POLYTECHNIC UNIVERSITY OFTHE PHILIPPINES

GRADUATE STUDIES – Master in Physical Education and Sports

NARRATIVE REPORT

Discussant:
MS. LYZAN P. YAMSUAN
MR. HENRICSON O. HIRAO

Today’s presentation started by registration of the participants at 7:00 –

7:30AM. The discussion of my presentation was started with the prayer led by me at
exactly 7:30am. The first presenter was Ms. LYZAN P. YAMSUAN whom discuss about
the SPORTS NUTRITION, THE ROLE OF NUTRITION IN SPORTS, and BASIC
NUTRITION FOR TRAINING, where Ms. Yamsuan discussed the different important
information about this topic. Then MR. HENRICSON O. HIRAO discussed the follow up
topic which are; NUTRIENTS NEEDS OF ATHLETES and SPECIFIC DIET RELATED
CONCERN OF ATHLETES. As presentation goes by, the discussants provides
important information’s, terminologies and new ideas about the topic. the presentation
was actively participated by the listeners by asking questions and provide additional
helpful information. As well as our Professor MS. LUALHATI DELA CRUZ participated
by asking the listeners and also the presenters to create a one – week meal plan for a
specific sport considering the following; (1). Daily recommended caloric intake of the
team, (2). Average the profile (including the age) (3). Consider the available material /
market (location), and lastly (4). Consider the financial capacity of the team.

FOUNDATION OF PHYSICAL EDUCATION AND SPORTS SCIENCE (PES 640)

A.Mabini Campus, Sta. Mesa Manila
 POLYTECHNIC UNIVERSITY OFTHE PHILIPPINES
GRADUATE STUDIES – Master in Physical Education and Sports

NUTRIENTS NEEDED BY ATHLETS

1. Vitamin B
The body uses these to convert protein and sugar into energy and to produce red blood cells.
Athletes with low levels performed worse during high-intensity exercise. (according to
research published in the International Journal of Sport Nutrition and Exercise Metabolism)
(Includes vitamins B6 and B12, thiamin, riboflavin and folate)
Sources: Tuna, Black Beans, Lentils, Peanuts

2. Calcium
The calcium significantly increased athletes’ bone density — and a strong skeleton is key for
any high-impact activity.
Sources: Milk, Yogurt, Fortified Cereals

3. Vitamin C
-It may not be a cure for common colds, though it’s thought to help prevent more serious
complications. Benefits may include protection against Immune system Deficiencies,
cardiovascular disease etc.
Sources: Oranges, Strawberries, bell peppers

4. Vitamin D
In a new study from Newcastle University in England, patients reported less fatigue after
receiving a dose of vitamin D. Without enough of this nutrient, the mitochondria in muscle
fibers can’t adequately regenerate energy after your muscles contract, making you feel tired
more quickly.
Sources: salmon, trout, egg yolks

5. Vitamin E
Strenuous exercise increases production of harmful substances called free radicals, which can
damage muscle tissue and result in inflammation and muscle soreness. Antioxidants such
as vitamin E can reduce this damage by neutralizing free radicals before they can damage
the body.
Sources: Sunflower seeds, almonds, peanut butter

6. Iron
“To help your muscles work efficiently, you need to pump some iron “
Most of the iron in the body is found in the hemoglobin of red blood cells and in the
myoglobin of muscle cells.  Iron is needed for transporting oxygen and carbon dioxide.
Sources: Beef, eggs, spinach, broccoli

FOUNDATION OF PHYSICAL EDUCATION AND SPORTS SCIENCE (PES 640)

A.Mabini Campus, Sta. Mesa Manila
 POLYTECHNIC UNIVERSITY OFTHE PHILIPPINES
GRADUATE STUDIES – Master in Physical Education and Sports

7. Magnesium
Getting enough magnesium can accelerate recovery processes. Magnesium fights
inflammation, raises antioxidant levels, and helps replenish energy stores in the muscle.
It also calms the central nervous system, lowering heart rate and enabling restful sleep.
Sources:  dark leafy greens, almonds, halibut

