UNIT 5 Sports & Nutrition  XII

 

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UNIT 5 Sports & Nutrition  XII 

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 Sports & Nutrition

1. Concept of balanced diet and nutrition

Importance of a balanced diet.

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Balanced Diet -

A balanced diet is essential for maintaining overall health and well-being. It refers to a diet that provides all the necessary nutrients in the right proportions to support the body's growth, development, and daily activities. A well-balanced diet includes a variety of foods from all food groups: carbohydrates, proteins, fats, vitamins, minerals, and water.

Key Components of a Balanced Diet:

1. Carbohydrates: The primary source of energy, carbohydrates should make up about 50-60% of daily caloric intake. Sources include rice, bread, pasta, and cereals.
2. Proteins: Crucial for body repair, growth, and muscle development, proteins should constitute around 15-20% of the diet. Good sources include beans, lentils, eggs, meat, and dairy products.
3. Fats: Necessary for energy storage and protecting organs, fats should be consumed in moderation, making up about 20-30% of the diet. Sources include nuts, seeds, fish, and olive oil.
4. Vitamins and Minerals: These micro nutrients play a vital role in various body functions, such as boosting immunity and maintaining healthy bones and skin. Fruits, vegetables, and dairy products are excellent sources.
5. Water: Staying hydrated is essential for digestion, circulation, and maintaining body temperature. It is recommended to drink at least 8-10 glasses of water daily.

Benefits of a Balanced Diet:

• Supports growth and development
• Improves immune function
• Enhances physical and mental performance
• Reduces the risk of chronic diseases like obesity, diabetes, and heart disease

Incorporating a variety of foods in appropriate amounts ensures that all essential nutrients are met, contributing to a healthy and active lifestyle. For students, particularly in physical education, maintaining a balanced diet helps in optimising physical fitness and overall health.

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Nutrition -

Nutrition refers to the process by which the body takes in and utilises food for growth, energy, and maintenance of health. It involves the intake of nutrients—substances that the body requires to function properly, such as carbohydrates, proteins, fats, vitamins, minerals, and water.

Importance of Nutrition:

Nutrition plays a key role in overall health and well-being. It helps in:

1. Energy Production: The food we consume provides the energy needed for all physical and metabolic activities.
2. Growth and Development: Proper nutrition is essential for growth during childhood, adolescence, and other stages of life.
3. Tissue Repair and Maintenance: Nutrients like proteins help in the repair and regeneration of tissues and muscles.
4. Immunity: A well-balanced diet strengthens the immune system, helping the body to fight infections and diseases.

Types of Nutrients:

1. Macro nutrients:

   • Carbohydrates: The body's main energy source.
   • Proteins: Essential for tissue repair, muscle growth, and enzyme production.
   • Fats: Provide long-term energy, aid in nutrient absorption, and protect organs.

2. Micro nutrients:

   • Vitamins: Organic compounds that support various bodily functions, such as immunity, vision, and skin health. Examples include Vitamin A, C, D, and B-complex.
   • Minerals: Inorganic elements that help in bone formation, nerve function, and muscle contraction. Key minerals include calcium, potassium, and iron.

3. Water: Critical for life, water helps with digestion, temperature regulation, and waste elimination.

Role of Nutrition in Physical Education:

For students engaged in physical education, nutrition becomes even more crucial. It helps in:

• Enhancing Performance: Proper nutrition boosts physical performance and endurance.
• Muscle Recovery: Nutrients like proteins and carbohydrates help in quick recovery after exercise.
• Preventing Injuries: A well-nourished body is more resilient to physical stress, reducing the risk of injuries.

In conclusion, balanced nutrition is the foundation for a healthy, active lifestyle. It not only supports physical fitness but also improves mental alertness and overall well-being. Understanding the principles of good nutrition is essential for both everyday life and for optimising physical performance.

 

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2. Macro and Micro Nutrients: Food sources & functions

Concept of Nutrition – Micro & Macro nutrients, Nutritive & non-Nutritive Components of
diet.

