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1. Which nutrient is needed to build parts of your body like skin and muscles
a. Carbohydrates c. Fat
b. Protein d. Vitamins
2. Which vitamin is created when your skin is exposed to ultraviolet light?
a. Vitamin A b. Vitamin B c. Vitamin C d. Vitamin D
3. Which nutrient is the best source of energy?
a. Carbohydrate b. Protein c. Fat d. Vitamins
4. Which nutrient needs to be consumed most frequently?
a. Protein b. Vitamin c. Water d. Mineral
5. Which of the following foods is considered as a good source of carbohydrates?
a. Vegetables c. Fruits
b. Meat d. Bread
6. Fruits and vegetables are generally considered to be a good source of:
a. Vitamins b. Carbohydrates c. Protein d. Fats
7. Meats are generally considered as a good source of:
a. Vitamins b. Carbohydrates c. Protein d. Fats
8. Vitamins and minerals:
a. help bodily functions work correctly
b. are the primary building material for muscle
c. provide energy
d. Both b and c
9. Fats…
a. should never be eaten because all fats are bad for human health.
b. should be eaten in small quantities because the body needs a small amount of fats.
c. should be eaten frequently because they are a good source of energy.
d. None of the above
1 Which of the following is a micronutrient?
0
a. Fat b. Protein c. Potassium d. Carbohydrates
11. Which the following is not a benefit of eating before exercise?
a. Increased muscle performance.
b. Increased strength and lean body mass
c. Increase muscle- protein synthesis (growth).
d. A better anabolic response, or muscle growth.
12. Which of the following is not a macronutrient needed to be taken in before and after exercise?
a. Fibre c. Protein
b. Carbohydrates d. Fats
13. Which food should be eaten to repair and build your muscles after exercise?
a. Carbohydrates-rich food c. Less fatty food
b. Protein-rich food d. Fibre-rich food
14. Which of the following macronutrient should be taken before exercising for energy?
a. Fibre b. Carbohydrates c. Protein d. Fats

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15. Which of the following is the source of fuel for longer and moderate-to-low intensity exercise
a. Carbohydrates c. Fat
b. Protein d. All of the above
16. Which of the following is a macronutrient that should be taken in if you want to perform endurance
exercise?
a. Carbohydrates c. Fat
b. Protein d. All of the above
17. What is the most important thing to consume before, during, and after an exercise?
a. Protein b. Carbohydrates c. Fat d. Water

18. At what point should you not eat before an exercise?

a. Immediately before your exercise
b. 1 hour before your workout
c. 2 hours before your workout
d. 3 hours before your workout
19. What is the food combination most recommended for you to eat before an exercise?
a. A lot of protein
b. Healthy carbohydrates with a little protein and fibre
c. Sugar and salts for electrolytes
d. Fats

2 What should you eat after exercise, in addition to drinking liquids?

0
a. Protein and some healthy carbohydrates
b. Expensive muscle-building protein shakes
c. Anything you want.
d. Chocolates

It is not necessarily bad for you to skip meals and replace them with snacks, as long as the snacks you eat
provide sufficient nutrients to replace those of a complete meal. Many people particularly those who do not
have lots of physical activity, snacks throughout the day to maintain their energy levels.
Skipping meals on a regular basis, particularly breakfast, disturbs the body’s metabolism and can
affect the way that you feel in a variety of different ways. It can also make it more difficult for you if you are
trying to lose weight. Try to establish a regular eating pattern with no longer than 3 to 4 hours between meal
s and snacks.

