chapter-S SPORTS & NUTRITION CONCEPT OF BALANCED DIET AND NUTRITION NUTRITION Nutrition is the process of taking in food and converting it into energy and other vital nutrients required for life BALANCED DIET balanced diet is essential for ensuring that all the nutrients are consumed in the proper quantities and ratios. This means that meals from all the food groups should be included in a meal in such a way that all the nutrients are provided in sufficient amounts. INCLUDES- Carbohydrate, Protein, Fats, Vitamins, Minerals, Roughage & Water. Ie OUD Ren ne Rl eat a eulony MACRO NUTRIENTS * CARBOHYDRATE © PROTEIN * FATS ‘* ROUGHAGE MICRO NUTRIENTS © VITAMINS- © WATER SOLUBLE VITAMINS © FAT SOLUBLE VITAMINS © MINERALS MACRO MINERALS © MICRO MINERALS MACRO NUTRIENTS es Acu Pcs Carbohydrates provide energy (4kcal/g) needed by the body and Fruits, cereal grains, milk, CARBOHYDRATES the nervous system, brain and red SU8A# rice, vegetables, pasta, bread. blood cells. Proteins build and repair body Mil: and milk products, cells; form part of various ee ea PROTEINS enzymes, hormones, and pacer a eee ane antibodies. Also provides energy (4 P8E* Poultry, meat, legumes. kcal/e). 55FATS ROUGHAGE Fats provide energy (9kcal/g); carry fat-soluble vitamins; are part of cell membranes, membranes around nerves, hormones, bile (for fat digestion). Dietary fibre or roughage provides feeling of fullness ie., one does not feel hungry soon after having a meal. It provides bulk to the diet, helps in smooth elimination of stool or faeces. MICRO NUTRIENT- VITAMINS- WATER SOLUBLE Vitamin 81 (Thiamine) Vitamin 82 (Riboflavin) Vitamin 83 (Niacin) Vitamin BS: (Pantothenic Acid) ‘Meat, poultry, fish, milk and milk products, nuts and seeds, vegetable oils, desi ghee, vanaspati ghee, butter, margarine, cheese. Whole grain cereals (whole wheat Flour, Dalia, oats etc.), Whole Pulses, Green leafy vegetables (Gis), peas, beans and other vegetables, fruits like guava, orange, pineapple etc. Works as coenzyme (Thiamine Whole-grain cereals, pulses, pyrophosphate-TPP) needed for peanuts and seeds, energy metabolism, mushrooms, green peas, Important for nerve fun Needed for DNA’and RNA synthesis, ion beans, egg yolk and meat Important for normal vision and Milk and milk products; animal skin health products like ef liver, kidney; green leafy vegetables e.g. Broccoli, Whole-Grain Cereals, Legumes. Important for nervous system, Whole-grain cereals, pulses, digestive system, and skin meat, poultry, fish, vegetables (especially mushrooms). Part of co-enzyme A(CoA) needed Widespread in foods: milk, for energy metabolism, meat, peanuts, eges 56Vitamin 86 (Pyridoxine) Vitamin 87 (Biotin) Vitamin B9 (Folic acid / Folate) Vitamin 812 (Cobalamin) Ascorbic acid (vitamin C) It helps in making white blood cells, and haemoglobin. Functions as coenzyme in metabolic reactions. Formation of neurotransmitters Needed for maintenance of normal blood pressure and reducing risk of, cancer Needed for making new cells Important to nerve function Antioxidant, role in collagen formation hence in wound healing, part of an enzyme needed for protein metabolism. Important for immune system, helps in iron absorption MICRO NUTRIENT: VITAMINS- FAT SOLUBLE Vitamin A (Retinol) Vitamin D (Calciferol) Needed for vision in dim light, healthy skin and mucous membranes, growth of skeletal and soft tissues, immune system health Needed for proper absorption of calcium and phosphorus; Deposition of calcium and phosphorus in bones 37 Whole-grain cereals, pulses, meat, poultry, fish vegetables (especially mushrooms). Widespread in foods like organ meats, such as liver or kidney; egg yolk; nuts, such as almonds, peanuts, and ‘walnuts; soybeans and