Sports and Nutrition

Sports and Nutrition

Balance diet: A diet which consists all essential food constituents in correct proportion.

Nutrition: Science of food & its relationship with health.

Two Components:

(1) Macro Nutrients:

(i) Carbohydrates:

• ‘Carbo’ ‘hydra’ ‘ate’ means ‘carbon’, ‘hydrogen’, ‘oxygen’.
• Provides energy
• Acts like a fuel in the body.
• Important for digestive operations.

• Fat, increase, weight.
• Accumulate fatty tissue.
• Leads to lethargic

Lack of carbs:

• Reduce weight
• Skin become loose
• Wrinkles appear.

Sources: Rice, maize, sugar etc.

• Contains, carbon, hydrogen, oxygen, nitrogen.
• They are not directly soluble, so converted into amino acid.
• There are 23 amino acids 9 must be in the diet.
• Acids create blood, muscles, nails etc.
• Regulates balance of water & acids.
• Transport oxygen, they are maximum in the body.
• Also called nitrogenous food, building blacks of life.
• Helps in mental development.

Sources: 2 Types

(1) Animal : Found in eggs, meat, fish etc.

(2) Vegetables: Pulses, soyabeen, nuts etc.

Excess use: Heart disease, stroke etc.

• 36 grams of protein per pound is required.

• Contains, carbon, hydrogen & oxygen in 76 : 12 : 12.
• Keeps us warm, provide energy.
• Protect our organs
• Helps in production of hormones
• Makes body soft regulates body temperature.

• Increases chance of heart diseases, due to in cholesterol.
• Found in fast foods.

(ii) Poly unsaturated, Monasaturated fats:

• Helps lower blood cholesterol.
• Poly unsaturated is slightly better then monosaturated fats.

Excess fat: If excess fat not utilized by body, it accumulates in body due to which various organs of body don’t work efficiently.

Less fat: If less, then carbs to some extent changes to fat.

Sources: (i) Animal: Meat, eggs, fish oil etc.

(ii) Vegetables: Dry fruits, soyabean, sweet potato etc.

(iii) Water:

• Contains, hydrogen & oxygen in 2 : 1.
• Blood contains 90% of water.
• Helps in transportation of nutrients to calls of body.
• Regulates body temperature.
• Essential for body’s metabolism.

(1) Minerals: 4% of body weight made of minerals.

(a) Macro minerals: 1 gram per day is required.

(i) Calcium:

• Growth & development of teeth.
• Clock blood
• Maintain balance of acid & base.

Deficiency:

• Asthma, Rickets
• Skin diseases

Rich in: Milk, orange, green vegetables.

• Keeps nervous system fit & active.
• Maintains amount of water in blood & tissues.

Deficiency:

• Weakness muscle of body.
• Lethargic

Found in: Carrot, mango, onion, tomato.

• Helps in muscular activities, contraction.
• Helps in transmission of nerve impluses.
• Balance water in body.

Found in:

• Milk products.
• Pickles
• Milk

Found in: Rice, beans, whole grains.

• Forms bone & teeth.
• Keeps muscle & nerve activities normal.

Found in: egg, fish, meat etc.

(i) Iron:

• Forms hemoglobin.
• Metabolishes fats, carbs & proteins.

Deficiency: Anemia

Found in: liver, meat, egg etc.

• Helps producing hormone of thyroid gland.
• Significant for growth & development of body.

Deficiency: Goitre, dwarf, mental retardation.

Found in: Fish, sea food etc.

Deficiency: Diabetes

Found in: Soyabean, carrot, tomato.

Found in: Eggs, pulses, green leaf vegetables.

(v) Cobalt: Protects from anaemia.

Found in: Milk, meat, green leafy vegetables.

Vitamins

Fat Soluble:

(i) Vitamin A:

• Yellow in colour, required in 2 mg.
• Destroyed by UV rays from sun.
• Destroyed at normal temperature in presence of oxygen.
• Protects body from communicable diseases.
• Helps in formation of bones & teeth.

