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Republic of the Philippines
Department of Education
Regional Office III
SCHOOLS DIVISION OFFICE OF OLONGAPO CITY
Guided Learning Activity Sheets
SPS 7
Quarter 4 – Weeks 5-8
Nutrition for Athletes
SPS 7
Guided Learning Activity Sheet
Title: Nutrition for Athletes
Quarter 4 - Weeks 5-8
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Published by the Department of Education
Secretary: Leonor Magtolis Briones
Undersecretary: Diosdado M. San Antonio
Development Team of the Module
Locally Developed Self - Learning Material
Writer:
Ferdie B. Labandia
Content Editor: Ronald M. Pasag
Reviewer:
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Illustrator: Cristalyn C. Gutierrez
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Schools Division Superintendent
Asst. Schools Division Superintendent
Chief Education Supervisor, CID
Education Program Supervisor, LRMDS
Education Program Supervisor, MAPEH
District Supervisor,
School Principal
:
:
:
:
:
:
:
Leilani Samson Cunanan, CESO V
Maylene M. Minimo, EdD, CESE
Ariel C. Lansang
Jose C. Tala, EdD
Saturnino D. Dumlao
Rosa Jade T. Valiente
Esperidion F. Ordonio
Printed in the Philippines, Department of Education – SDO of Olongapo City
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E-mail Address
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I. What I Need to Know?
At the end of this Learning Activity Sheet, you are expected to:
1. identify
individual
dietary
requirements
depending
on
individual
characteristics; SPS_SN7-IVc-39
2. explain the importance of nutrition to athletic performance; SPS_SN7-IVc-38
3. analyze hydration practices of athletes; and, SPS_SN7-IVd-41
4. develop awareness in meal planning before, during, and after competition
evaluates meal planning before, during, and after competition specific to
sports. SPS_SN7-IVf-44
II. What I Know?
ACTIVITY 1: My Plate!
Directions: List down five (5) foods that you usually eat or foods that are part of
your everyday meal (breakfast, lunch or dinner). Then, write what nutrients could
we acquire from it.
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Lesson
1
Nutrition for Athletes
According to World Health Organization (WHO), consuming a healthy diet
throughout the life-course helps to prevent malnutrition in all its forms as well as a
range of noncommunicable diseases (NCDs) and conditions. However, increased
production of processed foods, rapid urbanization and changing lifestyles have
led to a shift in dietary patterns. People are now consuming more foods high in
energy, fats, free sugars and salt/sodium, and many people do not eat enough
fruit, vegetables and other dietary fibre such as whole grains.
The exact make-up of a diversified, balanced and healthy diet will vary
depending on individual characteristics (e.g. age, gender, lifestyle and degree of
physical activity), cultural context, locally available foods and dietary customs.
However, the basic principles of what constitutes a healthy diet remain the same.
III. What’s In?
According to familydoctor.org., as an athlete, your physical health is key to
an active lifestyle. You depend on strength, skill, and endurance, whether you’re
going for the ball or making that final push across the finish line. Being your best
takes time, training, and patience, but that’s not all. Like a car, your body won’t
run without the right fuel. You must take special care to get enough of the calories,
vitamins, and other nutrients that provide energy.
An athlete’s diet is not much different than that of any person striving to be
healthy. You need to include choices from each of the healthy food groups.
However, athletes may need to eat more or less of certain foods, depending
upon:

