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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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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

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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.

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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.

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Written by Gillian Roy Chan

Proteins are the building blocks of life. The body needs protein to repair and maintain itself. The basic structure

of protein is a chain of amino acids.

Proteins are part of every cell,

tissue, and organ in our bodies.

These body proteins are

constantly being broken down

and replaced. The protein in

the foods we eat is digested

into amino acids that are later

used to replace these proteins

in our bodies.

Function

Every cell in the human body

contains protein. It is a major

part of the skin, muscles,

organs, and glands. Protein is

also found in all enzymes

present in our bodily fluids

You need protein in your diet

to help your body repair cells

and make new ones. Protein is

also important for growth and

development during child-

hood, adolescence, and

pregnancy.

Types of Amino Acids

Proteins are made up of amino

acids. Think of amino acids as

the building blocks. There are

20 different amino acids that

join together to make all types

of protein. Some of these

amino acids can't be made by

our bodies, so these are known

as essential amino acids. It's

essential that our diet provide

these.

Essential Amino Acids

Can only be found in other

kinds of meats, it cannot be

produced by the body. This is

where most protein

deficiencies stem from. This

includes: Histidine, Isoleucine,

Leucine, Lysine, Methionine,

Phenylalanine, Threonine,

Tryptophan, and Valine

Non-Essential Amino Acids

As the name states, it is non-

essential. It does not need to

be consumed by the body,

since the body can make

these. These includes: Alanine,

Arginine, Aspartic Acid,

Cysteine, Glutamic Acid,

Glutamine, Glycine, Proline,

Serine, Tyrosine, Asparagine,

and Selenocine

Food Sources

When proteins are digested,

amino acids are left. The

human body needs a number

of amino acids to break down

food. Amino acids need to be

eaten in large enough

amounts for optimal health.

Amino acids are found in two

separate sources. The first one

is animal sources such as

meats, milk, fish, and eggs.

While the second one is the

plant sources such as soy,

beans, legumes, nut butters,

and some grains (such as

wheat germ). You do not need

to eat animal products to get

all the protein you need in your

diet

Recommendations

A nutritionally balanced diet

provides enough protein.

Healthy people rarely need

protein supplements. Vegeta-

rians are able to get enough

essential amino by eating a

variety of plant proteins.

The amount of recommended

daily protein depends upon

your age and health. Two to

three servings of protein-rich

food will meet the daily needs

of most adults.

References

Nutrition for Everyone: Basics: Protein |

DNPAO | CDC. (n.d.). Centers for

Disease Control and Prevention.

Retrieved August 24, 2013, from

http://www.cdc.gov/nutrition/everyon

e/basics/protein.html

Protein in diet: MedlinePlus Medical

Encyclopedia. (n.d.). National Library

of Medicine - National Institutes of

Health. Retrieved August 24, 2013, from

http://www.nlm.nih.gov/medlineplus/e

ncy/article/002467.htm

Protein Any of a class of nitrogenous organic compounds that consist of

large molecules composed of one or more long chains of amino

acids and is an essential part of all living organisms.

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Written by Ram Talabong

Vitamins are organic compounds which are needed in small quantities to sustain life.

We get vitamins from food,

because the human body

either does not produce

enough of them, or none at all.

An organic compound

contains carbon. When an

organism (living thing) cannot

produce enough of an organic

chemical compound that it

needs in tiny amounts, and has

to get it from food, it is called a

vitamin.

Lack of intake of any vitamin

may result to a myriad of

health deficiencies and

diseases. There are currently 13

recognized vitamins which are

divided in to groups: Fat-

Soluble and Water-Soluble

Vitamins

Types of Vitamins

Fat-soluble vitamins are stored

in the fat tissues of our bodies,

as well as the liver. Fat-soluble

vitamins are easier to store

than water-soluble ones, and

can stay in the body as

reserves for days, some of them

for months. Water-soluble

vitamins do not get stored in

the body for long - they soon

get expelled through urine.

Water-soluble vitamins need to

be replaced more often than

fat-soluble ones. Vitamins A, D,

E and K are fat-soluble while,

Vitamins C and all the B

vitamins are water-soluble.

Vitamin A is an antioxidant.

Antioxidants are substances that

may protect your cells against

the effects of free radicals. Free

radicals are molecules produced

when your body breaks down

food, or by environmental

exposures like tobacco smoke

and radiation. Vitamin A also

plays a role in our Vision, Bone

growth, Reproduction, Cell

functions, and Immune system

Vitamin A can come from plant

or animal sources. Plant sources

include colorful fruits and

vegetables. Animal sources

include liver and whole milk.

Vitamin A is also added to foods

like cereals.

Vitamins An organic compound required by an organism as a vital nutrient in

limited amounts.

Vitamin A

The B vitamins includes B1

(thiamine), B2 (riboflavin), B3

(niacin), B5 (pantothenic acid),

B6, B7 (biotin), and B12. These

vitamins help the process your

body uses to get or make energy

from the food you eat. They also

help form red blood cells. You

can get B vitamins from proteins

such as fish, poultry, meat, eggs,

and dairy products. Leafy green

vegetables, beans, and peas also

have B vitamins. Many cereals

and some breads have added B

vitamins.

