SPORTS AND NOTRETION a otonce pit ft om me ® Diet) wien consiss Of of #22 Essentiol > te pooteins, cosbohyaraie , Fats, utemins, Fimat no was come penn baled tows be “WE yoewss OF Odicining % consuming Food 05 beeaHing Down ood # Sutslan as tofen Im by ER MOUIR Ye use foo Euogy im BR vody “We BwTgic Food in CUS Diez cOngiCe OF vorIOUL types OF Essential chwmicoS8 foo oud body Jeomed GH —tokn's Eg poOrein, Fak, caobonytanies , viemid BS Mixwals Neeaed Ws Serge faust Needed in Swat Wows: Gy Suny eneegy ond Se lorie: (2 doomed Goreng eros foe Gone ong Finer or ta Buy oF 2 body “Way Incude Mingwas ond STHty Include cabohyloosd , prosenc, witeming For ond wares: CORBORYATEIS Cond) “> ost movers sour OF ettgy “> “Wy contin Ae ieedd OF castor, mEREREN OG Ongar > casamynkd-> canto meat casbon, hy wow nySsogen ord ae mon on ge -peameneast ox ong Compe with eaten 20 Ogee pecs (> SouHCeS ~ fs sop gn poe od tem. > Depcincy Moeme® sh Reus) we wane of OF Pent Cott) i) ore start ompeoning on me Face Vid peason second leon & in PSF ACRES ate (Sowa Hakewtedtaere | “ander ci ae | ae {Sacha rte {enc patrProteins: + Proteins are the body building Foods. * Chain of aminoacids that contain carbon, oxygen, hydrogen and ritrogen. + Need for growth and development of body. + Required for production of Hormones. + Protein forms ANTIBODIES that helpsiin preventingillness and diseases. + Deficiency Disease - Lack of proteins can cause Kwashiorkor and Marasmus. + Sources of Protein -Two types of sources A, Animal Source. Plant Source + Protein, which we getfrom «Protein, which we get from ‘animal products. plants. for example for example eggs, milk milk products, various types of pulses, soyabean, meat and fish Breen peas, groundnuts dry Fruits ate Fats + Fats contain carbon, oxygen and hydrogen. + Excess amount of carbs converts into fats «Fats have a very high energy content. + Fats also called Energy bank / Energy Food. + Fats are necessary for many body Functions. + Fats keep us warm and protect our organs. + Fats also help in the production of hormones. + Our body stores Fat under skin and region in kidney and liver. +Sources of Fats -Two types of sources Animal Source. Plant Source ‘Animals are good source of «We alsa get fats From various Fats. plants for example- for example- eggs mik milk products, sweet potato, whole corn, dry Fruits, meat and ish coconut, oyabean ete. +Sources of Fats -Two types of sources Animal Source Plant Source + Animalsare good source of «We also get fat from various Fats, plants + for example + for example eggs, milk milk products, sweet potato, whole corn, dry fruits, meat and fish, coconut, soyabean etc.+ Water isa compound which is made up of hydrogen and oxygen elements inthe ratio 2. + Our blood also contains 90% of water. + Normal person requires 4 to 5 Litres of water per day. + Italso regulates our body temperature. + Water helps in the transportation of nutrients to the cells ofthe body. + Water s essential for the body's metabolism. + Deficiency Disease -Lack of water can cause constipation & Dehydration Micro Nutri + Minerals are essential in our diet. + About 4% of our body weight is made up of minerals. + Minerals are required for healthy teeth, bones and muscles. + Minerals convert food into energy. «Minerals are needed by enzymes for activation. + Minerals regulates fluid in our body. Typeset nels -[ Macro mineral Reasiredin ars smount Mero or trace minerals -Reoure in Small ancunt ner: ‘Calcium: + Essential for growth and development of our bones and teeth. + Ithelps in blood clotting «Its deficiency may cause rickets. + Main source - Cheese, Milk, Egg, Green leafy vegetables etc. + Itkeeps our nervous system and muscular system fit and acti + Ithelps in maintaining the amount of water in blood and tissues. Its deficiency may cause High blood pressure, constipation and Fatigue. ‘Main source - Banana, tomatoes, green leafy vegetables etc. + Ithelps in muscular activities. + Ithelps to maintain the proper balance of water. + Main source - table salt, pickles, butter etc.