8. Potassium
There’s a reason marathoners grab a banana after crossing the finish line: Its high potassium
content helps nix cramps and speed up recovery. The mineral works with sodium to help
your muscles and nerves work properly and to balance the fluids and electrolyte levels in
your body. And since steady fluid levels help to regulate your heartbeat and prevent muscles
from cramping.
Sources : Sweet potatoes, bananas, avocados, tuna

 General Nutrition to Support athletes

o In general, as distance and running time increase, so do calorie and carbohydrate
needs.
o A higher-carbohydrate diet helps maintain essential glycogen stores within the
muscles, the primary energy source used during exercise.
o For those regularly completing extended runs or strenuous exercise, as well as those
training for a long-distance event such as a marathon, Cycling etc., a diet comprised
of 55 to 65 percent carbohydrates is recommended to maintain optimal glycogen
stores.

 Pre-workout Nutrition for Athlete

o Prior to a run, an extra boost of carbohydrates is a must for sustained energy.
o As with other more strenuous workouts, a pre-workout meal higher in carbohydrates
that also includes protein and some fat should be eaten a few hours prior to a long
distance run.

 Good options for a pre-workout meal include: 

a. Hardboiled eggs and wheat toast
b. Peanut butter and banana with whole-grain crackers
c. Whole-grain bagel with tomato and low-fat cheese
d. Grilled chicken and wheat pasta

 Post-workout Nutrition for Athlete

o Once the long-distance run is finished, proper nutrition is critical to begin rebuilding
energy stores for the next run. Immediately following a long-distance run, athletes should
grab a sports drink, orange juice or similar drink to start rehydrating and replenishing,

FOUNDATION OF PHYSICAL EDUCATION AND SPORTS SCIENCE (PES 640)

A.Mabini Campus, Sta. Mesa Manila
 POLYTECHNIC UNIVERSITY OFTHE PHILIPPINES
GRADUATE STUDIES – Master in Physical Education and Sports

and then focus on a post-workout meal. Meal should consist of a moderate to high amount
of carbohydrates paired with protein
DIET RELATED CONCERNS FOR ATHLETES

1. Healthy Eating
2. Energy Management
3. Hydration
4. Pre-exercise Eating
5. Recovery
6. Eating on the Road
7. Weight Management
8. Supplementation

Class Schedule: Saturday- 7:30-10:30 AM

Submitted by: MR. HENRICSON O. HIRAO

MPES Student

Professor: MS. LUALHATI A. DELA CRUZ

FOUNDATION OF PHYSICAL EDUCATION AND SPORTS SCIENCE (PES 640)

A.Mabini Campus, Sta. Mesa Manila
 POLYTECHNIC UNIVERSITY OFTHE PHILIPPINES
GRADUATE STUDIES – Master in Physical Education and Sports

MEAL PLAN: SPORTS, CYCLING

Eggs
Coconut
Banana- Nutty Fruity Maple and Nutty
BREAKFA Quinoa
Berry Oatmea Oatmeal Berry Whole Oatmeal
ST Yogurt
Smoothie l Bowl Bowl Kamut Grain Bowl
Bowl
Toast
Banana
and
Dressed
Cracker Crackers Chocola
Crackers Yogurt Yogurt Potato
s and and te Milk
SNACK and and and (30 to 60
Humm Hummu (30 to
Hummus Berries Berries minutes
us s 60
postride)
minutes
postride)
Grilled Grilled
Chicken Chicken
Smoke
Sandwic Chicken Sandwic
Chicken d Savory Maple
h served Primave h served
LUNCH Primavera Salmon Sandwic Berry
with ra Rice with
Rice Bowl Rice h Wrap Waffles
veggies Bowl veggies
Bowl
and and
hummus hummus
Crudités Crudités Crackers
Fruit
Fruit and and Turkey and and Fruit and
SNACK and
Nuts Hummu Wrap Hummu Hummu Nuts
Nuts
s s s
Grilled Oven-
Turkey Roasted
Burger Salmon
with and
Zesty
Oven- Baked
Spicy Spaghett
Mediterrane Baked Hibachi Chicken Sweet
DINNER Thai i and
an Bulgur Fries Stir-Fry Fajitas Potato
Curry Meatball
and Fries
s
Steame with
d Steamed
Spinac Vegetabl
h es