Macro Nutrients :- Macro Nutrient are needed in large

quantities they normally include carbohydrates, fat, protein

and water.

Micro Nutrients: As vitamins and minerals which are required

in small quantities to ensure normal metabolism, growth and

physical well-being.

types and effects of micro nutrients on our

body?

Ans. Minerals & Vitamins are the micro nutrients of diet.

Function of Micro nutrients.

(i) Calcium :- It is required for bone and teeth formation,

deficiently causes Osteoporosis, Rickets and retorted growth.

(ii) Iron :- It is required for formation of Haemoglobin, deficiency

of iron leads to Anemia.

(iii) Phosphorus :- It helps to making strong bones and teeth.

(iv) Sodium :- It helps nervous system for better response,

dificiency leads to cramps and tiredness.

(v) Iodine :- It helps in proper growth and development of body,

deficiency leads to goitre.

(vi) Fluoride :- It helps to formation of teeth and nails.

(vii) Chioride : - It helps body to fight against infection, proper

functions of nervous system.

Vitamins :

Vitamin A - Helps in normal growth and development of eyes and

skin.

Vitamin D - Important for formation of strong bones & teeth.

Vitamin E - It protects the cell membrane and acts as antioxidant.

Vitamin K - Helps in Blood clotting and heals wounds.

Vitamin B - For growth & development.

Vitamin B2 - Helps in growth of RBC.

Vitamin B3 - Play important role in energy transfer, reactions in

the metabolism of glucose, fat & alcohol.

Vitamin B5 - In involved in oxidation of fatty acids & Carbohydrates.

Vitamin B6 - It helps in metabolism of amino acids.

Vitamin B7 - It play key role in metabolism of lipids, proteins and

carbohydrates.

Vitamin B9 - Folic Acids Needed for normal cell division especially

during pregnancy and infancy.

Vitamin B12 - It involved in cellular metabolism of carbohydrates

proteins and lipids and helps in production of RBC in

bone marrow.

Q.2 Soluble vitamins and their sources and water

soluble vitamins and their sources.

Vitamins

Water Soluble

Vitamin B Group Vitamin C

Fat Solvable Vitamins

Vitamin A Vitamin D Vitamin E

Vitamin K

Fat Soluble Vitamin

Vitamin A Vitamin A is found in Cord liver Oils/animal Liver, york,

Milk, & Milk products, carrot.

Vitamin D Vitamin is found in milk, fish, and Liver oils

Vitamin E Vitamin E is found in Green leafy Vegetables, Pulses,

eggs, cereals.

Vitamin K In tomatoes, Potatoes, Spinach, cabbage, soyabean,

fish, cauliflower, wheat, eggs, meat.

Water Soluble Vitamins

Vitamin B Vitamin B - Sources include peas, perk Liver, Legumes

B2 -- We can find in eggs, dark green vegetables, legumes,

whole and enriched grain produced milk.

B3 -- Fish, meat, peanuts and whole enriched grain produced

milk.

B5 -- Pork, meats whole grains, cereals legumes, green

leaftly vegetables.

B6 -- Cereals, grains, legumas, vegetables, milk, cheese,

eggs, fish liver, meat, flour.

B12 -- Fish, red meat, milk, cheese, eggs.

Vitamin C Citrus fruits like grape, lemon, oranges, and kiwis, other

good sources of vitamin C are mango, papaya,

pineapple.

 

 

Chlorine Phosphorous

Protein

(B B B B B B1 2 3 5 6 12 )

Water

 

simple carbohydrate

and complex carbohydrate.

Ans. (i) Simple carbohydrate give quick energy on the other

hand complex carbohydrates release slow energy.

(ii) The types of simple carbohydrates are Glucose,

Glactose, Fructose, Maltose, Sucrosse, Lactose.

Complex are starch, Giycogen, Dexitine and Cellulose.

(iii) Simple carbohydrate are more sweeter in taste than

complex carbohydrates.

(iv) Simple Carbohydrate can be absorbed quickly on other

side complex carbohydrates take time.