Vitamin B’s

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References:

What Are Vitamins? What Vitamins Do I

Need?. (n.d.). Medical News Today:

Health News. Retrieved August 24,

2013, from http://www.medicalne

wstoday.com/articles/195878.php

Vitamins and minerals - NHS Choices.

(n.d.). NHS Choices - Your health, your

choices. Retrieved August 24, 2013,

from http://www.nhs.uk/Conditions/

vitamins-minerals/Pages/vitamins-

minerals.aspx

Vitamin C is an antioxidant.

Antioxidants are substances that

may protect your cells against

the effects of free radicals. Free

radicals are molecules produced

when your body breaks down

food, or by environmental

exposures like tobacco smoke

and radiation. Vitamin C is

important for your skin, bones,

and connective tissue. It

promotes healing and helps the

body absorb iron.

Vitamin C comes from fruits and

vegetables. Good sources

include citrus, red and green

peppers, tomatoes, broccoli, and

greens. Some juices and cereals

have added vitamin C.

Vitamin C

Vitamin D helps your body absorb

calcium, which your bones need

to grow. A lack of vitamin D can

lead to bone diseases such

as osteoporosis or rickets. Vitamin

D also has a role in your nerve,

muscle, and immune systems.

You can get vitamin D in three

ways: through your skin, from your

diet, and from supplements. Your

body forms Vitamin D naturally

after exposure to sunlight.

However, too much sun exposure

can lead to skin aging and skin

cancer. So many people try to

get their vitamin D from other

sources.

Vitamin D

Vitamin E is an antioxidant.

Antioxidants are substances that

may protect your cells against

the effects of free radicals. Free

radicals are molecules produced

when your body breaks down

food, or by environmental

exposures like tobacco smoke

and radiation. Vitamin E also

plays a role in your immune

system and metabolic processes.

Good sources of vitamin E are

vegetable oils, margarine, nuts,

seeds, and leafy greens. Vitamin

E is also added to foods like

cereals. Most people get enough

vitamin E from the foods they eat.

Vitamin E supplements may be

harmful for people who take

blood thinners and other

medicines.

Vitamin E Vitamin K helps your body by

making proteins for healthy bones

and tissues. It also makes proteins

for blood clotting. If you don't

have enough vitamin K, you

may bleed too much.

Newborns have very little vitamin

K. They usually get a shot of

vitamin K soon after they are

born.

Vitamin K

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Written by Taze Jared Abubo

These are the chemical elements required by living organisms, other than the four elements carbon,

hydrogen, nitrogen, and oxygen present in common organic molecules

Minerals are important for your

body to stay healthy. Your

body uses minerals for many

different jobs, including

building bones, making

hormones and regulating your

heartbeat.

There are two kinds of minerals:

macrominerals or the quantity

minerals and trace minerals.

Macrominerals are minerals

your body needs in larger

amounts. They include cal-

cium, phosphorus, magne-

sium, sodium, potassium, chlo-

ride and sulfur. Your body

needs just small amounts of

trace minerals. These include

iron, zinc, iodine, manganese,

copper, cobalt, fluoride and

selenium.

The best way to get the

minerals your body needs is by

eating a wide variety of foods.

In some cases, your doctor

may recommend a mineral

supplement.

Here is a list of Essential Minerals needed by the body:

Calcium

Description: Quantity

RDA/AI: 1300 mg

Function: Important for growth,

maintenance and repair of bone tissue,

maintenance of blood calcium levels,

regulation of muscle contraction, nerve

conduction, and normal blood clotting.

Dietary Sources: Dairy products, eggs,

canned fish with bones (Salmon,

Sardines), green leafy vegetables, nuts,

seeds, tofu, and oregano

Insufficiency: Hypocalcaemia; Menstrual

Dysfunction

Excess: Hypercalcaemia

Minerals These are the chemical elements required by living organisms, other

than the four elements carbon, hydrogen, nitrogen, and oxygen

present in common organic molecules.

Potassium

Description: Quantity

RDA/AI: 4700 mg

Function: A systematic electrolyte and is

essential in co-regulating ATP with sodium

Dietary Sources: Legumes, potato skin,

tomatoes, bananas, papayas, lentils, dry

beans, whole grains, avocadoes,

soybeans, spinach, and sweet potato.

Insufficiency: Hypokalemia

Excess: Hyperkalemia

Phosphorus

Description: Quantity

RDA/AI: 1250 mg

Function: A component of bones, cells, in

energy processing and many other

functions.