FOUNDATION OF PHYSICAL EDUCATION AND SPORTS SCIENCE (PES 640)

A.Mabini Campus, Sta. Mesa Manila
 POLYTECHNIC UNIVERSITY OFTHE PHILIPPINES
GRADUATE STUDIES – Master in Physical Education and Sports

BREAKFASTS
1 banana, chopped
 Banana-Berry Smoothie 1 Tbsp almond butter
1 whole banana 1/2 cup 0% Greek yogurt
1 cup organic unsweetened rice milk  Fruity Quinoa Bowl
2 cups strawberries, fresh or frozen 1 cup cooked quinoa
1 cup 0% Greek yogurt 1 1/2 cups berries, fresh or frozen
1/2 cup dry oats 1/2 cup 0% Greek yogurt
2 Tbsp fresh ground flax meal 1 banana
Blend ingredients until smooth. 1 Tbsp tahini
 Coconut Quinoa Yogurt Bowl  Maple Berry Kamut
1 cup cooked quinoa 1 cup cooked kamut
1 banana, sliced 1 cup berries, fresh or frozen
1/2 cup 0% Greek yogurt 1/2 cup 0% Greek yogurt
1/4 cup coconut, raw and unsweetened 1 Tbsp 100% percent maple syrup
1 cup berries, fresh or frozen 2 Tbsp fresh ground flax meal
 Nutty Oatmeal Bowl
1 cup cooked oatmeal Eggs and Whole-Grain Toast
1 1/2 cups berries, fresh or frozen 2 slices whole-grain bread, toasted
2 eggs, boiled or poached

LUNCHES
 Chicken Primavera Rice Bowl  Smoked Salmon Bowl
1 1/2 cups long-grain brown rice, cooked 1 cup cooked long-grain brown rice or
1 cup broccoli, steamed quinoa
1 cup diced carrots, steamed 2 cups mixed vegetables, steamed, fresh
4 oz. grilled or roasted chicken breast, or frozen
sliced 1 Tbsp pesto
Toss ingredients together. Season with 4 oz. smoked salmon
salt, pepper, and favorite herbs to taste. Toss ingredients together. Season with
Makes one serving. salt, pepper, and favorite herbs to taste.
 Grilled Chicken on Whole-Grain Makes one serving.
Bread  Savory Sandwich Wrap
4 oz. grilled chicken breast or tofu, sliced 1 large whole-wheat wrap
2 slices whole-grain bread 2 slices roasted turkey or 1/3 can of tuna
1 cup fresh spinach, uncooked or 2 oz. chicken
Mustard to taste 1/2 avocado
Serve with: 4 slices fresh tomato
1 cup carrots or other fresh vegetable 1 cup romaine or fresh spinach
2 Tbsp hummus 2 Tbsp hummus
Makes one sandwich.

FOUNDATION OF PHYSICAL EDUCATION AND SPORTS SCIENCE (PES 640)

A.Mabini Campus, Sta. Mesa Manila
 POLYTECHNIC UNIVERSITY OFTHE PHILIPPINES
GRADUATE STUDIES – Master in Physical Education and Sports

Mustard to taste 1 cup 0% Greek yogurt

Makes one wrap. 1 Tbsp 100% maple syrup
 Maple Berry Waffles 1 cup berries or other fruit
2 Kashi Go Lean 7-Grain waffles Makes one serving.