the type of sport

the amount of training you do

the amount of time you spend in training
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IV. What’s New?
Path to Improved Health
Every person’s needs are different. The amount of food you need depends
on your age, height, weight, and sport or activity level. In general, you need to
replace the number of calories you burn each day. Calories measure the energy
you get from food. Most people need between 1,500 and 2,000 calories a day.
For athletes, this number can increase by 500 to 1,000 more calories.
The following chart will help you determine your daily calorie needs.
Calculate your range based on your gender, age, and level of activity. Keep in
mind that these are estimates based on average heights and weights. Also, your
calorie needs may vary at times, such as while women are pregnant or
breastfeeding.
Male
Female
Gender
Age (years)
Inactive
Moderately Active
Active
2-3
1,000
1,000-1,200
1,000-1,400
4-7
1,200
1,400-1,600
1,400-1,800
8-10
1,400
1,600-1,800
1,800-2,000
11-13
1,600
1,800-2,000
2,000-2,200
14-18
1,800
2,000
2,400
19-25
2,000
2,200
2,400
26-50
1,800
2,000
2,200
51+
1,600
1,800
2,000-2,200
2-3
1,000
1,000-1,400
1,000-1,400
4-5
1,200
1,400
1,600
6-8
1,400
1,600
1,800-2,000
9-12
1,600-1,800
1,800-2200
2,000-2,400
13-15
2,000-2,200
2,200-2,600
2,600-3,000
16-18
2,400
2,800
3,000
19-20
2,600
2,800
3,000
21-40
2,400
2,600-2,800
2,800-3,000
41-60
2,200
2,400-2,600
2,600-2,800
61+
2,000
2,200-2,400
2,400-2,600
Source: 2015-2020 Dietary Guidelines for Americans, Eighth Edition
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An inactive person gets light day-to-day physical activity (1,000 to 3,000
steps). A moderately active person walks about 1.5 to 3 miles per day (3,000 to
5,000 steps). An active person walks at least 3 miles per day (5,000 steps or more).
As you can see from the chart, children’s calorie needs increase with age.
Adults need fewer calories once they reach a certain age. In fact, we often have
lower calorie needs than we think. If you are trying to lose weight, you’ll want to
consume even fewer calories.
Consider using a calorie counter or journal. These tools can help you meet
your daily calorie needs. You should keep track of the calories you consume (eat)
and expend (exercise). When you’re counting calories, watch what you drink.
Drinks with sugar add unneeded calories to your diet. This includes soda, fruit
juices, sports and energy drinks, and some alcohol. Instead, drink water,
unsweetened tea, or low-fat milk.
Also remember that all calories are not equal. If you are trying to lose weight
by cutting calories, filling up on carbohydrate calories with no fat or protein is not
the best solution. Calories from healthy fats and proteins will keep you fuller longer.
These types of foods are more calorie dense, so you will need to pay attention to
serving sizes. Be sure to check nutrition labels to see how many calories are in one
serving.
V. What Is It?
Carbohydrates (carbs) are your body’s biggest source of calories. Simple
carbs (fruits, milk, and vegetables) are easier for your body to break down. They
provide quick bursts of energy. Complex carbs take longer for your body to break
down. They are a better source of energy over
time. Complex carbs in whole grain products
are the most nutritious. Examples include:
whole-grain bread, potatoes, brown rice,
oatmeal,
and
kidney
beans.
Doctors
recommend that 55% to 60% of your daily
calories come from carbohydrates.
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Fat is another important source of calories.
In small amounts, fat is a key fuel source. It serves
other functions, such as supporting good skin
and hair. Do not replace carbs in your diet with
fats. This can slow you down, because your
body has to work harder to burn fat for energy.
Fats should make up no more than 30% of your
daily calories. When you can, choose unsaturated fats, like olive oil and nuts.
These are better for your health than saturated and trans fats. Too much fat or the
wrong kinds can cause health problems. It can raise your bad (LDL) cholesterol
level and increase your risk of heart disease and type 2 diabetes.
Protein should make up the remaining
10% to 15% of your daily calories. Protein is
found in foods like meat, eggs, milk, beans,
and nuts. Some athletes think they should
consume large amounts of protein. While
protein does help build muscle, high doses
won’t help you bulk up. Over time, too much
protein can be harmful to your health. The digestion process can put strain on your
liver and kidneys.
Athletes need the same vitamins and minerals as everyone else. There are
no guidelines for additional nutrients or supplements. To stay healthy, eat a
balanced, nutrient-rich diet. It should include foods full of calcium, iron, potassium,
and fiber. You also need key vitamins in their diet, such as A, C, and E. Try not to
be tempted by junk foods, which are an empty source of calories. Instead, focus
on lean meats, whole grains, and a mixture of fruits and vegetables to fuel your
body.
Know when to eat and rehydrate
For athletes, knowing when to eat is as important as knowing what to eat.
Try to eat a pre-game meal 2 to 4 hours before your event. For a race, this could
be dinner the night before.
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A good pre-game meal is high in complex carbs and low in protein and
sugar. Avoid rich and greasy foods. These can be harder for you to digest and
can cause an upset stomach. You may find it helpful to avoid food the hour
before a sporting event. This is because digestion uses up energy.
Staying hydrated is the most important thing athletes can do. This is
especially true on game day. Your body is made up of nearly 60% water. During
a workout, you quickly lose fluid when you sweat. Thirst is a sign of dehydration.
Don’t wait until you are thirsty to drink. A good rule of thumb is to take a drink at
least every 15 to 20 minutes. But, don’t drink so much that you feel full.
Water is the best way to rehydrate. For short events (under an hour), water
can replace what you lose from sweating. For longer events, you may benefit from
sports drinks. They provide electrolytes and carbohydrates. Many experts now
recommend drinking chocolate milk after exercise. The protein in milk helps with
muscle recovery. It can have less sugar than sports or energy drinks, and contains
many vitamins and minerals. Avoid drinks that contain caffeine. They can
dehydrate you more and cause you to feel anxious or jittery.
Things to consider
Athletes require a lot of energy and nutrients to stay in shape. Because of
this, strict diet plans can hurt your ability and be harmful to your health. Without
the calories from carbs, fat, and protein, you may not have enough strength. Not
eating enough also can lead to malnutrition. Female athletes can have abnormal
menstrual cycles. You increase your risk of osteoporosis, a fragile bone condition
caused in part from a lack of calcium. (These potential risks are worse in
adolescence but still present for adults.) Get medical help if you and your coach
think you need to lose weight. Be sure to talk to your doctor before making major
nutrition changes.
People often overestimate the amount of calories they burn when training.
Avoid taking in more energy than you expend exercising. Also, avoid exercising
on an empty stomach. Every athlete is different, so consider:

How long before working out is best for you to eat.

