SPORTS AND NUTRITIONS

 Sports and nutrition both are interrelated.  It helps to recover fast. The immune
Without proper nutrition sportsman will system becomes strong
not be able to perform well, no matter  It improves health status
how skillful an Athlete he is.  It also improves metabolism
 It prevents a deficiency disease
 Every physical activity needs energy to Helps in maintaining body weight
perform, and without proper nutrition,  The overall efficiency of the body
our body is unable to release sufficient improves
energy. Factors affecting diet

 Nutrition plays a very vital role in our  Age

growth and development. It is required to  Gender
maintain good health.  Workout or Profession
 Bodyweight
 Nutrition is the science of food in  Specific sports diet
which consumed food is digested,  Sufficient roughage
nutrients are absorbed and distributed  Pregnant or feeding mother
to the tissue for utilisation.  Diet during a health problem
 Seasonal food
 Climatic conditions
 Nutrients are the chemical compounds in  Natural diet
foods which are most essential for our life
 Doctor’s recommendation
and health. It provides us with energy for
 Eating habits and social customs
work, It is the building blocks for repair
and growth.
Nutritive Components of Diet-
There are five major
nutrients: Carbohydrates, Fats, Proteins, Macro And Micro Nutrient:
Vitamins, Minerals. Nutrients are divided into
two categories Macro and Micro Nutrients. Food Sources And Functions

Balance Diet  The nutrients that your body needs to

promote growth and development and
 A balanced diet in nutrition is a diet which regulate bodily processes are divided into
contains all nutrients (macro and micro) in two groups: Macronutrients and
a correct proportion for efficient working Micronutrients.
of the body.
Macronutrients are the nutrients your body
 In other words, it is the intake of the needs in larger amounts, viz. carbohydrates,
appropriate type and adequate amount of protein, and fat. These nutrients provide your
food, to supply energy and to support body energy or calories.
growth and development of an individual.
Micronutrients are the nutrients your body
Functions of Balance Diet needs in smaller amounts, which are
commonly referred to as vitamins and
 It provides sufficient energy It helps in minerals.
optimum growth and development
 It improves the proper functioning of
organs
Carbohydrates Proteins

 Carbohydrates are the main source of  Protein is the basic structure of all living
nutrition. It supplies energy for all types of cells. They are complex organic
physical and mental activities. It is the compounds which form chains of amino
major fuel for muscular contraction acids which contain Carbon, Hydrogen and
Nitrogen. It is also called bodybuilding
 It provides instant energy, but this energy food.
does not store for a long. Carbohydrates  A correct quantity of proteins is needed
are also termed as energy-yielding food. every day for growth and development. It
helps to repair worn-out tissues. It is the
main component of muscles, organs, and
 Carbohydrates are the compound of fluids like enzymes, hormones and blood.
Carbon(C), Hydrogen(H), Oxygen(O). One  One gram of protein provides 4 Kcal. Thus,
gram of carbohydrates provides 4 calories if you take 50 gram of protein, you are
of energy. getting 50×4= 200 calories.
 Daily protein requirements depend upon
 That means, if we consume 400 gram individual activities. One kilogram of body
during a day, we get 1600 calories from weight needs one gram of protein.
only carbohydrates. So we have to be very  Thus, if your body weight is 70 kg you need
calculative while taking it. 70 gram of protein every day, and if your
workout is heavy, you need even more
 It should be taken as per our physical protein than normal.
activities. Extra carbs which don’t burn will
convert into Fats (CAUTION: High Intake of protein creates an
overload on Kidney and liver. Also, it leads to
Types of Carbohydrates dehydration.)

Simple Carbohydrates:  Protein deficiency diseases are

MARASMUS and KWASHIORKOR.