other legumes. Green leafy vegetables particularly spinach, pulses, ‘oranges and orange juice, and liver. Meat, poultry, fish, seafood, eggs, milk and milk products. Found in fruits and vegetables, especially citrus fruits, fresh vegetables in the cabbage family, sprouts, Amla and guava. Milk, cheese, cream, butter, egg yolk, liver, Betacarotene. Dark green leafy vegetables. Ege yolks, liver, fatty fish, fortified foods. When exposed to sunlight, the skin can make Vitamin .Vitamin E (Tocoferol) Vitamin K. (Phytonadione) Act as Antioxidant Protects cell walls Needed for proper blood clotting MICRO NUTRIENT- MINERALS- MACRO SODIUM CHLORIDE POTASSIUM CALCIUM Needed for proper fluid balance, regulating alkalinity and acidity of body fluids, nerve transmission/and muscle contraction. Needed for proper fluid balance, stomach acid Needed for proper fluid balance, nerve transmission and muscle contraction Important for healthy bones and teeth; Important in nerve functioning, blood clotting, blood pressure regulation, immune system health 58 Polyunsaturated plant oils, (soybean, Corn, Cottonseed, safflower); Green leafy vegetables; Wheat germ; Wholegrain products; Liver; Egg yolks; Nuts and Seeds Green leafy vegetables and Cabbage, Milk ‘Also produced in intestinal tract by bacteria Table salt, soy sauce; large ‘amounts in processed foods; small amounts in milk, breads, green leafy vegetables, and unprocessed meats Table salt, soya sauce; large amounts in processed foods; small amounts in milk, meats, breads, and vegetables Meats, milk, fresh fruits and vegetables, whole grains, pulses Milk and milk products; fish with bones (eg,, sardines); fortified soya milk; greens (broccoli, mustard leaves); pulsesPHOSPHORUS MAGNESIUM ‘SULPHUR Important for healthy bones Meat, fish, poultry, eggs, milk, and teeth; found in every cell; processed foods Part of the system that maintains acid-base balance ‘+ Found in bones; Nuts and seeds; pulses; leafy, green vegetables; seafood; chocolate * Needed for making protein, muscle contraction, nerve transmission, immune system health Found in protein molecules Occurs in foods as part of protein in meats, poultry, fish, eggs, milk, pulses, nuts MICRO NUTRIENT- MINERALS- MICRO IRON ZINC IODINE SELENIUM part of haemoglobin that carries oxygen to every cell in the body; Part of myoglobin needed for muscle contraction, Has a function in taste perception, ‘wound healing, normal foetal development, important for immune system Found in thyroid hormone, which helps regulate growth, development, and metabolism Antioxidant 59 Organ meats; red meats; fish; poultry; egg yolks; whole pulses and whole grain cereals; dried fruits; dark green leafy vegetables. Meats, fish, poultry, whole grains, vegetables Seafood, foods grown in iodine-rich soil, iodized salt, bread, dairy products Meats, seafood, grainsCOPPER Needed for iron metabolism Pulses, nuts and seeds, whole grains, organ meats, drinking water MANGANESE Part of many enzymes Widespread in foods, especially plant foods, FLUORIDE Involved in formation of bones and Drinking water (either teeth. fluoridated or naturally ee containing fluoride), fish, and most teas CHROMIUM Works closely with insulin to Organ meats especially liver, regulate blood sugar (glucose) whole grains, nuts, cheese levels MOLYBDENUM —_Part of some enzymes Pulses, breads and grains; green leafy vegetables, milk; liver IW oe LL eee ze Lee aa Nutritive Component: © This directly provide nutrition ‘© Carbohydrate, Proteins, Fats, Vitamins & Minerals. Non Nutritive Component: ‘* This does not provide any nutrition but helps in the process of Digestion. © Water & Roughage (Fibre) 60Carbohydrate: Macro, Fat Macro: Yes Yes A Fat Soluble B