(v) Simple carbohydrates can be disolves in water but

complex carbohydrate are insoluble in water.

Fats are store in body and used as emergency sources

of energy.

(ii) Fats are important sources of energy for long duration

activities and important for proper function of glands

and other internal organs.

(iii) It helps in transportation of fat soluble Vitamins A,D.E.K.

(iv) It help in blood clotting maintenance of skin & hair.

Our diet should consist of 20%–25% of fat higher in

take of fat high risk of obesity and many heart diseases.

(v) Fats maintain body temperature and protect it from

effect of external temperature.

(vi) Fats make body soft & oily.

Water is very useful component of our diet because.

Blood plasma comprises 91% of water, water comprises 75%

of muscular weight & 70% of body weight. It is important for

secretion of waste produces. It regulate the body tempera-

ture. Our body loses approximately 2% of our body weight or

water per day. We compensate thus loss of water by drinking

water and by in take of food substances. It also functions as

a lubricant keeps the skin moist and protect the body from

shock. 20% of water in take comes from food and remaining

intake come from direct drinking water.

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3: Nutritive & Non-Nutritive Components of Diet -

A diet comprises both nutritive and non-nutritive components, each playing a distinct role in maintaining overall health. Understanding these components helps in designing a balanced and effective diet that supports daily bodily functions and physical activities.

Nutritive Components of Diet:

Nutritive components provide essential nutrients required for energy, growth, and repair of the body. These include:

1. Carbohydrates: The body's primary source of energy, found in foods like rice, bread, and potatoes.
2. Proteins: Essential for building and repairing tissues, proteins are present in foods like eggs, meat, beans, and dairy products.
3. Fats: These provide long-term energy storage, protect vital organs, and assist in the absorption of fat-soluble vitamins. Fats are found in nuts, seeds, fish, and oils.
4. Vitamins: These are required in small quantities but are crucial for metabolic processes, immunity, and healthy skin. Examples include Vitamin A (for vision), Vitamin C (for immunity), and Vitamin D (for bone health).
5. Minerals: Minerals such as calcium, iron, and potassium are important for bone strength, oxygen transport, and muscle function.
6. Water: While it provides no calories, water is vital for hydration, digestion, and regulating body temperature.

Non-Nutritive Components of Diet:

Non-nutritive components do not provide energy or nutrients, but they can influence health and digestion. These include:

1. Fibre: Found in fruits, vegetables, and whole grains, fibre aids digestion, prevents constipation, and supports healthy cholesterol levels.
2. Antioxidants: These substances help protect the body from harmful free radicals, which can damage cells. They are found in berries, leafy greens, and green tea.
3. Flavouring Agents: These enhance the taste and aroma of food but do not contribute to its nutritional value. Common examples include spices, herbs, and artificial flavours.
4. Artificial Sweeteners: Used as substitutes for sugar, they add sweetness without the calories. Examples include aspartame and saccharin.
5. Preservatives: These are added to food to extend shelf life and prevent spoilage. While they have no nutritional value, they are commonly used in processed foods.

Importance of Nutritive and Non-Nutritive Components:

• Nutritive components are essential for energy, growth, and maintaining bodily functions.
• Non-nutritive components, while not providing energy, play a significant role in digestion, food preservation, and enhancing taste.

A balanced diet should include a healthy mix of nutritive components for essential nutrients, along with non-nutritive components like fibre and antioxidants that contribute to overall well-being. Understanding both types ensures a holistic approach to diet and health, particularly important for students involved in physical education and sports.

 

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4. Eating for Weight control – A Healthy Weight, The Pitfalls of Dieting, Food Intolerance, and Food Myths.

Food intolerance & food myths. 

B. Pitfalls of Dieting

* Disturbed digestive system

* Acidity problem

* Gastric problem

* Muscular weakens

* Quick Tiredness

* Loose the shining of face

* Disturbed the metabolic rate

* Muscles cramp

* Chances of heart problems

* Pain in stomach

* Palpitation

* Burning sensation in urine

* After dieting, when A person comes on his normal diet. Body

weight overshoots the initial body weight from where he started

the dieting.