Deficiency:

• Night blindness.
• Skin becomes dry.
• Teeth losses brightness.
• Negative effect on kidney.

Sources: Ghee, milk, curd, fish etc.

• White & odourless.
• Forms good teeth & healthy bones.
• Formed by carbon, hydrogen & oxygen.
• White crystalline substance.
• Maintains level of calcium & phosphorus.

Deficiency:

• Rickets
• Softness of bones
• Ill-shaped teeth

Sources: Egg, yold, fish, milk etc.

Deficiency:

• Occurs in people with genetic disorders.
• Muscle weakness
• Vision problems.
• Causes anaemia.

Sources: Groom vegetables, lines, heart, milk etc.

• Derived from coagulation, means blood clotting.
• Requirement is more for pregnant ladies.
• Prevents from excess bleeding in wounds.

Deficiency: 

• Blood don’t clot easily.
• anemia

(i) B or thiamin

• Colourless, sally, smells like yeast.
• Maintains health of liver, stomach, brain.
• Maintains efficiency of nerves & muscles.

Deficiency:

• Acute shortage of B₁
• Beri-Beri diseases
• Causes irritation & anger
• Stops development of body.

Sources: Wheat, orange, eggs, rice etc.

• Yellow
• Preserves & maintains characteristics of youth, tightness & smoothness of skin.
• Keeps eyes, nose, mouth, lips in healthy state.
• Destroyed in sunlight or cooking food for long time.

Deficiency:

• Stunted growth.
• Unhealthy skin.
• Inflamed eyes.
• Immunity power of white blood corpuscles.

Sources: Egg, yolk fish, rice etc.

• Body don’t store it.
• Means body excrete excess amount of vitamin.

Deficiency: Indigestion, fatigue, vomiting & depression.

Sources: Yeast, milk, fish, egg etc.

• Makes blood cells.
• Vital role in breakdown of fats & carbs for energy.

Deficiency: Fatigue, depression, vomiting, burning fat.

Sources: Meat, fish, soyabeans, egg yolk.

• forms haemoglobin.
• keeps skin health.

Sources: Meat, fish, rice, wheat.

(vi) B₇ or Biotin:

• Release energy from carbs & acids in metabolism of fats, proteins & carbs from food.

Deficiency: Impaired growth, depression, muscle strain.

Sources: Yolk, milk, yeast, bread etc.

(vii) B₉ :

• Tasteless, odourless, yellow
• Helps in blood formation.
• Cooking destroys it.

Deficiency: Loss of levcoagtes

Sources: Yeast, spinach & liver.

(viii) B₁₂ :

• Red
• Destroyed in cooking for long time.

Deficiency: Anaemia

(1) Fibre/ Roughage:

• Undigested part of food.
• Consist water
• Correct disorders of large intestine, prevent constipation.

Categories:

(i) Soluble:

• Dissolves in water.
• Reduce blood sugar.

(ii) Insoluble:

• Good stool softener.
• Don’t dissolve in water.
• Both are equally significant for humans.
• 30 gs of fibre recommended for adult per day.
• risk of heart disease.

Sources: Whole wheat, vegetables, oats, root etc.

• Blood comprise 90% of water.
• Blood helps in transportation of nutrients.
• Significant in excretion of waste products.
• Body losses approx, 2% of body weight.
• 20% of water intake comes from food.
• Excretes from body in forms like urine, faces, sweat etc.

• Natural pigments, found in fruits & vegetables.
• Colour from animal product & groins are less bright.
• Various colour derived from fruits & veges, like red, green etc.

(4) Flavour compound:

• Derived from both nutritive & non-nutritive compound.
• Sometimes it becomes difficult to know source of specific flavours.
• Acidic food provides sour taste.
• Alkoline provides bitter taste.

(5) Plant compound:

• Substances are injected that have beneficial or harmful effect inhibit cancer.
• Many harmful substances in plants.
• They have harmful effect of ingested in excess.