Solble Water Vitamins © Soluble Micro Yes No D Fat Soluble Fat Soluble K Fat Soluble Minerals Micro Yes No Roughage For Hydration. No No wate Fort No Ue An Reo Lee Ua AcE a eke a oe elon Wee Wie at HEALTHY WEIGHT It isa state where the weight of an individual is in proportion to his/her weight. It is measured by BMI. Body Mass Index is a simple calculation using a person's height and weight. ‘The formula for is BMI = kg/m? where kg is a person's weight in kilograms and m?is their height in meters squared. If the BMI is between 18.5 to 24.9 the weight of an individual is said to be normal or healthy. Weight (kg) {Height (m)}*2 avi ‘Classification ns Under wee asa oral wight Be209 Overciht ose las obesity 350399 cat aoe cas obey 61PITFALLS OF DIETING If Dieting is not practised in a proper and scientific manner then it causes more problems. Some pitfalls or danger of unplanned dieting are: ree Person reduces the diet considerably which causes low level of Reduction of ray thus person feels tiredness body ach Retuct ‘energy thus person feels tiredness body aches. People often skip meals to reduce weight where as in react meal ‘Skipping meals they take large among of food Low energy Diet: The person take diet without fats and less carbohydrates by which health is affected Not performing _People often consider that reducing diet for controlling weight but physical Activity: they neglect physical activities which is equally important for healthy Lifestyle. | _ People often think that drinking water or liquid makes them to Taking less Liquid gain weight which is wrong. FOOD INTOLERANCE ‘Afood intolerance is when you have difficulty digesting certain foods or ingredients in food. It's not usually serious, but eating the food you're intolerant to can make you feel unwell, ‘The most common food intolerance is lactose intolerance. Gluten (wheat, rye and barley) = found in foods like bread and pasta Histamine = found in foods and drinks like wine and cheese Caffeine = found in coffee, tea and some fizzy drinks. “Tay Sulphites = found in cider, beer and wine : Salicylates — found in some fruits, vegetables, herbs and spices Monosodium glutamate (MSG) found in ripened fruits, cured meats and savoury foods FOOD MYTHS The right type of carbs are important for Carbohydrates are bad ‘nti maintaining energy. Eating once a day is a good way to lose _Infrequent or inconsistent mealtimes can weight. ‘cause your body to go into starvation mode. Your body doesn’t shut down at night, however there just need be a proper gap between Dinner and going to bed. You have to stop eating at a certain time at night to lose weight 2Natural fats (in limited quantity) should be Eating fat will make you fat azing far wai maxeyou part of a well-balanced diet. i Glut tial only with Glut A gluten-free diet is good for everyone felacclpemeceet th heal =e intolerance may avoid consuming it Balance diet with proportionate nutrients ‘Calories In, Calories out’, is All That along with exercise is essential for Weight Matters for Weight management. management. IMPORTANCE OF DIET IN SPORTS-PRE, DURING AND POST COMPETITION Ceo) PRE COMPETETION © AIM. To store Energy Usually begins 01 Week before competition Includes Complex Carbohydrate to increase Glycogen Stores Low in Fat & Protein 1-2 Hours before competition- Carbohydrate energy drink. DURING COMPETETION * AIM. To maintain energy supply ‘* Usually depends on duration of competition ‘© Carbohydrate drinks in regular intervals ‘© Very light food with minimum Protein & Fats for Long duration events e.g. One Day Cricket POST COMPETETION © AIM. Recovery ‘© Water and Carbohydrate drinks ‘* Meal within 02 hours of Competition ‘Preferably Carbohydrate & Lean Protein 8