«Its deficiency may cause High blood pressure, heart di Diabetes and Osteoporosis. «Main source - Meat, brown rice, beans etc. + It helps in the formation of bones and teeth. + Itkeeps the muscles and nerve activities normal. “Its deficiency may cause loss of appetite, anxiety and fatigue. + Main source - egg, ish, milk etc. Micro Minerals + Ithelps in the production of hormones in the thyroid gland. + Itis also significant for proper growth and development of the body. «Its deficiency may cause goitre (swollen thyroid gland). + Hain source - iodised salt, fish and sea food. is essential in the production of haemoglobin. + Its deficiency may cause anaemi ‘Main source - Meat, egg, dry fruits, spinach, banana ete. + It stimulates insulin acti + ts deficiency may cause diabetes. “Mfain source -soyabean, blackgram, carrot, tomato etc. Copper — + It helps iron in the formation of haemoglobin. «Its deficiency may cause anaemia and muscle weakness. + Hain source - eggs, pulses, green leaty vegetables ete. Cobalt sItprotects us from anemia. =. + Its deficiency may caus source - green leafy vegetables, Milk and meat etc.Vitamins” + Vitamins are important nutritive component of food just like protein, carbohydrates and fat. + We need vitamins in less quantity. + Vitamins are important for healthy life. - Vitamins increase immunity in our body and also protect us from various types of diseases. + If our diet lacks in various vitamins, we may suffer from different deficiency diseases. Fat Soluble Vitamins - Soluble in fat. -*Types of Vitamins. [ ‘Water Soluble Vitamins - Soluble in Water. ‘ramen Ea ‘Water Soluble Vitamins a Vitorn B Complex'There ore 8 vain under vitamin 8 Complex Mneilicertieaiarre| wpteinces [er nikart om [Vitarin[Other None] Function | Deficiency ieose] Sources a jp litannei] thiamin [Rebs grouth ana] berber eggs, orange Wemnifrmeticenan | nec Jerr tnanite tretaboling care. sects mene eng ernie [wtamin 80) Riboflavin [nelps ingrowth of nec'd| Fatigue, Blurred vision | egg yolk, fish| raring | reve detncton of [omar eatin 970 nama endtaprerson "| sel vice isccansprenectcat sect ftanne| nace — farsa oo Felaye | mil mess, recerse peso fehete Viennese deing of [nine Hood eed pica tage crn ena fang | ot oh parapet FR ttt cent ee ne ena ro rare [Seger ne Viterin|Other Nore] Function | Deficiency divease] Sources sdoine | importer forthe Peayerk men ams adda beck sired hice fen ee ftanine| ict feips releateenera har lose and akin egg yolk milk] rom carbohydrates, | probleme, bute recrvegeabe Jannat cobalamin fssesrorarmresnon) Anaemia [egg mikmen Feist enctnordenmssitrerictnl prema [ESL Sayeahcbod - VIPRIRIC (Ascorbic Acid) + white in colour. + Keeps bones, blood vessels and ligaments maintained. + Due to the presence of Vitamin ¢, wounds are healed rapidly. * Deficiency Disease: Scurvy + Sources: Lemons, pineapples, grapes, apples, oranges etc.- Nutritive components of diet are those components which provide energy. - There are various nutritive components of diet which are described below. 1. Proteins 2. Carbohydrates 3. Fats 4. Vitamins 5, Minerals - Nutritive components of diet are those components which do not provide energy. - There are various non-nutritive components of diet which are described below. 1. Fibre or Roughage: * It is the indigestible portion of food. * It helps in digestion, constipation and helps to manage cholesterol levels. 2. Water * Water is an essential component of diet. * Even blood comprises 10% of water. * Our body consist of 70% of water in total body weight. * Water regulates our body temperature, Improves skin quality, Improves digestion and excreted waste products as urine and sweat. 