Aim to eat at least 5 portions of fruits and vegetables every day:

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- Fresh, frozen, canned and dried fruits or vegetables and fruit or vegetable juices, all count.
- A portion is about 80 grams.
- Enjoy fruits and vegetables with meals and/or snacks.
- Watch out for sugar or syrup in some canned fruits and vegetables, and for some salt in some canned vegetables.
- Fruits juice counts as only one portion a day, however much you drink.
- Beans and pulses count as only one portion a day however much you eat.
- Try to include lots of different varieties of fruits and vegetables.
- Try to avoid adding fat or rich sauces to vegetables.
Eating at least 5 portions of fruits and vegetables a day can help reduce the risk of coronary heart disease. They provide a variety
of different vitamins and minerals, as well as being a good source of fiber.
- Starchy foods contain carbohydrates mainly in the form of starch, which provides energy. They also contain some protein,
vitamins and fiber.
- Fiber helps the digestive system function properly, preventing bowel disorders such as constipation.
- Try to avoid frying foods in this food group (e.g. chips), or adding too much fat (e.g. spreading butter on bread), or adding
rich sauces or dressings (e.g. cheese sauce on pasta)

Foods high in added sugar include soft drinks, sweets, jams, cakes, biscuits, pastries and ice cream. If you eat foods and
drinks containing sugar, eat them mainly at mealtimes rather than in between meals, to reduce the risk of tooth decay.
Reducing the amount of salt in your diet can help keep your blood pressure down, especially if this is part of a healthy diet
that includes plenty fruits and vegetables. Reducing your blood pressure reduces your risk of having a heart attack or stroke.

Consuming a healthy diet throughout the life course helps to prevent malnutrition in all its forms as well as a range of non-
communicable diseases and conditions. However, increase production of processed foods, rapid urbanization and changing lifestyles
have led to a shift of dietary patterns. People are now consuming more foods high in energy fats, free sugars and salt/sodium, and
many people do not eat enough fruits, vegetables and other dietary fiber 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

principle of what contributes a healthy diet remains the same.

Nutrition for Young Adults

With the onset of adulthood, good nutrition can help young adults like you enjoy an active lifestyle. For most people this is the time
when your bodies are in the best condition. The body an adult does not need to devote its energy and resources to support the rapid
growth and development that characterizes youth. However, the choices made during those formative years can have lasting impact.
Eating habits and preferences developed during childhood and adolescence influence health and fitness into adulthood. Some adults
have gotten a healthy start and have established a sound diet and regular activity program, which helps the remain in good condition
from young adulthood into the later year. Other carries childhood obesity into adulthood, which adversely affects their health.
However, it is not too late to change course and develop healthier habits and lifestyle choices. Therefore, adults just monitor their
dietary decisions and make sure their caloric intake provides the energy that they require without going into excess.
Below are the nutrient needed by a young adult like you
Calories – A calorie is a unit of energy that you need for your daily activities. The amount of calories that a person needs in a day
depends on the person’s activity level and metabolic rate. There is a conventional wisdom that men should not eat fewer than 1,900
calories and women 1,200 calories to ensure that they are getting a balance of major nutrient and micronutrients.
The National Institute of Health (NIH) provides general guidelines of calorie requirements for various ages and activity level. A
middle-age moderately active female should consume 2,000 calories per day. A middle-age active male should consume 2,400 to 2,600
calories per day.

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Macronutrients
Macronutrients are the elements in food that you need to grow and function normally. Macronutrients are obtained through
the diet as the body can’t produce them on its own. Your body needs these nutrients in large amounts in order to function properly as
macro means large. In addition, all of these nutrients provide your body with energy measured in the form of calories or kilocalories.
There are three types of macronutrients: carbohydrates, proteins and fats.
• Carbohydrates contain 4 kilocalories per gram
• Proteins contain 4 kilocalories per gram
• Fats contain 9 kilocalories per gram
Along with energy, all of these macronutrients have specific roles in your body that allows you to function properly.
CARBOHYDRATES
All carbohydrates are eventually broken down into glucose, which is the main energy source for your body. In fact, specific
organs, such as your brain, need glucose in order to function properly. Your body can make glucose out of necessity from proteins
using gluconeogenesis. Beyond being your main energy source, there are carbohydrates that help synthesize specific amino acids
(protein building blocks) and allow for consistent bowel movements. Fiber is a type of carbohydrate that cannot be broken down by
your GI tract. Therefore, this nutrient does not give you energy, but it does help rid your body of waste and keeps your intestinal tract
healthy. Carbohydrates are not all created equally. Some are considered simple carbohydrates and others are complex.