 

C. Food Intolerance

Food intolerance is that when a person has difficulty in

digesting a particular food.

Symtoms : Nausea, Vomiting, Pain in joints, headache and

reshes on skin, Diarrhoea, sweating, palpitations,

To reduce body weight when a person skip diet and colories

food. It is called dieting.

Food myths: Some various myths regading food.

1. Don’t take heavy Breakfast

2. Patoto Increase obesity

3. Does eating sweets cause diabetes

4. Do not drink water during meals

5. Sweets are not good for health

6. Don’t take milk just after eating fish

7. Do not take ingreasy meals

8. Dieting reduce weight

9. Non-Veg. food is compusory for protein

Multiple Choice Question (1 Marks)

Q.1 In which category BMI comes in 30 BMI

(a) Obesity I (b) Over lead

(c) Obesity II (d) Neathy weight

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5: Importance of Diet in Sports: Pre, During, and Post Competition Requirements

A well-structured diet plays a crucial role in enhancing an athlete’s performance before, during, and after competition. Each phase—pre, during, and post—has specific nutritional requirements that help fuel the body, maintain energy levels, and aid in recovery.

Pre-Competition Diet:

The primary goal of a pre-competition meal is to maximise energy stores and ensure optimal hydration, while avoiding foods that could cause discomfort or indigestion.

• Carbohydrate Loading: Carbohydrates are essential as they provide the glycogen needed for energy. It is advisable to consume complex carbohydrates like pasta, rice, or whole grains 3-4 hours before the event.
• Hydration: Drinking enough water or sports drinks before competition helps maintain fluid balance, preventing dehydration. Electrolyte drinks may be beneficial, especially in hot climates.
• Low Fat and Fibre: Foods high in fat or fibre should be avoided close to the event as they may slow digestion and cause discomfort.
• Moderate Proteins: A small amount of lean protein (such as chicken or tofu) can be included for muscle support, but the focus should remain on carbohydrates.

Diet During Competition:

The diet during a competition depends on the duration and intensity of the event. The aim is to maintain energy levels and avoid dehydration.

• Carbohydrates for Energy: For endurance sports or long-duration events, easily digestible carbohydrates like energy gels, bananas, or sports drinks can help maintain blood glucose levels.
• Hydration: Staying hydrated is critical, particularly in prolonged or high-intensity sports. Drinking water or sports drinks containing electrolytes is recommended to replenish fluids lost through sweat.
• Small Snacks: For long-duration events, small snacks such as energy bars can help maintain energy levels without causing discomfort.

Post-Competition Diet:

The post-competition phase focuses on recovery—replenishing energy stores, repairing muscles, and rehydrating.

• Carbohydrate Replenishment: Carbohydrates should be consumed within 30 minutes to 2 hours after the competition to restore glycogen levels. Foods like whole grains, fruits, and vegetables are ideal.
• Protein for Muscle Recovery: Proteins are essential after competition to repair and build muscles. Consuming lean proteins like chicken, fish, eggs, or plant-based options such as legumes can aid in recovery.
• Hydration: Rehydration is critical to replace fluids lost during the event. Drinking water or electrolyte drinks helps restore the body's fluid balance.
• Vitamins and Minerals: Fruits and vegetables rich in vitamins and minerals, particularly antioxidants (e.g., Vitamin C and E), help reduce inflammation and oxidative stress.

Importance of Tailored Nutrition:

• Enhances Performance: The right diet fuels muscles, increases stamina, and improves mental focus.
• Prevents Fatigue: Proper nutrition prevents energy dips during the event, allowing athletes to maintain peak performance.
• Aids Recovery: Post-competition nutrition speeds up recovery, reducing muscle soreness and preparing the body for future activity.

In conclusion, an appropriate diet tailored to the pre, during, and post-competition phases is essential for optimising performance, maintaining energy levels, and ensuring proper recovery. Athletes need to plan their meals strategically to get the best out of their physical capabilities.