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