 This kind of carb in nutrition provides

immediate energy. There are various kinds Types of protein
of sugar present in this, like Glucose,
fructose, lactose, and galactose. These  Depending on its origin, proteins are
carbs are soluble in water. divided into vegetarian or vegetable
protein and non-vegetarian or animal
 Sources: Fruits, low-fat milk, table sugar, protein.
honey, jam, vegetables like potatoes, 1) ANIMAL PROTEINS-
candy, etc. Animal proteins are derived from animal
sources. Meat, poultry eggs, milk and milk
products are example of animal-origin
Complex Carbohydrates: protein. These are classified as A-grade
proteins as they are supposed to have all
 Complex carb is starch which contains essential amino acids in them.
various types of sugar molecules to form 2) VEGETABLE PROTEINS-
glycogen. This glycogen releases slow
energy as compared with simple carbs. Vegetable proteins are derived from
They are not soluble in water. vegetables and pulses. Soya is a great example
of vegetarian protein. Nuts and grains such as
quinoa and buckwheat are reasonably rich in o Monounsaturated Fatty acid
protein sources for vegetarians. Peas and rice Polyunsaturated fatty acids (PUFAs) are fatty
are now the newer sources of protein acids that contain more than one double bond
especially in supplements along with soya in their backbone.
isolates.
Food Sources:
Fats
For Omega-3 PUFA foods
 Fat contains Carbon, Hydrogen and
Oxygen. It is one of the important sources  Fish oil from fatty fish like herring, trout,
of nutrition. Fats are energy yielding food sardines, salmon, and mackerel.
which stores inside our body and are used  Seafood like scallops and mussels.
as an emergency source of energy. It  Nuts like walnuts.
converts into fatty acid.
 Seeds like flax, chia, and sunflower seeds,
 Fat acts as a source of energy during long-
Tofu.
duration work. Fats are important for the
 Plant-based oils like canola and olive oil.
proper functioning of glands and other
 Eggs.
important organs. It also keeps us warm.
Monounsaturated fatty acids (MUFAs) are fat
 One gram of fat provides 9 kcal. Thus, if
molecules with one unsaturated double
you take 50 grams of protein, you are
carbon bond. These fats are usually liquid
getting 50×9= 450 calories.
when at room temperature and turn solid
when chilled.
Types of Fatty acids
Food sources:
 There are two types of fatty acid present in
food
 Olive, peanut, and canola oils
 Avocados
Saturated fatty acid  Nuts such as almonds, hazelnuts, and
pecans
 They contain chains of Carbon atoms.  Seeds such as pumpkin and sesame seeds
Intake of saturated fat increases the
chances of heart disease due to an Vitamins
increase in high cholesterol in the blood. It
provides high-density lipoprotein (HDL). Vitamins are complex compounds of Carbon. It
 Sources: Animal fat, full cream milk, cream, is micronutrients. Vitamins are very essential
butter, coconut oil, palm oil, ghee and all for the normal functioning of our body.
fast foods. Absence of any kind of vitamin causes certain
deficiency disease.
Unsaturated Fatty Acid
Vitamins are divided into two groups.
 It provides low-density lipoprotein (LDL)
which is good for our body. It helps in Fat Soluble Vitamin – These are Vitamins
lowering blood cholesterol. mins A, D, E and K. These vitamins are soluble
 It is further divided into two categories- in fat.
o Polyunsaturated Fatty acid
Water-Soluble Vitamin These Vitamins are soluble in water. These Vitamins are
vitamin B and C.

FAT SOLUBLE VITAMINS

Vitamins Helps Deficiency Sourses

Milk, butter,
Vitamin A Eyes and skin Night blindness
egg, carrot, tomatoes

Vitamin D Strong bones and teeth Rickets Milk, Butter, vegetables, sunlight.

Vitamin E Protect cell membrane Anaemia Milk, Butter, meat

Vitamin K Blood clotting and heal wounds Anaemia Cabbage, soyabean, fish, wheat, egg, meat

WATER SOLUBLE VITAMINS

Vitamins Helps Deficiency Sourses

Healing wounds, maintain Lemon, orange, Amla,

Vitamin C Scurvy
ligaments, tendons tomatoes

VITAMIN B
COMPLEX

Vitamin B1 Metabolism of Carbohydrates. Black beans, lentils,

Beri-Beri
(Thiamine) Maintains liver, Kidney Asparagus

Vitamin B2 Cereal, bread, egg,

Growth of Red Blood Cells (RBC) Retarded growth
(Riboflavin) vegetables

Vitamin B3 Lower cholesterol, ease arthritis Pellagra (lost skin Meat, poultry, red fish,
(Niacin) and boost brain function sensitivity) cereals
 Vitamins Helps Deficiency Sourses

Vitamin B5 Insomnia, Cereals, mushrooms,

Making blood cells
(Pantothenic) Depression nuts, milk

Vitamin B6 Lips corner crack, Fish, peanut, soyabean,

Form haemoglobin
(Pyridoxine) Depression Oats

Vitamin B7 Metabolize fats, carbohydrates, Hair loss, red rash Bread, cauliflower,
(Biotin) and protein in the face mushrooms

Vitamin B9 Reproduction, growth and Beans, peanut,

Anaemia
(Folic Acid) development sunflower seed, seafood

Vitamin B12 Reduction in blood

Metabolism, energy transfer Meat, fish, milk, cheese
(Cobalamin) cells

Minerals

 Minerals are required for healthy teeth, bone and muscles. It helps the transmission of nerve
impulses, the formation of hormones, maintenance of Heartbeat etc.

