continued...
6. continued...
USES OF PROTEIN IN THE BODY:
★ maintenance of body tissue, including muscle
★ the structural component of development and repair of muscle
★ secondary source of energy to fuel activities (carbs are primary)
★ creation of some hormones (eg. insulin)
★ main component of enzymes that increase the rate of chemical reactions in the body (eg.
metabolism)
★ forms antibodies that help prevent infection, illness and disease
7. FATS
Fat provides the most amount of usable energy to the body of any nutrient. It is also
used as a hormone highway - many hormones are transported using fat in the body.
No fat = no transportation of hormones!
It provides 9kcal/g of energy (twice as much as carbs or protein) to fuel your activities.
The greater the exertion and duration of activity, the greater the amount of fat that is required on a daily
basis, but not immediately before exercise (the reason will be discussed later).
Good sources of fat are:
★ Avocados
★ Cheese
★ Whole eggs
★ Fatty fish
★ Nuts
★ Chia seeds
★ Extra virgin olive oil
★ Peanut oil/butter
★ Corn, safflower oil
★ Coconut oil
8. General guidelines for nutrient intake
General guidelines for adults will be presented in the pages that follow that is for maintaining
current body mass and general good health, depending on an individual’s lifestyle:
Sedentary lifestyle
Moderately active lifestyle
Highly active lifestyle
More focus will be put on active lifestyles for this certification.
9. Sedentary lifestyle
This is a lifestyle where exercise is not a part of life, eating simply sustains life.
In this case, fewer calories and protein are required each day than active individuals. Proper
nutrition is still required to prevent malnutrition and avoid gaining excess body weight.
Calories Protein Carbohydrates Fats Water
Women 1600-2000 46 grams 2.5 cups vegetables
1.5 cups fruit
6 ounces grains
5 teaspoons
oil/nuts/seeds/
avocados
8 x 8ounces
(64 oz total)
Men 2000-2600 56 grams 3 cups vegetables
2 cups fruit
8 oz grains
7 teaspoons
oil/nuts/seeds/
avocados
8 x 8 ounces
(64 oz total)
10. Moderately active lifestyle
This is a lifestyle where exercising moderately for 30-60 minutes most days of the week is
the norm, for fitness or longevity.
This is recommended for the general population for:
★ good health,
★ mood stabilization,
★ the ability to deal with life stressors and
★ be able to, at will, participate in spontaneous life activities requiring movement and endurance (eg.
playing with kids, a game of pick-up with friends, jumping repeatedly off the dock at the lake!)
11. continued...
With increased activity comes increased requirements for nutrients and water.
The increase in calories will be determined by the type of activity performed and duration for
which it is performed.
The increase in calories should be divided into carbs, protein and fats, and not provided by
one nutrient only.
Activity Approx. calories/30 min
(for 154 lb person)
Approx. calories/1h for
(154 lb person)
Walking 140 280
Bicycling 145 290
Weight lifting 110 220
Dancing 165 330
12. Highly active lifestyle
This is a lifestyle where an individual engages in high-intensity exercise/training on a daily
basis, as for sport/elite athletics.
Emphasis on nutrients may differ based on the goal(s) of the athlete:
Strength/power vs. Endurance
However, many general guidelines for sport performance nutrition encompass both goals.
13. CONSIDERATIONS
For both strength/power and endurance activities:
- Additional calories allotted pre-exercise should be rich in carbohydrates to fuel activity.
- Additional calories allotted post-exercise should include protein-rich foods to help with
recovery in addition to carb-rich foods.
The increase in calories will be determined by the type of activity performed and duration for
which it is performed.
14. continued...
With increased activity comes increased requirements for nutrients and water.
The increase in calories will be determined by the type of activity performed and duration for
which it is performed.
The increase in calories should be divided into carbs, protein and fats, and not provided by
one nutrient only.
High-intensity activity Approx. # calories/30 min
(for 154 lb person)
Approx. # calories/1h for
(154 lb person)
Vigorous weight lifting 220 440
Aerobics 240 480
Basketball (vigorous) 220 440
Jogging very fast 295 590
15. ATHLETE VITAMIN & MINERAL REQUIREMENTS
Vitamins and minerals serve hundreds of functions in the body.
They are found in a variety of foods to provide athletes with what is needed for
training and competition.
The following nutrients are of special concern for athletes:
★ Iron
★ B-vitamins
★ Antioxidants: Vit.C, E, beta carotene & selenium
★ Calcium & Vitamin D
16. IRON
Iron is critical for athletes as it helps the body use and carry oxygen to active muscles. Training hard uses
a lot of iron.
Iron deficiency can lead to:
★ anemia
★ fatigue
★ low motivation
★ increased risk of illness
Athletes, especially women, teens, distance runners and vegetarians should have their iron checked
periodically by their doctor.