• Simple carbohydrates are easy for your body to breakdown for energy or glucose. They have 1-2
sugar molecules and are found in items that are usually sweet such as honey, table sugar, syrup, agave
nectar, molasses, milk/yogurt, and fruit. Fruit does contain a natural sugar called fructose, however, fruit
also has vitamins and minerals (these are your micronutrients: nutrients needed in small amounts),
phytochemicals (not a needed nutrient, but can have positive effects on health), and fiber. Fiber is not
digested and therefore, increases the amount of time needed to break down the food item. However,
simple carbohydrates is also considered as bad carbohydrates by the dieticians because it is low in fibre,
high in kilojoules, high in saturated fats, low in nutrient, full of refined sugars and high in refined grains. Too much
consumption would cause weight gain or obesity and could also result to some non-communicable disease such as heart
disease. Therefore, these carbohydrates should be consumed in moderation.

• Complex carbohydrates take more time for your body to breakdown. They are long strands of sugar molecules strung
together and typically have a savory taste. They are found in foods such as starches and grains: rice, pasta, bread, and
starchy vegetables (potatoes, peas, corn). Other plant based foods such as non-starchy vegetables (beans, nuts, and seeds)
contain carbohydrates, but in lower amounts. Complex carbs normally contain fiber unless they have been processed, where
the grain has been stripped of its bran (outer coating), which gives us white bread, white pasta, white rice, etc. These types of
carbs become easier for your body to digest. Even though they are not sweet they will release glucose quickly just like a
sweet simple carbohydrate.
PROTEIN
Protein allows your body to grow, build and repair tissues, and protect lean body mass (your muscle mass). Protein is
composed of amino acids. Amino acids are the building blocks of protein. There are 2 types of amino acids: non-essential and
essential. Non-essential amino acids are not required to be consumed through the diet as your body can actually make these. Essential
amino acids are required through your diet. Essential amino acids can either be used on their own or
in some cases they are transformed into a non-essential amino acid. Protein rich foods include meat,
poultry, fish, egg, milk, cheese, or other types of animal by-product foods. These protein sources
contain all of your essential amino acids. This does not mean you have to eat animal foods to be
healthy. You can get the proper amino acids from eating a variety of plant protein sources such as
beans, lentils, nuts, seeds, and soy as well as lower amounts in grains, vegetables, and fruits.

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FATS
Fat allows you to store energy, cushion organs, make certain hormones, absorb fat soluble vitamins, and helps with cell
membrane integrity. There are three types of fat: transfat, saturated fat, and unsaturated fat.

• Trans fat should be cut out of the diet. Most trans fat comes from hydrogenating or
adding hydrogen molecules to unsaturated fats. This produces a hydrogenated oil.
These can be found in margarine, shortening, baked goods, doughs, and fried foods. If
you see trans fat on the label it should be avoided.

• Saturated fat does not have any bends, caused by double bonds, in the molecule
because it is saturated in hydrogen molecules.
In large amounts, saturated fat is known to
increase cholesterol levels and can increase
your risk for heart disease. Decreasing the
amount of saturated fat in your diet can be
beneficial. Saturated fat is found mostly in animal sources with high fat contents
such as fatty beef, lamb, pork, poultry with skin, lard, cream, butter, full fat cheese,
and dairy. The American Heart Association recommends 5-6% of your daily kcals
come from saturated fat; meaning if your kcal needs are 2,000 per day, only 120 kcals
should come from saturated fat. 120 kcals/9 kcals/g = ~13 grams of saturated fat per
day. It is recommended that you decrease saturated fat intake and lean towards more
healthy fats, known as unsaturated fats.

