Presented By

:
Arjun
Arya
{B.P.E, B.P.Ed,
M.P.Ed, M,A
Yoga}
PE Teacher in
MSPS

Sports & Nutrition

 Food is the basic requirement of every
individual.It fulfils the energy needs and to
meet the development of body.
 The food ,which we eat, is known as ‘Doet’

Presented By
Arjun Ar
 “The Diet, which cintains all essential
nutrients like carbhohydrates, Fats, Proteins,
Vitamins, Minerals, etc.in apprpooriate
proportion, is known as balance diet.”
 The Ratio Between Proteins,fats and
carbohydrates should be 1:1:4 respectively.

Presented By
Arjun Ar
  Carbohydrates = 55-60%
1 gram CHO (Carbohydrates)
Gives 4.1 calorie energy.
C=Carbon
H=Hydrogen
O=Oxygen

 Fats = 20-25%
1 gram Fats Gives 9.1 calorie energy.

 Protein = 15-20%
1 gram Protein Gives 4.1 calorie
energy.

 NOTE :One calorie is defined as the

amount of heat energy needed to raise
the temperature of one gram of water
by one degree Celsius at a pressure of
one atmosphere.
Presented By :
Arjun Arya
 Factors Affecting Diet
 Age
 Type of work
 Gender
 Condition of Person
 Climate
 Age: During the growth period, the BMR(Basal metabolism reaches) is high, therefore
during infancy the energy need per Kg of body weight is highest than during adulthood. The
period at which the basal metabolism reaches its highest level is between the ages of 1-2 years.
A gradual decline occurs between the age of 2-5 years, with a more rapid decline until adult
age.
 Gender: The BMR is higher in adolescent boys and adult males as compared to adolescent girls
and adult females though it is not due to direct influence of sex differences, but are due to the
differences in body composition. Males have a greater amount of muscles and glandular tissues
which is metabolically more active whereas, females have greater adipose tissues which is
metabolically less active, Hence energy requirement of males is higher than of females.
 Climate: It is known that the BMR is lower in tropics then in temperate zones. Hence the
energy cost of work is slightly higher when the temperature falls.
 Body Size: It will have an important effect on energy needs because a larger body has a
greater amount of muscles and glandular tissue to maintain, thus requiring higher energy
allowances. A tall thin individual has a greater surface area than an individual of the same
weight who is short and fat and the former will therefore, have a higher basal metabolic rate.
 Status of health: During the periods of fever as well as malnutrition, the BMR of an individual
is affected. Illness involving an elevation of body temperature markedly increases the basal
heat production thus increasing the BMR, hence increased energy requirement.
 Altered Physiological States: During pregnancy and lactation, the energy needs are increased
because of an elevated BMR. In pregnancy; this additional energy is needed to support the
growth of foetus and maternal tissues. During lactation energy is required for synthesis of milk.
 Extent of Physical activity: Any kind of physical activity increases the energy expenditure
above the basal energy need. Energy for the performance of all types of physical activities
ranks next to basal metabolism in amount of energy expended.
 Carbohydrates (Glycogene Store in Liver)
Glucose CP (Creatine Phosphate)
ATP [Adenosine triphosphate
(O2+Insulin For Break Down) ]
ADP+PI (Adenosine Diphosphate +
Inorganic Phosphate) Energy
 Fats [Fatty Acid+Glycerine
/Adipose Tissue Store in Skin
(Below in Dermis Layer)]
 Protein [Amino Acid Store In Whole Body
Muscles According to Need]
There are several functions of the constituents of a balanced
diet are as follows
 The function of proteins present in the diet is to provide
material for the growth and development of the body and
repair of damaged tissues.
 Vitamins are needed in the diet to catalyze certain chemical
reactions in the body which are necessary for normal growth
and good health.
 The function of carbohydrates and fats in the diet is to
provide energy to the body.
 Minerals salts are needed by the body to form blood, bones,
and teeth to regulate body functions.
 Roughage is required in the diet for proper digestion and
bowel movement.
 Water is necessary in the diet to carry out the various life
processes in the body such as digestion
 Functions of
balanced diet
 Weight Controle
 Disease Prevention
 Improves Immune
System
 Improves the quality
of life
 Proper Mental Health
 The origin of words ‘Nutrition’ is derived from the
Latin words ‘Nutritionis or Nutrire’ meaning is “To
Nourish”.
 Food is a Mixture of many substances, which are
necessary for life.
Nutrition: - It is the process of obtaining &
consuming food or breaking down food &
substances taken in by the mouth to use for
energy in the body.
Nutrients: - The energic food in our diet consists of
various types of essential chemicals for our body
termed as nutrients: - e.g. Protein, fat,
carbohydrates, vitamins & minerals.
 (i) stay hydrated
 (ii) provide immediate fuel
 (ììí) boost performance
 (ív) preserve muscle and
 (v) improve recovery
 It is the study and practice of nutrition and