Examples of excellent iron-rich foods include: meat, poulty, fish
Other examples: beans, lentils, seeds, soy (plant source iron is not well absorbed without the presence of Vitamin C,
so include citrus fruit, strawberries, bell peppers or broccoli to aid absorption)
17. B-VITAMINS
B-vitamins are needed to release energy in your body, build and repair tissue and for healthy red blood
cells (that carry oxygen to the cells).
Eating enough calories and foods from all four food groups will ensure adequate B-vitamins.
Good sources include:
- some whole grains, meat, fish, poultry, milk products, legumes
- and vegetables such as mushrooms, potatoes and leafy green vegetables
Vitamin B12 is only found in foods of animal origin. Vegetarian and vegan athletes must include foods
fortified with this vitamin such as soy beverage and meat substitutes (veggie burgers) to avoid deficiency.
18. ANTIOXIDANTS:
Vitamins C and E, beta carotene and selenium
Antioxidants: Vitamins C and E, beta carotene and selenium help protect your
body’s cells from damage. Nutrient rich foods such as vegetables, fruit, nuts,
whole grains and legumes are good sources.
Vitamin C: citrus fruits, strawberries, bell peppers, tomatoes, broccoli
Vitamin E: vegetable oils, avocado, wheat germ, nuts, seeds
Beta-carotene: bright-coloured vegetables; carrots, apricots, pumpkin and sweet potato
Selenium: meat, fish, poultry, milk, cheese, yogurt, whole grains, mushrooms, nuts, seeds
19. CALCIUM & VITAMIN D
Calcium and Vitamin D are important for healthy bones, teeth, muscles, nerves
and hormone function.
Vitamin D also keeps your immune system healthy.
Calcium: milk, cheese, yogurt, fortified soy beverage,
kale, canned salmon and sardines
Vitamin D: egg yolks, fatty fish such as salmon, mackerel, tuna, fortified
cow’s
milk and margarine
- Vitamin D is also made when the sun hits bare skin. In Canada, athletes who
train indoors most of the time are at risk of deficiency.
20. SPORTS NUTRITION TIPS
★ smaller portions eaten more frequently keeps metabolism raised and blood sugar level
★ pre-exercise meals and snacks should be planned with regard to nutrient content and timing
★ eating should be done 1-4 hours before exercise or competition - the closer to exercise/competition,
the smaller the meal/snack should be to avoid digestive upset
★ carb-rich AND protein-rich foods should be included in meals and snacks
★ foods that are lower in fat and fibre should be chosen over high-fat, high-fibre choices prior to
exercise
★ staying well hydrated well before and just prior to exercise is essential for performance, even starting
the night before
★ water is the only hydration required if exercise bouts last 1.5 hours or less
21. SAMPLE PRE-EXERCISE SNACKS/MEALS
Eating before exercise is important to prevent fatigue, and prolong performance intensity.
1-4 hours before event (fueling while satisfying hunger):
★ whole grain cereal or oatmeal with low-fat milk and mixed berries
★ whole wheat toast or bagel with peanut butter and a banana
★ whole wheat tortilla wrap with chicken or turkey, lettuce, tomato, green peppers, and cucumber
★ stir-fry made with cooked brown rice or quinoa and tofu, lean beef, chicken, or shrimp, and a mix of
your favourite vegetables
★ baked sweet potato, grilled fish or chicken, and cooked vegetables
2 hours or less before event (carb-rich, easy-to-digest):
★ Whole wheat toast or English muffin with low-fat cheese
★ Yogurt with fruit
★ Medium apple or banana with or without trail mix
★ Smoothie made with low-fat milk and fruit
22. SPECIAL CONSIDERATIONS...
Accommodating the unique issues of individual athletes can be done by a dietician
regarding the following:
★ Health
★ Nutrient needs
★ Performance goals
★ Physique characteristics (ie. body
size, shape, growth, composition)
★ Practical challenges (access to
specific foods)
★ Food preferences
★ Food sensitivities/allergies
23. ACUTE FUELING STRATEGIES
The following guidelines promote high carbohydrate availability to promote optimal
performance in competition or key training sessions:
Situation Carbohydrate
targets
Comments
General fueling Prep for less than 1.5h
event
7-12 g/kg/day as for
daily fuel needs
Choose carb-rich sources low in
fibre/residue & easily consumed to
ensure fuel targets are met, and to
ensure gut comfort or lighter “racing
weight” (not bloated).
Carbohydrate
loading
Prep for more than 1.5h
event of
sustained/intermittent
exercise
36-48 hours of 10-
12 g/kg/day
Speedy
refueling
Less than 8h between
two fuel-demanding
events
1-1.2 g/kg/h for first
4h, then resume
daily fuel needs
Consuming small regular snacks is
beneficial.