DINNERS
 Mediterranean Bulgur 1/2 cup unsalted peanuts, chopped 1/2 tsp
1 1/2 cups of either cooked lentils or crushed red pepper flakes
chickpeas 1 lime, quartered
1 cup cooked bulgur Grilled Turkey Burger
1/2 cup feta cheese 4 oz. ground lean turkey
1 tomato, diced 1 egg
1/3 cup diced red onion Salt, pepper, and spices to taste.
1/2 cup kalamata or black olives
1 red bell pepper, diced  Hibachi Stir-Fry
1 stalk celery, chopped 4 oz. chicken, fish, beef, or tofu
2 cloves garlic, chopped 1 cup zucchini or other vegetable,
1/4 cup fresh lemon or lime juice chopped
2 tsp fresh mint, chopped 1/2 bell pepper, chopped
1/4 cup fresh parsley, chopped 1/2 cup onions, chopped
2 tsp dried dill 1 clove garlic, chopped
1 tsp sea salt 1 Tbsp olive oil
Pepper to taste Soy or tamari sauce to taste
1 Tbsp olive oil (optional) 1 1/2 cups cooked long-grain brown rice.
 Chicken Fajitas
 Spicy Thai Curry 4 oz. chicken breast, sliced
16 oz. cubed chicken breast, tofu, or 1/4 onion, chopped
shrimp 1 bell pepper, sliced
2 Tbsp olive oil 1 Tbsp olive oil
3 cloves garlic, chopped 4 small corn tortillas OR 2 small whole-
3 tsp fresh ginger, chopped wheat wraps
3 Tbsp soy or tamari sauce 1/2 cup 0% Greek yogurt
2 large red bell peppers, thinly sliced 2 Tbsp salsa
3 scallions, chopped 2 Tbsp guacamole
16 oz. fresh baby spinach
1/2 cup low-fat coconut milk  Zesty Spaghetti and Meatballs
4 tsp green curry paste (or to taste) 1 1/2 cups cooked spaghetti (or other
4 1/2 cups cooked brown rice pasta, preferably whole wheat)
1/3 cup fresh basil 4 (1 oz.) premade meatballs made from
extra-lean beef, turkey, chicken, or bison
1 cup tomato sauce, jarred or homemade

FOUNDATION OF PHYSICAL EDUCATION AND SPORTS SCIENCE (PES 640)

A.Mabini Campus, Sta. Mesa Manila
 POLYTECHNIC UNIVERSITY OFTHE PHILIPPINES
GRADUATE STUDIES – Master in Physical Education and Sports

Oven-Roasted Salmon  Oven-Baked Fries

1 5-oz. fillet of salmon (or other fish) 1 potato (baking or sweet), cut in wedges
1 Tbsp butter 1 Tbsp olive oil
Salt, pepper, and herbs to taste

SNACKS

FOUNDATION OF PHYSICAL EDUCATION AND SPORTS SCIENCE (PES 640)

A.Mabini Campus, Sta. Mesa Manila
 POLYTECHNIC UNIVERSITY OFTHE PHILIPPINES
GRADUATE STUDIES – Master in Physical Education and Sports

 Crackers and Hummus 

12 rice or whole-grain crackers
4 Tbsp hummus
 Yogurt and Berries
1 cup 0% Greek yogurt
2 cups mixed berries, fresh or frozen
 Banana and Chocolate Milk
8 oz. 1 percent chocolate milk, no added sugar
1 banana
 Dressed Potato
1 large baked potato
1/2 cup 0% Greek yogurt with chopped chives
Salt and pepper to taste
 Fruit and Nuts
1 apple
1 orange
15 almonds
 Crudits and Hummus
2 1/2 cups sliced vegetables (carrots, celery, broccoli, bell pepper, cauliflower, etc.)
4 Tbsp hummus
 Turkey Wrap
2 small corn or 1 regular-size whole-wheat wrap
1 cup fresh spinach or romaine lettuce
1 tomato, sliced
2 slices turkey
2 Tbsp hummus

FOUNDATION OF PHYSICAL EDUCATION AND SPORTS SCIENCE (PES 640)

A.Mabini Campus, Sta. Mesa Manila