3. Preservatives * Both natural and synthetic made. * Substance added to stop food from spoiling. * Widely used in food, juices, medicines etc.4. Colour Compounds * Makes food look attractive. * Colour derived from animal products are less bright. * Colour also derived from fruits and vegetables such as red, Orange, Yellow, Green and Blue etc. 5. Plant Compounds * There are some plants which contain non-nutritive substances. * These substances may have beneficial or harmful effects. * Example- Coffee Eating for Weight control - A Healthy CMU Rate Le a Clem eel Boi) vectors Beer ted ) :A healthy weight is that weight which lowers an individual's risk for various health problems such as heart diseases. stroke, high blood pressure. diabetes. ete, "A healthy weight is considered to be the one that is between 18.5 to 24.9 (BM)). If the BMI is below 18.5 an adult is considered Underweight and If the BMI is between 25 and 29.9 an adult is considered overweight and also If the BMI is 30 or greater. the person is considered to be obese.” + Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women, + FORMULA : a Body Mass Index - Weight in kg pe y Height in mi? nt 59 y (a &. Ansara eft — renee ight + Balanced diet * Eating lot of fibrous food Avoid Junk food + Drinks lots of water * Avoid Fats + Physical Activity Avod over eating Disadvantages et s Hert 2 Eating less to lose weight increases risk of heart ateac + ORGAN DAMAGE =>, disturbed blood circulation kidneys affect + SIDE EFFECTS <__, headaches + SUDDEN WEIGHT GAIN See eae * LOW BLOOD SUGAR LEVEL « DEPRESSION P 7 lack of Carbohydrates * HAIR LOSS -> due to lack of fats and proteins dine + MEMORY LOSS>3 £¢23"9, > workingFOOD MYTHS! + Drinking while eating makes you fat. + Food eaten late night is more fattening. + Vegetarian cannot build muscles. * Healthy food is expensive. FOOD INTOLERANCE Food intolerance is that when a person has difficulty in digesting a Causes of Food Intolerance + Absence of activity of enzymes responsible for breaking down the food elements. * These are usually innate. sometimes diet related or due to illness. Symptoms of Food Intolerance particular food. Food intolerance can cause stomach pain, headache, vomiting etcImportance of Diet in Sports-Pre, During and Post competition Requirements | Nutrition before competition: At least a week before the competition sportsperson should take complex carbohydrate food which usually helps in increasing glycogen store. The fuel for the muscle is usually provided in meals 3-4 days prior to the competition. The diet should depend on the intensity of the activity, The diet should be rich carbohydrate, low in fat and protein, Two hours before the competition a high carbohydrate energy drink can be considered sufficient. 2. Nutrition during competition: It is important to stay hydrated and maintain sugar level so that sportsperson may not undergo fatigue. If the duration of the competition is more than 60 mins than ¥% to 1 cup carbohydrate drink after 10-20 mins and if the duration is less than 60 mins than carbohydrate drink after every 20-30 mins. 3. Nutrition after competition: After competition it is important to recover properly , so the first preference should be given to replacement of fluid loss and this can be easily done by the intake of water or replacement drink. Meals after competition should be taken within 2 hours. For best glycogen restoration 100-200 grams of carbohydrate along with lean protein like meat or chicken should be taken. It will help in building, maintaining, and repairing of muscles. Atleat 20 gms of protein is required after completion for complete recovery. |. Provide Energy for Training and Competition 2. Facilitate Recovery After Training and Competition 3. Achieve and Maintain Optimal Body Weight and Composition