• Unsaturated fat has at least one double bond causing bends in the molecule. These are harder to stack and, therefore, are
usually found in a liquid state at room temperature. The number of double bonds allows for the naming of unsaturated fats.
Mono unsaturated fats have one double bond while Poly unsaturated fats have multiple or many. Unsaturated fats are known
as the healthy fat as they can decrease your risk for heart disease.
These healthy fats originate from plant sources such as avocados, nuts
and nut butters, seeds, olives, and oils (olive, canola, safflower etc.).
They can also be found in animal sources such as fatty fish
including salmon, mackerel, sardines, tuna, and herring.

Fat gets a bad reputation because it is the highest in kcals and certain types of fat
are not good for us, but if you can focus on the type of fat and amount of fat, it is
instrumental to a healthy diet.
Micronutrients
Micronutrients are one of the major groups of nutrients your body needs. They include vitamins and minerals. Vitamins are
necessary for energy production, immune function, blood clotting and other functions. Meanwhile, minerals play an important role in
growth, bone health, fluid balance and several other processes.
Vitamins and minerals can be divided into four categories: water-soluble vitamins, fat-soluble vitamins, macrominerals and
trace minerals.
Regardless of type, vitamins and minerals are absorbed in similar ways in your body and interact in many processes.

Water-Soluble Vitamins
Most vitamins dissolve in water and are therefore known as water-soluble. They’re not easily stored in your body and get flushed out with urine
when consumed in excess. While each water-soluble vitamin has a unique role, their functions are related.

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The water-soluble vitamins — with some of their functions — are:

The water-soluble vitamins Function Sources

Vitamin B1 (thiamine) Helps convert nutrients into energy. Whole grains, meat, fish

Necessary for energy production, cell

Vitamin B2 (riboflavin) Organ meats, eggs, milk
function and fat metabolism.

Vitamin B3 (niacin) Drives the production of energy from food. Meat, salmon, leafy greens, beans

Vitamin B5 (pantothenic
Necessary for fatty acid synthesis. Organ meats, mushrooms, tuna, avocado
acid)

Helps your body release sugar from stored

Vitamin B6 (pyridoxine) carbohydrates for energy and create red Fish, milk, carrots, potatoes
blood cells.

Plays a role in the metabolism of fatty

Vitamin B7 (biotin) Eggs, almonds, spinach, sweet potatoes
acids, amino acids and glucose.

Vitamin B9 (folate) Important for proper cell division. Beef, liver, black-eyed peas, spinach, asparagus

Necessary for red blood cell formation and

Vitamin B12 (cobalamin) Clams, fish, meat
proper nervous system and brain function.

Required for the creation of

Vitamin C (ascorbic acid) neurotransmitters and collagen, the main Citrus fruits, bell peppers, Brussels sprouts
protein in your skin.

Fat-Soluble Vitamins
Fat-soluble vitamins do not dissolve in water. They’re best absorbed when consumed alongside a source of fat. After
consumption, fat-soluble vitamins are stored in your liver and fatty tissues for future use.
The names and functions of fat-soluble vitamins are:

The fat-soluble vitamins Function Sources

Retinol (liver, dairy, fish), carotenoids

Vitamin A Necessary for proper vision and organ function.
(sweet potatoes, carrots, spinach)

Promotes proper immune function and assists in

Vitamin D Sunlight, fish oil, milk
calcium absorption and bone growth

Assists immune function and acts as an antioxidant

Vitamin E Sunflower seeds, wheat germ, almonds
that protects cells from damage

Required for blood clotting and proper bone

Vitamin K Leafy greens, soybeans, pumpkin
development

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Macrominerals
Macrominerals are needed in larger amounts than trace minerals in order to perform their specific roles in your body.
The macrominerals and some of their functions are:

