1 Jared Abubo Gillian Chan Vannah Cruz Nicole Lim Ram Talabong Carbohydrates: Needed for Athlete’s Feat Fats: Most underrated nutrient of all Proteins: Overrated nutrient at its finest Vitamins: If you want to count from 1 to 3. You've got to have the vitamins from A to Z Minerals: No periodic table can tell you how important you need these Water: A fluid that matters
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1
Jared Abubo Gillian Chan Vannah Cruz Nicole Lim Ram Talabong
Carbohydrates: Needed for Athlete’s Feat
Fats: Most underrated nutrient of all
Proteins: Overrated nutrient at its finest
Vitamins: If you want to count from 1 to 3. You've
got to have the vitamins from A to Z
Minerals: No periodic table can tell you how
important you need these
Water: A fluid that matters
2
Sugar and Spice
Team
Sports Nutrition Special Edition
The Sugar & Spice Magazine
(Sports Nutrition Special Edition) is
published once in a blue moon by
the PE 101 Section D – Group 1
under the supervision of Prof.
Amelia Bonoan. The purpose of
this Magazine is to redefine the
world of food as well as the general
perception of food. Also, it aims to
inform the readers of this magazine
about the diverse functions and
range of intakes of food nutrition.
Articles in this publication may be
reprinted provided due
acknowledgement is given. All
communications should be
addresses to the Editor at Blk 2 Lot
3 and 4 Las Palmas Ville,
Novaliches, Quezon City,
Philippines. Cellphone Numbers:
09332295858 and 09175605280
Taze Jared Abubo Editor-in-Chief and Layout Artist
Ram Talabong Managing Editor and Design
Executive Editor
Gillian Roy Chan Associate Editor
Nicole Lim Graphics and Photographs
Vannah Cruz Section Editor
About the cover
Various foods that yield important
sports nutrition needed by the
body in order to maintain and
sustain life.
Short Description of Writers
“I smile in relation to the value
of Pi” – Taze Jared Abubo
“Living Slowly and Unsurely” –
Ram Talabong
“I forgot.” – Gillian Roy Chan
“Indescribable aesthetically
pleasing being.” – Nicole Lim
“Definitely, for who I am to
you.” – Vannah Cruz
Table of Contents
Carbohydrates
Fats
Proteins
Vitamins
Minerals
Water
Page 3
Page 4
Page 5
Pages 6-7
Pages 8-9
Page 10
3
One gram of carbohy-drates contains 4 calories.
The word "carbohydrate" comes from "carbo-" meaning carbon and “hydrate” which means formed with water.
Carbohydrate breaks down into glucose which goes into your bloodstream.
As the sugar level rises, the body releases – Insulin that is needed to move the sugar from the blood into the cells
Blood sugar is stored as Glycogen, which is the energy source of the body for exercise, in muscles and liver
Written by Vannah Cruz
Carbohydrates are one of the main dietary components and a part of macro nutrition. This category of foods
includes sugars, starches, and fiber.
Function
The primary function of
carbohydrates is to provide
energy for the body, especially
the brain and the nervous
system. An enzyme called
amylase helps break down
carbohydrates into glucose
(blood sugar), which is used for
energy by the body.
Types of Carbohydrates
Carbohydrates are classified as
simple or complex. The
classification depends on the
chemical structure of the food,
and how quickly the sugar is
digested and absorbed. Simple
carbohydrates have one
(single) or two (double) sugars.
Complex carbohydrates have
three or more sugars.
The first type is the simple
carbohydrates / sugars. It is
composed of one or two units
of sugar which can be found in
both natural and refined forms.
Natural sugars are readily
available because they are
found in fruit and vegetables.
Refined sugars are also
abundant found in honey,
jams, breads, and even in
pizza. Also, these types of
carbohydrate are being
absorbed and converted to
energy very quickly and
provide a rapid source of
energy.
The second one is the complex
carbohydrates / sugars which
has more than two units of
sugars linked together. These
are the starchy foods that also
come in natural and refined
forms. Natural forms include
beans, rice, nuts, root
vegetables, and wholegrain
products. Refined foods are
enriched white flour products,
sugary cereals, and desserts. It
takes a bit longer to be
digested and absorbed into
the body.
