CHAPTER 2

SPORTS AND NUTRITION

PART 1 -BALANCED DIET AND NUTRITION
TOPICS TO BE COVERED

I. Balanced Diet
II. Nutrition-Macro and Micro
Nutrients
 Balanced Diet
Carbohydrate

Water Fat

Balanced
Vitamins Diet Fiber

Minerals Protein

• A diet which consists of all the essential food constituents’ viz. protein, carbohydrates,
fats, vitamins, minerals and water in correct proportion is called balanced diet.
• A balanced diet contains sufficient amounts of fiber and the various nutrients
(carbohydrates, fats, proteins, vitamins, and minerals) to ensure good health.
 Nutrition
• Nutrition :- It is the science of food and its relation to health.
• 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 can be divided into 2 categories: macronutrients, and
micronutrients.

Nutrients

Macro Micro
Nutrients Nutrients

Macronutrients are those Micronutrients are those

nutrients that the body nutrients that the body
needs in large amounts. needs in smaller amounts.
 Goals Of Nutrition

• Stay hydrated
• Provide immediate fuel
• Boost performance
• Preserve muscle and
• Improve recovery.
 Sports Nutrition

• 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
• Applies Nutrition practices for
maximal Sports Performance
 Macro-Nutrients

• Macronutrients are nutrients that

provide calories or energy and are
required in large amounts to
maintain body functions and carry
out the activities of daily life.
• There are three broad classes of
macronutrient:
1. Carbohydrates
2. Fats
3. Proteins
4. Water
 1. Carbohydrates

• Carbohydrates are the most important

source of energy
• Contain elements of Carbon, Hydrogen
and oxygen
• First part ‘carbo’ means Carbon,
• Second part of the name ‘hydr’ means
hydrogen.
• The third part of the name ‘ate’
means that they contain oxygen.
• Examples :- pasta, bagels, whole grain
breads, and rice
 2. Fats
• Fats contain carbon, oxygen and hydrogen in
the percentage of 76, 12 and
12,respectively.
• Fats are necessary for many body functions.
• Fats keep us warm and protect our organs.
• Fats also help in the production of
hormones.
• There are three different groups of fats in
diet, that is,
1. Saturated fats
• Examples :- Fatty meats and
2. Polyunsaturated fats fish, cheese, butter, nuts and
3. Mono-unsaturated fats seeds, chocolate
 3. Proteins
• Proteins contain—carbon, hydrogen,
oxygen, nitrogen and sometimes sulphur.
• Proteins are very large molecules, so they
cannot be directly absorbed into our blood.
• So they are turned into amino acids by our
digestive system.
• These amino acids are used by the body to
create blood, muscles, nails, skin, hair and
tissues in internal organs.
• Proteins form new tissues, repair the broken
tissues, regulate balance of water and acids, • Examples :- Soya beans,
transport oxygen and nutrients and make Cheese, Fish, nuts , pulses and
antibodies. legumes
 4. Water
• Water is a compound which is made up of
hydrogen and oxygen elements in the ratio 2 : 1
• Our blood also contains 90% of water.
• Water helps in the transportation of nutrients to
the cells of the body.
• It is also important for the excretion of waste
products.
• It also regulates the body temperature.
• It is Vital for various chemical reactions taking
place in our body.
• It is essential for the body’s metabolism.
 Micro-Nutrients

• Micronutrients:- Nutrients required in

small amounts by the body
• Micronutrients mainly comprise
vitamins and minerals which are
required in minute quantities.
• However, both macro nutrients as well
as micro nutrients are essential.
 1. Minerals
Minerals

Macro Micro
Minerals Minerals

• Minerals are required for healthy teeth, bones and muscles. Minerals are also used by body
for various activities such as transmission of nerve impulses, formation of hormones,
maintenance of heartbeat etc.
• Our body requires more amount of macro minerals than trace minerals. Macro minerals or
macro-elements such as calcium, phosphorus, sodium, chlorine, magnesium, potassium and
sulphur are required by our body in more amounts, i.e., 0.1 gram of each of these minerals
per day.
• On the other hand, trace elements or micro minerals such as copper, iron, iodine, fluoride,
cobalt, chromium, selenium and zinc are required in less amounts, i.e., 0.01gram of each
trace element per day.
 i. Macro Minerals
Macro Minerals:-

a) Calcium: Calcium is among the top macro-minerals in terms of growth and development of our
bones and teeth. It helps in blood clotting. Its deficiency may cause rickets. The sources are
cheese, milk, orange, juice, eggs, green leafy vegetables and cereals.
b) Potassium: Potassium is one of the most required minerals in diet. It is helpful in keeping the
nervous system and muscular system fir and active all the time. it helps in maintaining the amount
of water in blood and tissues. Its main sources are banana, tomatoes, green leafy vegetables,
beans etc.
c) Sodium: It helps in muscular activities. It also helps in transmission of nerve impulses. The
sources are table salts, pickles and butter etc.
d) Magnesium: It repairs and maintains body cells. It is found in meat, brown rice, beans and
whole grains etc.
Phosphorus: Phosphorus helps in the formation of bone and teeth. It keeps the muscles and nerve
activities normal. The sources are egg, fish, liver, milk, and unpolished rice etc.
 ii. Micro Minerals
Micro Minerals:-

a) Iodine: It produces the hormones for the thyroid gland. It is also significant for proper growth
and development. Lack of iodine can cause goiter (swollen thyroid gland) and mental retardation.
The sources are iodized salt, fish and sea food.

b) Iron: it is essential in the production of hemoglobin. Its deficiency causes anemia. The sources
are meat, egg, dry fruits, spinach banana and greet leaf vegetables.