Dietary Sources: Red meat, dairy foods,

fish, poultry, bread, rice, and oats

Insufficiency: Hypophosphatemia

Excess: Hyperphosphatemia

Sulfur

Description: Quantity

RDA/AI: None

Function: Used to detoxify the body,

assist the immune system and fight the

effects of aging, as well as age related

illnesses such as arthritis

Dietary Sources: Beans, nuts, seeds, dairy,

fish and meat

Insufficiency: Sulfur Deficiency

Excess: Triggers Alzheimer’s disease

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References

Minerals: MedlinePlus. (n.d.). National

Library of Medicine - National Institutes

of Health. Retrieved August 24, 2013,

from http://www.nlm.nih.gov

/medlineplus/minerals.html

Vitamins and Minerals: Good Food

Sources. (n.d.). WebMD - Better

information. Better health.. Retrieved

August 24, 2013, from http://www.

webmd.com/food-recipes/guide/

vitamins-and-minerals-good-food-

sources

Iron

Description: Trace

RDA/AI: 18 mg

Function: Required for many proteins and

enzymes, notably hemoglobin to prevent

anemia

Dietary Sources: Red meat, fish, grains,

dry beans, eggs, spinach, parsley, lentils,

tofu, leafy green vegetables, and shrimp

Insufficiency: Anemia

Excess: Iron Overload Disorder

Zinc

Description: Trace

RDA/AI: 11 mg for men,

8 mg for women

Function: Plays a role in growth, building

and repair of muscle tissue, energy

production, and immune status

Dietary Sources: Calf liver, eggs, dry

beans, mushrooms, spinach, asparagus,

scallops, red meat, green peas, and oats

Insufficiency: Zinc deficiency

Excess: Zinc toxicity

Magnesium

Description: Quantity

RDA/AI: 420 mg for men,

320 mg for women

Function: Plays a variety of roles in

cellular metabolism (glycolysis, fat, and

protein metabolism) and regulates

membrane stability and neuromuscular,

cardiovascular, immune, and hormonal

functions.

Dietary Sources: Raw nuts, soy beans,

cocoa mass, spinach, chard, sea

vegetables, tomatoes, halibut, beans,

ginger, cloves

Insufficiency: Hypomagnesemia

(Magnesium Deficiency)

Excess: Hypermagnesemia

Sodium

Description: Quantity

RDA/AI: 1500 mg

Function: A systematic electrolyte and is

essential in co-regulating ATP with

potassium

Dietary Sources: Table Salt, Sea

Vegetables, Milk, and Spinach

Insufficiency: Hyponatremia

Excess: Hypernatremia

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Written by Taze Jared Abubo

Water makes up more than two-thirds of the weight of the human body.

Without water, humans would

die in a few days. All the cells

and organs need water to

function. Water serves as a

lubricant. It makes up saliva

and the fluids surrounding the

joints. Water regulates the

body temperature through

perspiration. It also helps

prevent and relieve consti-

pation by moving food through

the intestines.

Importance of Water

Water maintains the health

and integrity of every cell in the

body. It also keeps the

bloodstream liquid enough to

flow through blood vessels

Water also helps to eliminate

the by-products of the body’s

metabolism, excess electrolytes

(for example, sodium and

potassium), and urea, which is

a waste product formed

through the processing of

dietary protein. It also regulates

body temperature through

sweating.

Furthermore, it moistens

mucous membranes such as

those of the lungs and mouth

and it also lubricates and

cushions joints. Water aids

digestion and prevent

constipation. It also moisturize

the skin to maintain its texture

and appearance.

Recommendation

Although there is no research

to identify the exact amount of

water you should drink, experts

usually recommend drinking six

to eight 8-ounce glasses of

water daily.

Inadequacy

Not drinking enough water can

increase the risk of kidney

stones and, in women, urinary

tract infections. There is also

limited evidence to suggest an

increased risk for some

cancers, including bladder

cancer and colon cancer. It

can also lower your physical

and mental performance, and

salivary gland function, and

lead to dehydration.

Excessively Use of Water

Drinking too much water can

also damage the body and

cause hyponatraemia (water

intoxication). Hyponatraemia is

rare in the general population.

Hyponatraemia occurs when

sodium in the blood drops to a

dangerously low level. Sodium

is needed in muscle

contraction and for sending

nerve impulses.

If large amounts of plain water

are consumed in a short period

of time, the kidneys cannot

excrete enough fluid.

Hyponatraemia can lead to

headaches, blurred vision,

cramps (and eventually

convulsions), swelling of the

brain, coma and possibly

death.

Water and Sports Performance

Fluid needs of athletes during

training and competition vary

greatly depending on many

factors. As a general

suggestion, athletes are

advised to drink 500 ml of

water two hours before an

event and 300 to 500 ml every

30 minutes during the event

(depending on individual thirst,

surrounding temperature and

exercise intensity).

For smaller athletes exercising

in mild conditions, less fluid may

be needed. Well-trained

athletes competing at high

intensities in warm conditions

may prefer more fluid. A

maximum of 1,500 ml of fluid

per hour is advised to avoid

hyponatraemia.

References:

Water in Diet Nutrition - Nutrition,

Function, Side Effects - NY Times Health

Information . (n.d.). Health News - The

New York Times. Retrieved August 24,

2013, from http://health.nytimes.com

/health/guides/nutrition/water-in-

diet/overview.html

Water The universal solvent and a vital nutrient for the human body to

function.

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