 Mineral are classified into two groups macro and micro-Minerals

Macro Minerals

Minerals Helps In Deficiency Sourses

Growth and development of Cheese, milk, yoghurt,

Calcium Rickets
bones and teeth cereals, vegetables

Fatigue, muscle cramps and Banana, tomatoes,

Potassium Make nervous system strong
abnormal heart rhythms. peanut

Muscular activities and Table salt, pickles,

Sodium Nausea, headache and fatigue
transmission of nerve impulses Butter
 Minerals Helps In Deficiency Sourses

Fatigue, muscle cramps, Meat, brown rice, whole

Magnesium Repairs and maintain body cells
mental problems grain

Fish, milk, cod liver,

Phosphorus Formation of bones and teeth Rickets, osteoporosis
egg

Micro Minerals

Minerals Helps In Deficiency Sourses

Production of hormones in the Goitre (Swollen Thyroid

Iodine Iodised salt, sea food
thyroid gland. Gland)

Liver, meat, banana,

Iron Production of haemoglobin Anaemia
spinach

soyabean, carrots, Bajra,

Chromium Stimulates insulin activities Diabetes
barley

Nutritive And Non Nutritive Components of b. Proteins:

Diet  Essential for growth, tissue repair, and
immune function.
I. Nutritive Components of Diet  Found in meat, fish, poultry, beans, nuts,
and dairy products.
Nutritive components are essential for overall  Composed of amino acids, some of which
health and well-being. Eating a variety of foods the body can’t produce on its own.
in appropriate portions can help ensure you’re c. Fats:
getting the nutrients your body needs to  Also a source of energy and vital for
thrive. absorbing certain vitamins.
 Unsaturated fats (healthy fats) found in
a. Carbohydrates: nuts, seeds, and oils are good for heart
 Main source of energy for the body. health.
 Found in foods like grains, fruits,  Saturated fats (unhealthy fats) are present
in animal products and should be
vegetables, and legumes.
consumed in moderation.
 Simple carbs (sugars) and complex carbs
(starches) provide different energy levels.
 d. Vitamins: a. Water
 Play crucial roles in various bodily  Our body consist of 70℅ of water in total
functions. body weight. An n adult needs 2 – 3 litres
 Examples include vitamin C (found in citrus of water daily for a normal life.
fruits) and vitamin D (from sunlight and  Water in the blood helps in the
some foods). transportation of nutrients to various cells
e. Minerals: of the body.
 Important for bone health, nerve function,
and enzyme activity. Importance of water
 Examples include calcium (dairy), iron (red
meat), and potassium (bananas).
f. Fiber: 1. Excretion of waste products.
2. Regulates body temperature.
 A type of carbohydrate that aids in
3. Transportation of nutrients
digestion and maintains bowel health.
4. Maintains body fluids
 Found in whole grains, fruits, vegetables,
5. Eliminates body toxin
and legumes.
6. Lubrication of joints
g. Antioxidants:
7. Improves skin quality
 Help protect the body from free radicals
8. Kidney function improves
and oxidative stress.
9. Boost physical performance
 Found in colorful fruits and vegetables like
10. Improve digestion
berries, spinach, and carrots.
h. Phytonutrients:
b. Roughage
 Natural compounds found in plants that
 It is known as fibre, which is a very
promote health. important part of nutrition. It is the
 Include flavonoids, carotenoids, and indigestible portion of food.
polyphenols.  Fibre comes from the part of plant-based
foods. It helps in digestion, prevent
II. Non-Nutritive Components of Diet
constipation, and helps to manage
cholesterol levels.
Components which do not provide energy  Some other sources: Artificial
Sweeteners, colour compounds, flavour
compounds

