Sports nutrition involves applying nutritional principles to promote optimal athletic performance while maintaining good health. It involves developing a practical daily eating plan focused on fueling physical activity. Adolescent athletes have increased nutritional needs to support physical development and should focus on getting enough calories, carbohydrates, fluids, proteins, vitamins and minerals from sources like fruits, vegetables, whole grains and lean meats. Proper nutrition can help boost energy levels, speed recovery and enhance performance for athletes.

2. Today's Topic

3. It is a discipline which applies principles derived
not only from nutritional but also biochemical
and physiological scientific knowledge, for the
purpose of promoting optimal performance
while remaining healthy.
Sports nutrition can be defined as the
application of Nutrition knowledge to a practical
Daily eating plan focused on providing the fuel
for physical activity.
To play any sport or to do any activity flawlessly,
a person needs to be fit

5. is the area of health that focuses on
making food choices that will promote
growth and development and reduce the
risk of diseases and illness. Good nutrition
is dependent on the combination of food
that provides the various nutrients on a
daily basis. Too much or too little of the
same nutrient may lead to illness

7. 1. Skipping breakfast
2. Poor selection of foods eaten
during meals/lunch.
3. Poor snacking
4. Practice of FAD diets to lose weight

8. means choosing a wide variety of foods
and drinks from all the food groups. The
physical changes during adolescence
affect the body’s nutritional needs. For
boys, muscle mass increases and girls
increase body fats. Your body needs extra
calories and other nutrients as you go
through the physical changes. And
nutrition is very important for proper
maturity especially for girls.

10. Did you know?
Many teens need more of these nutrients:
 calcium, to build strong bones and teeth. Good sources of calcium are fat-free or
low-fat milk, yogurt, and cheese.
 vitamin D, to keep bones healthy. Good sources of vitamin D include orange
juice, whole oranges, tuna, and fat-free or low-fat milk.
 potassium, to help lower blood pressure. Try a banana, or baked potato with the
skin, for a potassium boost.
 fiber, to help you stay regular and feel full. Good sources of fiber include beans
and celery.
 protein, to power you up and help you grow strong. Peanut butter; eggs; tofu;
legumes, such as lentils and peas; and chicken, fish, and low-fat meats are all
good sources of protein.
 iron, to help you grow. Red meat contains a form of iron that your body absorbs
best. Spinach, beans, peas, and iron-fortified cereals are also sources of iron. You
can help your body absorb the iron from these foods better when you also eat
foods with vitamin C, like an orange.

11. COMPONENTS BALANCE DIET

12. Carbohydrates - A vital source of energy,
carbohydrates comprises about 60% of an
individual’s diet. Most of your energy needs
are met from carbohydrates. Choose wisely
from complex carbohydrate sources such as
whole grains-wheat, millets, brown rice etc.

13. Protein - Protein is needed to assist your body to repair
cells and make new ones. It is also essential for growth
and development during the various stages of life. About
25% of daily calories should come from protein found in
pulses like- moong dal, urad dhal and legumes like-kidney
beans (rajma), black-eyed beans (lobia), and chickpeas
(channa). Milk and milk products like -paneer, curd, and
yoghurt are also a great source of protein. For the non-
vegetarians, good sources include eggs, fish and lean
meat.

14. Fats - Fats contribute to about 15% of daily
caloric needs and are a major energy source. They
are also vital for storing and providing vitamins
and synthesize hormones. Some of the good
sources of fats for one’s daily diet can come from
polyunsaturated fats such as flax seeds, sunflower
seed etc., monounsaturated fats such as olive oil,
sesame oil etc., and saturated fats such as butter,
and ghee – however, remember to use these in
moderation.

15. Vitamins and Minerals
Micronutrients - vitamins and
minerals support metabolism, nerve
and muscle function, bone
maintenance and cell production.
Fruits and vegetables are the major
sources of vitamins and minerals
including potassium, iron, folate,
vitamin A and vitamin C

16. Water - Life without water is
unimaginable. A major nutritional
component that helps regulate body
temperature, lubricate your joints and
protects your major organs, and tissues.
Water also aids to transport oxygen
throughout your body. Make sure that
you drink at least 8 glasses of water
every day.

18. Nutrition can help enhance athletic performance. An
active lifestyle and exercise routine, along with eating
well, is the best way to stay healthy. Eating a good diet
can help provide the energy you need to finish a race,
or just enjoy a casual sport or activity. You are more
likely to be tired and perform poorly during sports
when you do not get enough:
 Calories
 Carbohydrates
 Fluids
 Iron, vitamins, and other minerals
 Protein
Nutrition and atheletics performance

21. Recommendation
The ideal diet for an athlete is not very different from the diet recommended for any healthy person.
However, the amount of each food group you need will depend on:
 The type of sport
 The amount of training you do
 The amount of time you spend doing the activity or exercise
People tend to overestimate the amount of calories they burn per workout so it is important to avoid taking in more energy than you expend
exercising.
To help you perform better, avoid exercising on an empty stomach. Everyone is different, so you will need to learn:
 How long before exercising is best for you to eat
 How much food is the right amount for you

23. Presentations are communication tools
that can be used as lectures, speeches,
reports, demonstrations, and more.
Sport Types

24. FOOD
PYRAMID

25. -One size doesn’t fit all
-Athlete’s history
-Bioenergetics and logistics
-Total weekly training and competition time
POINTS TO BE CONSIDERED

26. ACTIVITY
WHAT I EAT
IN A DAY?
ame Event/Sports
Section
What I Eat in a day?
Breakfast Lunch Dinner AM/PM Snacks
DAY 1
Day 2
DAY 3
DAY 4
DAY 5

27. ame Event/Sports
Section
What I Eat in a day?
Breakfast Lunch Dinner AM/PM Snacks
DAY 1
Day 2
DAY 3
DAY 4
DAY 5

28. Created by
MR. MARK GERNEIL R. ABADILLA
Thank
You!