Ingest carb-rich food and drinks to
meet fuel targets.
continued...
24. continued from last page...
Pre-event fueling Within 60 min of
event
1-4 g/kg before
exercise
Timing, amount and type of carb shall suit
the practical needs of the event and
personal preference.
Avoid choices high in fat/protein/fibre to
reduce risk of intestinal upset.
During brief exercise Less than 45 min Not needed
During sustained high
intensity exercise
45-75 min of
exercise
Small amounts
including mouth
rinse
Water may be adequate for this length of
time.
Other drinks and sport products provide
easily consumed carbs.
Frequent contact of carbohydrate with the
mouth can stimulate the brain to give a
feeling of well-being and increase work
output.
During endurance
exercise including
“stop & start” sports
1-2.5 hours of
exercise
30-60 g/h The athlete may choose from a variety
of carb choices as per personal
preference/experience, and hydrate
often.
During ultra-
endurance exercise
Longer than 2.5-3h Up to 90 g/h Same as above.
Glucose:fructose mixtures provide fuel
for better performance.
25. SUPPLEMENTATION
There are many sports supplements available on the market today.
Research shows, however, that very few supplements will
benefit exercise or sport performance. In most cases, good
training, a healthy and balanced diet, and enough rest will help your
performance more than any supplement.
However, here is some general information about three popular sports
supplements on the market today that have some evidence that they “work”...
26. Creatine
Creatine is naturally found in muscle. It comes from animal foods such as meat and fish.
Creatine supplementation can increase lean muscle and improve performance in sports that
use intense short bursts of energy (10 and 30 seconds), such as sprinting, weight lifting or sprint cycling.
This seems particularly true for those who have a lower intake of animal protein, like vegetarians. Creatine does not improve
performance for longer endurance sports such as long distance running, swimming or cycling.
Creatine works best if taken separately from caffeine.
Side effects may include bloating, muscle cramping, nausea or diarrhea, especially at higher doses. If side effects are
experienced, the dose should be reduced.
Short-term studies show that creatine is safe in the doses recommended above for healthy adults. Less is known about the
long-term safety of creatine. A doctor should always be consulted before taking creatine.
Creatine should not be taken if you are pregnant, breastfeeding or under 18 years of age.
27. Caffeine
Caffeine is the most widely used stimulant in the world. Caffeine is found in tea, coffee, cola beverages, energy drinks and
shots, chocolate, certain herbs, sports gels, and caffeine tablets.
Caffeine stimulates your central nervous system, giving a feeling of being more alert. It may make exercise feel easier,
increase endurance, or delay tiredness especially during intense exercise.
Caffeine can be taken before or during exercise to feel the benefits.
Caffeine affects people differently. Attempting to use caffeine as a stimulant
for exercise should first be done during training, not during the day of
an event. It may in fact hurt your performance.
Caffeine can cause jitters and nervousness, cause an upset stomach, a racing heartbeat, or affect sleep quality, all of which
can hurt performance. Athletes who are affected in these ways should reduce the dosage, or simply avoid it.
28. Protein supplements
Protein is essential in building and maintaining muscle and supporting muscle recovery
after exercise.
Research shows that taking protein shortly after intense exercise (the recovery phase) can
help build muscle and repair muscle damage.
Nutritious, protein-rich foods should be chosen first, but in some cases, protein supplements can be an easy, portable way
to meet protein needs.
Protein supplements have NOT been shown to be better than protein rich foods like meat, fish, poultry, milk, yogurt, eggs
and soy for building muscle.
To get the most from protein supplementation, it is important to eat enough total calories and carbohydrate to meet the
body’s needs. Otherwise, the protein may be used as an energy source. If that extra energy is not required, it will be stored
as fat.
Remember that consuming more protein supplement than recommended does not result in building more muscle.
29. A FINAL FEW WORDS...
Many athletes find many ways to fuel their performance. It is a personal journey that should focus on
achieving:
● Optimal energy for life and sport
● Optimal mood
● Optimal sleep quality
● Optimal digestive comfort
Sports nutrition guidelines are a good starting point to improve performance.
Improving nutrition in general (see first line of quote on next slide) is key for optimal performance in any
sport or activity - whether strength/power focused, or endurance focused.
30. WORLD-CLASS FITNESS IN 100 WORDS
Eat meat and vegetables, nuts and seeds, some fruit, little starch
and no sugar. Keep intake to levels that will support exercise but
not body fat. Practice and train major lifts: Deadlift, clean, squat,
presses, C&J, and snatch. Similarly, master the basics of gymnastics:
pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips,
splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix
these elements in as many combinations and patterns as creativity will allow. Routine is
the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Coach Greg Glassman, CrossFit Founder and CEO (Courtesy of CrossFit Inc.)