c) Chromium: it is essential in the production of hemoglobin. Its deficiency may cause diabetes.
The sources are soya beans, black gram, carrot, tomato, groundnuts, bajra and barley.
 2. Vitamins
Vitamins

Fat Soluble Water

Soluble
Vitamins Vitamins

• Vitamins are chemicals, which are required in very small amount to keep our body healthy.
• If a particular Vitamin is not present in our diet, it may cause a deficiency disease.
• A well-planned and nutritionally adequate diet should meet an athlete‘s vitamin and mineral needs.
 i. Fat Soluble Vitamins
Fat Soluble Vitamins: Fat soluble Vitamins are those Vitamins which are soluble in fat. These Vitamins are
composed of the elements of carbon, hydrogen and oxygen.
• Vitamin A: This Vitamin is formed by the elements of hydrogen, carbon and oxygen. It is helpful in the
formation of bones and teeth. It also provides resistance to infections. Its deficiency leads tonight
blindness. Its sources are cod liver oil, animal liver, egg yolk, milk, milk products, mango, papaya and
yellow vegetables.
• Vitamin D: It is formed by the elements of carbon, hydrogen and oxygen. It is a white crystalline
substance. It helps in the absorption of calcium and phosphorus. Its deficiency may cause rickets and
osteoporosis. Sunrays, milk, butter and fish liver oils are the main sources of this Vitamin.
• Vitamin E: Vitamin ‘E’ is an important Vitamin required for the growth of many organs in our body.
Generally, the deficiency of Vitamin E is rare but it can occur in people with certain genetic disorders and
in very low-weight , premature infants. Its deficiency may cause anemia, or low red blood count. It is also
an anti-oxidant. This means it helps to slow down the process that damage cells. Its deficiency may cause
nerve and muscle damage that results in loss of feeling in arms and legs, loss of bodymovement control,
muscle weakness and Vision problems. Green vegetables , kidney, liver, heart, cotton seed, sprouts,
coconut oil, yolk, dry and fresh fruits, milk, meat, butter and maize are rich sources of Vitamin ‘E’.
• Vitamin K: The main function of this Vitamin is to clot the blood. It also helps in the prevention of
hemorrhage and excessive bleeding in wounds. Its deficiency may cause anemia. Its main sources are
tomato, potato, spinach, cabbage, soyabean, fish, cauliflower, wheat, egg and meat.
 ii. Water Soluble Vitamins
Water Soluble Vitamins : These Vitamins are soluble in water. These Vitamins contain the elements of nitrogen and
even sulphur.
• Vitamin B Complex: Vitamin B consists of eight soluble Vitamins that play important roles in cell metabolism.
1. Vitamin B1 or Thiamin: This is a colourless Vitamin. Its taste is salty. It helps in metabolizing carbohydrates. It
maintains the health of liver, kidneys, intestines, stomach, brain, nerves and muscles. It helps in the
assimilation of Vitamin A in our body. Deficiency of Vitamin B1 causes numerous ailments such as skin
diseases, headache, lack of concentration, sleeplessness, loss of appetite, indigestion. Due to the acute
shortage of Vitamin B1, an individual may fall prey to ‘beri-beri’ disease.
2. Vitamin B2 or Riboflavin: This Vitamin is yellow in colour. It is usually destroyed in sunlight and also if the
food is cooked for a longer time. It helps in preserving and maintaining the characteristics of youth, tightness
and smoothness of skin, activity, health of body tissues, etc. It is essential to keep the eyes, nose, mouth, lips
and tongue in healthy state. The deficiency of this Vitamin causes stunted growth, unhealthy skin and
inflammation in eyes. Its deficiency also decreases immunity power of white blood corpuscles.
3. Vitamin B3 or Niacin: Vitamin B3 or Niacin is water soluble, so our body does not store it. This means that
our body can excrete excess amount of the Vitamin if it is not needed. Its deficiency may cause pellagra.
Symptoms of its deficiency include indigestion, fatigue, vomiting and depression.
 ii. Water Soluble Vitamins
4. Vitamin B5 or Pantothenic : It is necessary for making blood cells and plays a Vital role in the breakdown of fats
and carbohydrates for energy. The deficiency of this Vitamin may include the symptoms such as fatigue,
insomnia, depression, irritability, vomiting, stomach pain and burning feet.
5. Vitamin B6: This Vitamin is Vital for the formation of hemoglobin. It also keeps the skin healthy.
6. Vitamin B12: Its colour is red. This Vitamin is usually destroyed if food is cooked for a longer time. Its deficiency
may cause anemia.
7. Vitamin B9 or Folic Acid: It is tasteless, odorless and yellow in colour. Simple cooking can destroy this Vitamin. It
is very essential for reproduction, growth and development of body. This Vitamin is helpful in blood formation.
8. Vitamin B7: Its chemical name is biotin. Its deficiency may lead to impaired growth, depression, muscle strain,
etc.
• Vitamin C: This Vitamin is also known as ascorbic acid. It is a water soluble Vitamin. It is a white crystalline substance.
Vitamin C helps in healing the wounds. It increases metabolic rate and is helpful in absorbing calcium. It is also a
highly effective antioxidant. It is also essential for the formation, growth and repair of bones, skin and connective
tissues. It also maintains healthy teeth and gums. The deficiency of Vitamin C causes scurvy. Adults may feel tired,
weak and irritable due to the deficiency of Vitamin C. This Vitamin is usually found in lemons, pineapples, guava,
amla, ber, oranges, tomato, green chilies and apples.
Macro-nutrients vs Micro-nutrients
THANK YOU…