Eating for weight control

 A stable weight based on a balance between the energy which you get from food and the energy
you use. We must provide good nutrition for our body to maintain a healthy weight.
 If calorie consumption is more than calorie burn, than our body stores extra calories, and converts
them into fat. When a person burns up more calories than they consume, they lose weight.
 We use energy during a day in three ways
o Energy expended during rest (Basal Metabolism)
o Energy used to break down food (Thermogenesis)
o Energy used during activities
Healthy weight

 Healthy weight leads a healthy life with a reduced risk of diseases. It means that an individual who
has a healthy weight, he can lead a healthy life.
 Healthy weight lowers an individual’s risk of various health problems, such as heart disease,
stroke, high blood pressure, diabetes, etc.
 A healthy weight can be calculated by Body Mass compound. BMI can be calculated by…

BMI= Weight (Kg) / Height in m²

Catogory Men Women

Under weight Below 20 Below 18

Healthy weight 20 – 25 19 – 24

Over weight 26 – 29 25 – 29

Obese 30 above 30 above

Methods to control healthy body weight  They starve to reduce weight. Many times
they skip meals to lose weight, sometimes
 Take a balanced diet take slimming pills. This causes serious
 Drinks lots of water health problems.
 Eat a lot of fibrous food
 Regular Medical Checkup Major Pitfalls of Dieting
 Avoid Fatty foods
 Do regular physical Activity  Extreme Reduction of Calories sometimes
 Avoid drinking alcohol takes less than 1000 calories a day.
 Avoid junk food  Restriction on some nutrients like
 Eat meals in small shifts Carbohydrates, fat
 Do not do crash dieting  Often skipping meals
 Never try slimming pills  Intake only liquid food
 Avoid overeating  Intake of only labelled and processed
foods.
Pitfall Of Dieting  Consume low energy diet

 An individual who is overweight wants to Food Intolerance

reduce weight by any means and methods,
without realising its side effects.  Food Intolerance is when a person has
difficulty in digesting a particular food.
 Food cannot be properly digested by the A. Pre-Competition Diet:
digestive system.  Before the event, athletes should focus on
 The main cause of food intolerance in any consuming nutrient-rich foods to optimize
human being is the complete absence of energy levels and endurance.
enzymes, which is responsible for breaking  Carbohydrates should be the mainstay,
down or absorbing the food elements. providing a steady source of fuel for
 Symptoms: Nausea, Vomiting, Pain in muscles.
joints, headache and rashes on the skin,  Lean proteins aid in muscle repair and
Diarrhoea, sweating, palpitations, burning recovery while also supporting immune
sensations on the skin stomach. function.
 Adequate hydration is crucial; athletes
Food Myths should aim to maintain optimal fluid levels.

 Myth– Eggs increases cholesterol level

 Fact: Eggs are one of the best sources of B. During-Competition Diet:
energy. Egg provides various nutrients, so  Staying hydrated is paramount during
taking at least one egg daily is advisable. sports activities to prevent performance
 Myth: Food which has very low fat or no decline.
fat is good.  Easily digestible carbohydrates, like sports
 Fact: Our body needs fats for energy, drinks and energy gels, help maintain
tissue repair and to transport vitamin A.D, energy levels.
E, K.  Some athletes may benefit from
 Myth: Crash Dieting or Fasting lose weight. consuming small, easily digestible snacks
 Fact: It may give fast results but has a lot of during prolonged events.
side effects.
 Myth: Food eaten late-night is more
fattening. C. Post-Competition Diet:
 Fact: It doesn’t make much change.  After the competition, recovery is a top
 Myth: Low-fat milk has less calcium than priority to replenish depleted nutrients
full-fat milk. and repair muscles.
 Fact: Skimmed and semi-skimmed have  Consuming a combination of
more calcium carbohydrates and proteins within the first
 Myth: Vegetarians cannot build muscles. 30 minutes is vital for muscle glycogen
 Fact: Vegetarians can build muscles by restoration and repair.
eating veg food rich in proteins, like pulses,  Hydration continues to be essential, as
nuts, milk athletes lose significant amounts of fluid
 Myth: Healthy food is very expensive. during intense activities.
 Fact: All tinned, stored, packed food is
expensive. Whereas local & seasonal foods
are not so expensive.

Importance of Diet in Sports-Pre, During and

Post competition Requirements

 Diet plays a pivotal role in an athlete’s

performance and overall well-being.
 Proper nutrition is essential during all
stages of sports, including preparation,
competition, and recovery.