Macrominerals Function Sources

Necessary for proper structure and function of bones

Calcium and teeth. Assists in muscle function and blood Milk products, leafy greens, broccoli
vessel contraction
Phosphorus Part of bone and cell membrane structure Salmon, yogurt, turkey
Assists with over 300 enzyme reactions, including
Magnesium Almonds, cashews, black beans
regulation of blood pressure
Electrolyte that aids fluid balance and maintenance of
Sodium Salt, processed foods, canned soup
blood pressure
Often found in combination with sodium. Helps
Chloride maintain fluid balance and is used to make digestive Seaweed, salt, celery
juice
Electrolyte that maintains fluid status in cells and
Potassium Lentils, acorn squash, bananas
helps with nerve transmission and muscle function
Part of every living tissue and contained in the amino Garlic, onions, Brussels sprouts, eggs,
Sulfur
acids methionine and cysteine mineral water

Trace Minerals
Trace minerals are needed in smaller amounts than macrominerals but still enable important functions in your body.
The trace minerals and some of their functions are:

Trace minerals Function Sources

Helps provide oxygen to muscles and assists in the creation of

Iron Oysters, white beans, spinach
certain hormones

Assists in carbohydrate, amino acid and cholesterol

Manganese Pineapple, pecans, peanuts
metabolism

Required for connective tissue formation, as well as normal

Copper Liver, crabs, cashews
brain and nervous system function

Necessary for normal growth, immune function and wound

Zinc Oysters, crab, chickpeas
healing

Iodine Assists in thyroid regulation Seaweed, seafood, yogurt

Water is a nutrient that should be frequently taken. You can go for weeks without food, but you can’t last more than a few
days without water. Water is absolutely crucial for every system in your body. It’s also the main thing you are made of. About 62% of
your body weight is water.

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Water improves your brain function and mood. It acts a shock absorber and a lubricant in the body. It also helps flush toxins,
carry nutrient to cells, hydrate the body, and prevent constipation.

Test I. True or False

Direction: Read the statements below. Write TRUE if the statement is correct and FALSE if the statement is incorrect.
1. Protein should be consumed as the highest percentage of your diet.
2. Water-soluble vitamins are stored in the body, so they do not need to be replaced daily.
3. Low potassium levels in the blood can lead to muscle cramps.
4. Fats, oil and sweets should be consumed sparingly.
5. In order to optimize recovery after strenuous activity or day-long sporting events, it is best to eat foods rich in
carbohydrates.
6. The Nutrition facts panel provides a helpful thumbnail analysis of a food’s calories and nutrient content for one serving of
that food.
7. Good nutrition comes from selecting an eating plan that has variety, in moderation, and balance.
8. Because your body uses energy while you are sleeping, you need to replenish your energy supply by eating breakfast.

9. Fats are macronutrients that helps build, maintain, and repair body tissues.

10. Macronutrients like vitamins and minerals are needed by our body system in tiny amounts.
11. Saturated fats are known as the healthy fat as they can decrease your risk for heart disease.

12. Non-essential amino acid is one of the two types of amino acid which is not required to be consumed in diet because
human body can make this

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13. Complex carbohydrate is known as a good carbohydrate because it is high in nutrients, low in saturated fats, and free
from refine sugars and grains.
14. Trace minerals should be consumed in larger amounts compared to macro-minerals to be able to functions its role well.
15.Trans fat should be removed from our diet because it has hydrogenated oil which has bad effects for our health.

Test II. Analogy

Direction: Select the lettered pair that best expresses a similar relationship similar to that expressed in the original pair. Write your
answer on the blank provided before the number.
1. Vitamin B1: Thiamine; : Biotin
2. : Pyridoxine; Vitamin B9 : Folate
3. Vitamin B3 : ; Vitamin B2: Riboflavin
4. Vitamin E: Fat-soluble vitamin; Vitamin C:
5. Complex carbohydrates: high in saturated fat; : high in fibre
6. 4 kilocalories per gram: ; 9 kilocalories per gram: fats
7. calcium: macromineral; Iron:
8. : smaller amounts; Macrominerals: larger amounts
9. Proper bone development: Vitamin K; Proper vision and organ function: 10. :
energy production and immune function; Minerals: Growth and bone health

