NUTRITION AND SPORTS AN ATHLETES GUIDE TO WELLNESS
A Technical Report
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In partial fulfillment of the requirements in Research in Physical Education,
Sports and Wellness Management
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Presented and Submitted to the Faculty Members of the College of Human Kinetics,
Cagayan State University, Carig Campus, Tuguegarao City
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Cabauatan, Emierose F.
Mamanao, Jenifer F.
Mateo, Precious Joy C.
Munzon, Levielyn P.
Talay, Norlyn P.
TABLE OF CONTENTS
ABSTRACT --------------------------------------------------------------------------------- i
INTRODUCTION -------------------------------------------------------------------------- ii
CHAPTER I
Sports Nutrition
1. What is Sports Nutrition? ------------------------------------------------- 1
2. Why study Sports Nutrition? --------------------------------------------- 2-3
3. What are the basic nutrients?
A. Carbohydrates (CHO) ----------------------------------------------------- 2-3
B. Proteins (CHON) ----------------------------------------------------------- 3
C. Fats --------------------------------------------------------------------------- 3-4
D. Vitamins --------------------------------------------------------------------- 4-6
E. Minerals --------------------------------------------------------------------- 6-8
F. Water ------------------------------------------------------------------------ 8
Hydration -------------------------------------------------- 9-10
Dehydration ----------------------------------------------- 10-11
4. How does the body produce energy? ------------------------------------ 12
5. What are the dietary reference intakes? --------------------------------- 12-15
6. What are enriched and fortified foods? --------------------------------- 15-16
7. What are the Basic Nutrition Guidelines? ------------------------------ 16-17
Food Pyramid --------------------------------------------- 17-18
CHAPTER II
The Athletes Diet
A. Before Competition -------------------------------------------------------- 19-20
B. During Competition --------------------------------------------------------21
Energy Drinks/Sports Drinks --------------------------- 21-22
C. After Competition ---------------------------------------------------------- 23
CHAPTER III
Weight Control
A. Weight Gain ---------------------------------------------------------------- 23-25
B. Weight Loss ----------------------------------------------------------------- 25-27
Eating Disorders ---------------------------------------------------------------------28-29
Interpreting Information in Food Labels ----------------------------------------- 30-32
CHAPTER IV
Benefits of Engaging in Sports Activities ----------------------------------------33-37
CHAPTER V
Conclusion --------------------------------------------------------------------------- 38-39
REFERENCES --------------------------------------------------------------------- ---------121312