Food Sources
Noodles, rice, pasta, pizza,
bread, breakfast cereal, cake
or muffin, lentils, potatoes,
baked beans, corn, hot chips,
sandwich, scones, bread
roll/hotdog/hamburger, fresh
fruits, tinned fruits, dried fruits,
orange juice, plain / sweet /
savory biscuits and milk/dairy.
Recommendation
Most people should get
between 40% and 60% of total
calories from carbohydrates,
preferably from complex
carbohydrates (starches) and
natural sugars. Complex
carbohydrates provide
calories, vitamins, minerals, and
fiber.
Foods that are high in
processed, refined simple
sugars provide calories, but
very little nutrition. It is wise to
limit these sugars.
References
Farrell JJ. Digestion and absorption of
nutrients and vitamins. In: Feldman M,
Friedman LS, Brandt LJ, eds.
Sleisenger&Fordtran’s Gastrointestinal
and Liver Disease. 9th ed. Philadelphia,
Pa: Saunders Elsevier; 2010:chap 100.
Dietary Guidelines for Americans 2010.
7th ed. Rockville, MD: United States
Department of Health and Human
Services and United States Department
of Agriculture; 2010.
Carbohydrates The most important source of energy for athletes.
Nutrition labels on food packaging [with a total fat per 100g] can help you to reduce the amount of fat you eat: High-fat foods: More than 17.5g Low-fat foods: Less than 3g
Fats
Written by Nicole Lim
A fat is a type of nutrient that gives energy and helps body to absorb vitamins and it has a major role in
cholesterol levels.
Function
Fats provide a source of
concentrated energy as well
as the fat-soluble vitamins A, D,
E and K. Fat transports these
vital nutrients around the body.
We also need fat for hormone
metabolism, healthy skin and
hair, tissue repair, protecting
the internal organs and to
prevent excessive loss of body
heat.
Fat is essential to your health
because it supports a number
of your body's functions. Some
vitamins, like what was stated
above, for instance, must have
fat to dissolve and nourish your
body. There are two main
types of fat: unsaturated and
saturated.
Unsaturated Fat
Unsaturated fats are generally
liquid at room temperature.
They come from vegetable
sources and are also found in
oily fish and in soft margarines
labeled 'high in polyunsa-
turates'. Unsaturated fats
contain essential fatty acids
that cannot be manufactured
by the body. This means you
need to get them from
food.Good sources of
unsaturated fats include
avocados, unsalted nuts
(cashew, brazil, pecan, walnut)
and seeds (pumpkin, sunflower,
sesame).
Omega-3 and omega-6
essential fatty acids play an
important role in the functions
of the body that promote
health and wellbeing. In
particular, studies have shown
that omega-3 fatty acids
protect against heart disease.
Oily fish is the best source of
omega-3 such as salmon, tuna,
trout, sardines, mackerel,
pilchards, and herring.
Saturated Fats
Excessive amounts of fat are
found in saturated animal fats
and trans-fatty acids. These
types of fat raise cholesterol
levels and increase your risk of
many chronic diseases, such as
heart disease, stroke and
certain cancers.
Saturated fats are solid at room
temperature and are found
mainly in the animal and dairy
products such as meat, butter,
cream, cheese, eggs, lard, full
fat milk, suet and dripping, and
full fat yoghurt.
Trans Fat
This is a type of fat that occurs
naturally in some foods,
especially foods from animals.
But most Trans-fats are made
during food processing through
partial hydrogenation of
unsaturated fats. This process
creates fats that are easier to
cook with and less likely to spoil
than are naturally occurring
oils.
These Trans-fats are called
industrial or synthetic trans-fats.
Research studies show that
synthetic trans-fat can increase
unhealthy LDL cholesterol and
lower healthy high-density
lipoprotein (HDL) cholesterol.
This can increase your risk of
cardiovascular disease.
Recommendations
Fats are useful in our diet but it
should be limited to a certain
amount as such, take what
needs to be taken and
exercise caution when eating
fatty foods.
References
Fat: the facts - Live Well - NHS Choices.
(2013, June 19). NHS Choices - Your
health, your choices. Retrieved August
24, 2013, from http://www.nhs.uk/
Livewell/Goodfood/Pages/Fats.aspx
Fats A natural oily or greasy substance occurring in animal bodies, esp.
when deposited as a layer under the skin or around certain organs.