Rubrics for the diet program

CRITERIA EXCELLENT (4) GOOD (3) FAIR (2) NEEDS IMPROVEMENT

(1)
Specific The goal is detailed and There is a lack of Details are not provided The goal displays no
focuses on specific focus and detail regarding the specific specificity as it is general
skills, behaviors, regarding the specific skills, behavior, and/or and vague.
and/or knowledge skills, behavior, and/or knowledge strategic to
strategic to goal knowledge strategic to goal achievement.
achievement goal achievement.
Measurable Measures have been A method of The method listed for There is no method of
identified that will measuring has been measurement is rather measurement.
demonstrate learning, identified but it does general and does not
results, and/or not directly link to or directly link to or
progress as related to connect with the connect with the
the described goal. described goal. described goal.

Attainable The goal set forth is The goal set forth is The goal set forth is The goal set forth is most
realistic in nature, realistic in nature; realistic in nature; realistic in nature.
motivating, however, the however, the time frame
challenging, and can be achievability may not does not support
achieved within the require much success. There is no
designated timeframe. challenge given the process that supports
There is a clear time frame listed or the achievability.
process described to achievability may be
support achievability. incredibly challenging
given the time frame
listed. The process is
mentioned but lacks
clarity.
Realistic The goal specifies a The goal generalizes a The goal mentions a There is no out

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clear desired outcome. desired outcome. vague outcome;

however, it is unrelated.
Time-bounded Time frames are A general time/date is A general time/date is There is no time frame
specific and linked to present and linked to present but it is not present.
the measures. the measures. linked to the measures.

Lesson 2: Before Versus After

Part I. Healthful Eating Tips

The food that you eat can affect your weight, your hormones, and the health of your organs, including your heart. Eating a healthy diet
can help reduce the risk of heart disease, stroke and other lifestyle-related diseases.
Here are some healthful diet tips you may need to learn:
1. Choose healthy fats. Despite what you may have heard, some fats are actually good for you. When you use fats for cooking,
choose monounsaturated fats, such as olive oil or canola oil. Avocados are also a good source of monounsaturated fat.
Polyunsaturated fats and omega-3 fatty acids are also healthful choice. Polyunsaturated fats are found in nuts and seeds.
Omega-3 fats are found in fish, such as tuna and salmon. In general, you should avoid trans fats for it contains hydrogenated
oil. This fat can be taken in when you eat cakes and ice creams/. To see whether a food contains trans fats, look for the words
“partially hydrogenated” in the ingredient label.
2. Go whole-grain. Whole-grain breads or pasta are higher in fibre and complex carbohydrates. Choose them instead of white
breads or regular pastas for sandwiches and meals.
3. Eat plenty of fruits and vegetables. They contain fibre, vitamins and minerals that are good for your body. They also add
flavour and variety to your diet.
4. Prepare meat healthfully. Baking, broiling, and roasting are the healthiest ways to prepare meat and poultry. Trim any outside
fat or skin before cooking. Lean cuts can be pan-broiled or stir-fried.
5. Don’t forget beans. Dry beans, peas, and lentils offer protein and fibre. Once in a while, try substituting beans for meat ‘in a
favourite recipe.
6. Choose low-fat dairy. Go for fat-free or low-fat versions of milk, yogurt and cheese products.
7. Pack in protein. Eat protein-rich foods including fish, lean meats, skinless poultry, eggs, nuts and seeds, and beans.
8. Focus on the goal. Revisiting and updating the goal is important during the implementation of the fitness program. There will
be times sometimes that you will lose on track, but remind yourself about you goal.
9. Discipline is the key. Following a healthful and well-balanced diet is difficult especially when there are temptations. Always
remember, everything is good but it should be taken in moderation. Do not be so hard on yourself and deprive yourself about
what you want to eat. Eat in moderation and exercise in full operation!

Part II. What to Eat Before the Exercise?

Good nutrition can help your body perform better and recover faster each exercise. Optimal nutrient intake prior to
exercise will not only help you maximize your performance but also minimize muscle damage.