diet as it relates to athletic performance. It
is concerned with the type and quantity of
fluid and food taken by an athlete, and deals
with nutrients such as vitamins, minerals,
and organic substances such as
carbohydrates, proteins and fats.
 Macro nutrients :
Macronutrients mainly include carbohydrates,
proteins and fats and also water which are
required in large quantities and their main
function being the release of energy in body.
Macronutrients include Carbon, Oxygen,
Hydrogen, and Nitrogen.
 Micro nutrients :
Micronutrients mainly comprise
vitamins and minerals which are
required in minute quantities.
However, both macro nutrients as well as micro
nutrients are essential. Micro nutrients are
Vitamins & Minerals (chlorine, iron, manganese,
zinc, boron, sodium, copper, molybdenum and
nickel.)
 These essential
nutrients can be
broken into three
main groups
According To
Functions :
1. Energy Giving Food
(Carbohydrates+fats)
2. Body Bulding Food
(Protein)
3. Protective and
Regulatory Food
(Vitamins+minerals)
 Carbohydrates : C6:H12:O6
 Role in the Body - also known as starches and sugars, are
the Body’s main energy source/fuel.
 Recommended Allowance – In general,55-60% of your
caloris should come from CHO.Carbs have 4.1
calories/gram.Based on a 2,000 calories/day diet,this
amounts to 900-1300 calories per day, or about 225-325
grams. Determine your daily caloric intake.
 Food Sources – Carbs are found in all plant foods
(grains,vegetables,fruits & legumes etc), dairy and foods
containing added sugars.
 Simple Carbohydrates: The  Complex Carbohydrates: It
more refined the carbohydrates, provide a slower and more
the faster the glucose is released sustained release of energy than
into your blood,which can cause simple carbs.This contributes to
peaks and drops in your blood long-term good health,appetite
sugar level and less stable control and sustained energy
energy levels in the body. It’s levels. It’s found in legumes,
found mainly in fruits and milk, grains and starchy vegetables,
as well as in foods made with such as potatoes,peas and corn.
sugar, such as candy and other
sweets.
 Providing energy and regulation of blood glucose.
 Sparing the use of proteins for energy.
 Biological recognition processes.
 Dietary fiber.
 CHO are the main source of energy and provide
energy for working of body.
 Role in the Body : Fats provide energy during
endurance exercise, in between meals, and in times of
starvation.
 Recommended Allowance : Only 20-25% of total daily
calories should come from fats. Fats have 9.1 calories per
gram. Based on a 2,000 calorie/day diet, this amount to
about 400-700 calories a day, or about 44-78 grams of total
fats.
 Food Sources : Unsaturated fats/Good Fats [vegetable
oils, ground flax seeds, nuts and fatty fish
(salmin,mackerel)].
Saturated fats/Bad Fats [full fat dairy products, beef,pork
and various snack foods (cookies,pastries,donuts)].
Trans Fats {deep-fried foods, and snack foods chips,
crackers,etc.}
1. Saturated and trans fats can raise Bad cholesterol
levels(LDL-Low Density Lipo Protein) and increase disease
risk.
2. Unsaturated fats support health and may be
monounsaturated or polyunsaturated.In this
have Good Cholestrole(HDL-High Density Lipo
Protein).
 Fats are good source of energy and they
transports nutrients.
 Carrier of vitamins fat-soluble vitamins A, D,
E and K, and supports their absorption in the
intestine.
 Lubricant for various body organs specially
the organs of the gastrointestinal tract.
 Role in the Body: Proteins are part of every cell, tissue
and organ in our bodies.It is essential for growth,
maintenance and repair of all cells.
 Recommended Allowance: It’s recommended that 10-
15% of your daily calories come from protein.Protein has
4.1 calories/gram. Based on a 2,000 calories/day diet, this
amounts to 200-700 calories/day, or about 50-175 grams a
day.
 Food Sources: It Found in meat, fish, tofu, and other
soy products, eggs, nuts seeds Etc
 It builds muscles, tissues and organs.
 It produces antibodies, improves immune
system.
 Vitamins are complex compound of carbon. They are very
essential for normal working of body.Vitamins are required
in very small amount to keep our body healthy. They do
not provide enery but help to repair and maintenance of
various tissues.
 N.I. Lunin – (Nikolai Ivonovich Lunin) (1881) discovered
vitamins. The discovery of the vitamins was a major scientific
achievement in our understanding of health and disease. In
1912, Casimir Funk originally coined the term "vitamine".
 There are currently 13 recognized vitamins.
A. Fat-soluble Vitamins :- These Vitamins Are
A,D,E, and K. These are required in small
quantities. They can cause harm if taken in
excess.
B. Warter-Soluble Vitamins :- These Vitamins
are B,C and H. These vitamins can be
destriyed by heat.
Vitamin name Chemical name Solubility Deficiency disease Sources

Carrots, sweet
Retinoids (include: retinol, Night-blindness,colour- potatoes, pumpkin.
Vitamin A retinal, retinoic acid, Fat blindness
3-dehydroretinol and its derivatives) Keratomalacia