How much food is the right amount for you.
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If you need to gain or lose weight to improve performance, it must be done
safely. If not, it may do more harm than good. Do not keep your body weight too
low, lose weight too quickly, or prevent weight gain in unhealthy ways. It can have
negative health effects.
A good nutrition can enhance sporting performance. A well-planned,
nutritious diet should meet most of an athlete’s vitamin and mineral needs, and
provide enough protein to promote muscle growth and repair. Foods rich in
unrefined carbohydrates, like wholegrain breads and cereals, should form the
basis of the diet. In addition, Water is a great choice of fluid for athletes to help
performance and prevent dehydration.
When you exercise hard for 90 minutes or more, especially if you're doing
something at high intensity that takes a lot of endurance, you need a diet that can
help you perform at your peak and recover quickly afterward. These five guidelines
will help.
1. Load Up on Carbohydrates
Carbs are an athlete's main fuel. Your body changes them to glucose, a
form of sugar, and stores it in your muscles as glycogen. When you exercise,
your body changes glycogen into energy. If you exercise for under 90 minutes,
you have enough glycogen in your muscles, even for high-intensity activities.
2. Get Enough Protein, But Not Too Much
Protein doesn’t provide a lot of fuel for energy. But you need it to maintain
your muscles. Getting too much protein can put a strain on your kidneys.
Instead of protein supplements, eat high-quality protein, such as lean meats,
fish, poultry, nuts, beans, eggs, or milk.
3. Go Easy on Fat
For long events, such as marathons, your body turns to fat for energy when
carbohydrate sources run low. Most athletes get all the fat they need by
following the basic dietary guideline to eat mostly unsaturated fat from foods
such as nuts, avocados, olives, vegetable oils, and fatty fish like salmon and
tuna. Avoid fatty foods on the day of an event, since they can upset your
stomach.
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4. Drink Fluids Early and Often
Intense exercise, especially in hot weather, can quickly leave you
dehydrated. Dehydration, in turn, can hurt your performance and, in extreme
cases, threaten your life. All high-intensity athletes should drink fluids early and
often, Dubost says. And don't wait until you're thirsty. By the time you feel
parched, you may be seriously dehydrated.
One way to monitor hydration is to keep an eye on the color of your urine.
A pale yellow color means you're getting enough fluid. Bright yellow or dark
urine means you're falling short.
5. Replace Lost Electrolytes
Sweating removes both fluids and electrolytes. Electrolytes help transmit
nerve signals in your body. To replenish them, reach for sports drinks. If you’re
also losing a lot of fluid as you sweat, dilute sports drinks with equal amounts of
water to get the best balance of fluid and electrolytes.
VI. What’s More?
Activity: Got Fruits and Veggies?
Directions: Create a campaign ad for a vegetable
or
.
. fruit of your choice. Your
goal is to convince teenagers to eat the avocado, papaya, mango, apple, or
other products that you are promoting. The campaign should convey benefits of
fruits and vegetables, excitement for the product using a catchy tagline for
example: McDonald’s (Love Ko ‘To). You may use a social media platform like
Instagram, Facebook or TikTok. Submit your performance to your teacher via
messenger or e-mail.
Be guided by the scoring rubric below.
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VII.
What I Have Learned?
Suggest five (5) ways on how to achieve optimum performance of an athlete in
relation to nutrition.
1. __________________________________________________________________________
2. __________________________________________________________________________
3. __________________________________________________________________________
4. __________________________________________________________________________
5. __________________________________________________________________________
VIII.
What I Can Do?
Activity: My Meal Plan!
Directions: Based on the discussion, apply what you have leaned by creating
your week’s meal plan.
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IX. Assessment
ACTIVITY 1: Fact or Fiction
Directions: Read each statement carefully. Write FACT if the statement is true;
FICTION if not.
________1. Active teen boys needs 1000 to 2000 calories.
________2. Fat is NOT an essential nutrient, especially for athletes.
________3. Being skinnier does NOT mean you will perform better.
________4. Sugary drinks and caffeine will make you stay hydrated.
________5. Carbohydrates is NOT a main source of energy.
________6. Water should be consumed in small amounts every 15-20 minutes
during exercise.
________7. Having ENOUGH carbs can cause the body to break down.
________8. Water regulates temperature, blood pressure, nutrient concentration,
and electrolyte levels, transport nutrients around the body, and helps with
recovery.
________9. Bright yellow or dark urine means you're getting enough fluid.
_______10. Dehydration leads to cramping, changes in blood pressure, and weight
loss during exercise.
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Answer Key
1. FICTION
2. FICTION
3. FACT
4. FICTION
5. FICTION
6. FACT
7. FICTION
8. FACT
9. FICTION
10. FACT
Assessment
ACTIVITY: FACT OR FICTION
References
https://familydoctor.org/prevention-and-wellness/food-and-nutrition/
https://www.who.int/health-topics/nutrition
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