Carbohydrates
The muscles need glucose from carbohydrates for energy. Glycogen is the way of the body processes and stores glucose,
mainly in the liver and muscle. For short-and high-intensity, the glycogen stores are your muscles’ man source of energy. But for
longer exercises, the degree to which carbohydrates are used depends on several factors. These include the intensity, type of training
and your overall diet.

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Your muscles’ glycogen stores are limited. As these stores become depleted, your output and intensity diminish. Studies
have consistently shown that carbohydrates can increase glycogen stores and utilization while boosting oxidation during exercise.

Protein
Many studies have documented the potential of pre-exercise protein consumption to improve performance. Eating protein
(alone or with carbohydrates) prior to exercise has been shown to increase muscle protein synthesis.
Benefits of eating protein before exercise:
• A better anabolic response, or muscle growth
• Improved muscle recovery
• Increased strength and lean body mass
• Increased muscle performance

Fat
While glycogen is used for short- and high-intensity bouts of exercise, fat is the source of fuel for longer and moderate-to-low
intensity exercise. Some studies have investigated the effects of fat intake on performance. However, these studies looked at high-fat
diets over a long period rather prior to exercise.
For example, one study showed how a four-week-diet consisting of 40% fat increases the endurance in running times in
healthy, trained runners.

Part III. Pre-exercise Meal Timing

The timing of the meal is also an important aspect of pre-exercise nutrition. To maximize the results of your exercise, try to
eat a complete meal containing carbohydrates, protein and fat 2-3 hours before you exercise. However, in some cases, you may not be
able to get in a full meal 2-3 hours before exercising.
In that case, then you can still eat a decent pre-exercise meal. However, keep in mind that the sooner you eat before exercise,
the smaller and simpler the meal should be. If you eat 45-60 minutes prior to your exercise, choose foods that are simple to digest and
contain mainly carbohydrates and some protein. This will prevent any stomach discomfort during exercise.

Examples of meal:
• Sandwich or whole-wheat bread.
• Boiled egg or egg omelette
• Fruits like banana and avocado
• Oatmeal with milk
• Water is essential

Part IV. What to Eat After the Exercise?

To understand how the right foods can help you after exercise, it’s important to understand how your body is affected by
physical activity. When you are exercising, your muscles use up their glycogen stores for fuel. This results in your muscles being
partially depleted of glycogen. Some of the proteins in your muscles also get down and damaged.
After your exercise, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins. Eating the
right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbohydrates and
protein after you exercise.

Benefits of eating after exercise:

• Decrease muscle protein breakdown.
• Increase muscle- protein synthesis (growth).
• Restore glycogen stores.
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• Enhance recovery

Protein
Exercise triggers the breakdown of muscle protein, thus after exercise you must eat protein-rich foods to repair and build
your muscles. The rate at which this happens depends on the exercise and your level of training or exercise, but even well-trained
athletes experience muscle protein breakdown.
Consuming an adequate amount of protein after an exercise gives your body the amino acids it needs to repair and rebuild
these proteins. It also gives the building blocks required to build new muscle tissue. It is recommended that you consume 0.14-0.23
grams of protein per pound of body weight (0.3 – 0.5 grams/kg) very soon after a workout. Studies have shown that ingesting 20-40
grams of protein seems to maximize the body’s ability to recover after exercise.
Carbohydrates
Your body’s glycogen stores are used as fuel during exercise, and consuming carbohydrates after you exercise helps
replenish them. The rate at which your glycogen stores are used depend on the activity. For example, endurance sports cause your
body to use more glycogen than resistance training. For this reason, if you participate in endurance exercise (running or jogging), you
might need to consume more carbohydrates. Consuming 0.5-0.7 grams of carbohydrates per pound (1.1-1.5 grams/kg) of body weight
within 30 minutes after training results in proper glycogen re-synthesis. Therefore consuming both carbohydrates and protein after
exercise can maximize protein and glycogen synthesis.
Try consuming the two in a ratio of 3:1 (carbohydrates to protein). For example, 40 grams of protein and 120 grams of
carbohydrates. Eating plenty of carbohydrates to rebuild glycogen stores is most important for people who exercise often, such as
twice in the same day. If you have 1 or 2 days to rest between workouts then this becomes less important.