Legumes, nuts and

Vitamin B1 Thiamine Water Beriberi
seeds
Milk products, green
Vitamin B2 Riboflavin Water Ariboflavinosis (cheilosis)
vegetables, cereals
Vitamin B3 Niacin Water Pellagra Meat, fish, mushrooms
Vitamin B5 Pantothenic acid Water Paresthesia avocado
Vitamin B6 Pyridoxine Water Anaemia Banana, Egg, Spinach
Vitamin H/ Liver, sweet potatoes
Biotin Water Hair loss (alopecia)
Vitamin B7
Deficiency during pregnancy is Legumes, orange juice
Vitamin B9 Folic acid Water
associated with birth defects.
Egg, seafood
Vitamin B12 Cyanocobalamin Water Megaloblastic anaemia
Vitamin C Ascorbic acid Water Scurvy Broccoli, cabbage
Egg yolks, liver,
Ergocalciferol, sunlight
Vitamin D2–D3 Cholecalciferol, Fat Rickets

Plant oils, nuts

deficiency is very rare,
Alpha-tocopherol/Tocopherol,
Vitamin E Fat mild hemolytic anemiain
Tocotrienol
newborn infants, ataxia

Naphthoquinone (not to be confused Broccoli, spinach

Vitamin K Fat Bleeding diathesis
with ketamine)
 It is very essential in our diet. 4% of our body weight is
made up of minerals.These are required for healthy teeth,
bones and muscles.
 It is also used by the body for various activities such as
transmission of nerve, impulses formation of hormones and
maintenance of heartbeat etc.
 Major minerals are classified  Microminerals. Also called
as minerals that are required trace minerals, these are
in the diet each day in minerals which are required
amounts larger than 100 in small amounts.
milligrams.
 (A) Nutritive Components of Diet :
1. Carbohydrates
2. Fats
3. Protein
4. Vitamins
5. Minerals
are all nutritive components of the diet.
A balanced diet consists of all of these
components.
 (B) Non-Nutritive Components Of Diet :
are those components that do not provide
energy or calories. Roughage or fibre,
water, colours, flavours, pesticide residues,
etc., are among tens of thousands of non-
nutritive components of diet or food. As a
matter of fact, there are a lot of non-nutritive
components of diet that can be identified
easily. However, there are also many non-
nutritive components of diet that have been
discovered recently. There may be thousands
of phyto-chemicals which can both help us or
harm us. Some of them are considered to
check the cancer initiators or promoters in the
body. The explanation of non-nutritive
components of diet is given below.
 1. Fibre or Roughage: Fibre or roughage has no nutrient
value. Hence, it is included in the non-nutritive components
of diet. It is the undigested part of the food or it can be
said that it cannot be digested by the human intestinal
tract. It consists of water and improves intestinal function
by adding bulk to food. It satisfies the appetite. It helps to
correct the disorders of large intestine. It prevents
constipation. Roughage or fibre can be divided into two
categories.
(A) Soluble (B)Insoluble fibre :
 Soluble fibres : can dissolve in water, whereas, insoluble
fibre can’t. The soluble fibre reduces blood sugar
fluctuation and lowers cholesterol.
 Insoluble fibre : is a good stool softener.
 Usually 30 grams of fibre is recommended for an adult per day.
Both types of roughage or fibre are equally significant for
human beings. Fibre is helpful in decreasing the risk of
heart disease and in preventing certain types of cancer.
 Sources. Whole wheat, fresh fruits, root, vegetables, oats,
connective tissues of meat and fish are very good sources of
roughage.
 2. Water: Water is also an essential component of
diet. With the help of water the nutrients are
carried through blood to the various cell of body.
Human body has 70% of water.
 The Deficiency of water in body cause dehydration.
 We should drink 12-15 glasses/3-5 liter water.
Requirements of water may be fulfilled with other
fluids like juice, coffee, tea, milk and soups, etc.
 3. Colour Compounds:
 4. Flavour Compounds:
 5. Plant Compounds:
 6. Preservatives.
 3. Colour Compounds: Food or diet is made more appetizing and
attractive by the wide reflection of colours made possible through
pigments. Natural pigments are found in fruits and vegetables.
 4. Flavour Compounds: Flavours are derived from both nutritive and
non-nutritive components of food. Sometimes it becomes very difficult
to know the source of a specific flavour. An acidic food provides sour
taste while an alkaline one provides a bitter taste.
 5. Plant Compounds: In addition to colour compounds and flavour
compounds, there are some plants which contain other non-nutritive
substances. When these substances are ingested they may have
beneficial or harmful effects. There are many compounds that inhibit
cancer. There are also a number of harmful substances in plants which
have harmful effects if ingested in excess.
Caffeine is one such example. If it is taken in excess quantity then it
may increase heart rate, secretion of stomach acid, lead to excessive
urination.
 6. Preservatives: The components which have the ability to stop the
microvial growth are added to food and beverages.
Thank You