Fats
Many people think that eating fat after an exercise slows down digestion and inhibits the absorption of nutrients. While fat
might slow down the absorption of your post-exercise meal, it will not reduce its benefits. For example, a study showed that whole milk
was more effective at promoting muscle growth after an exercise than skim milk.
Moreover, another study showed than even when ingesting a high-fat meal (45% energy from fat) after exercising, muscle
glycogen synthesis was not affected. It might be a good idea to limit the amount of fat you eat after exercise, but having some fat in
your post-exercise meal will not affect your recovery.

Part III. Post-exercise Meal

Timing Your body’s ability to rebuild glycogen and protein is enhanced after you exercise. For this reason, it is recommended that
you consume a combination of carbohydrates and protein as soon as possible after exercise. Although the timing does not need to be
exact, many experts recommended eating your post-exercise meal within 45 minutes. It is believed that the delay of carbohydrate
consumption by as little as two hours after an exercise may lead to as much as 50% lower rates of glycogen synthesis.

Examples of meal:
Carbohydrates:
• Sweet potatoes
• Chocolate milk
• Fruits (pineapple, banana, etc.)
• Rice
• Oatmeal
• Pasta
• Potatoes
• Dark, leafy green vegetables
Protein
• Animal – or plant-based protein
• Eggs

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• Yogurt
• Chicken
• Protein bar
• Tuna
Fats
• Avocado
• Nuts
• Dried fruits and nuts

Post-test
Test I. Multiple Choice
Direction: Read and analyze the statements or questions below. Choose the letter of the correct answer by writing it on the
line.
1 Which the following is not a benefit of eating before exercise?
.
a. Increased muscle performance.
b. Increased strength and lean body mass
c. Increase muscle- protein synthesis (growth).
d. A better anabolic response, or muscle growth.
2 Which of the following is not a macronutrient needed to be taken in before and after exercise?
.
a. Fibre c. Protein
b. Carbohydrates d. Fats

3 Which food should be eaten to repair and build your muscles after exercise?
.
a. Carbohydrates-rich food c. Less fatty food
b. Protein-rich food d. Fibre-rich food
4 Which of the following macronutrient should be taken before exercising for energy?
.
a. Fibre b. Carbohydrates c. Protein d. Fats
5 Which of the following is the source of fuel for longer and moderate-to-low intensity exercise
.
a. Carbohyd c. Fat
rates d. All
b. Protein of
the
abo
ve

6 Which of the following is a macronutrient that should be taken in if you want to perform endurance exercise?

.
a. Carbohydrates c. Fat

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b. Protein d. All of the above

7 What is the most important thing to consume before, during, and after an exercise?
.
a. Protein b. Carbohydrates c. Fat d. Water
8 At what point should you not eat before an exercise?
.
a. Immediately before your exercise
b. 1 hour before your workout
c. 2 hours before your workout
d. 3 hours before your workout
9 What is the food combination most recommended for you to eat before an exercise?
.
a. A lot of protein
b. Healthy carbohydrates with a little protein and fibre
c. Sugar and salts for electrolytes
d. Fats
1 What should you eat after exercise, in addition to drinking liquids?
0
a. Protein and some healthy carbohydrates
b. Expensive muscle-building protein shakes
c. Anything you want.
d. Chocolates

Diet program – a daily/weekly/ monthly meal plan that an individual designs for the purpose of tracking the daily nutrition
intake.

Fats – a macronutrient that should be eaten in small amount, but it gives off energy same with carbohydrates

Glycogen - is the way of the body processes and stores glucose, mainly in the liver and muscle

Macronutrients – nutrients that should be taken in large amounts to be able to function its role in giving off energy and
building and repairing muscles.

Micronutrients – nutrients that should be taken in small amounts to function their specific roles in the body.

Protein – a macronutrient eaten to build and repair muscles

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