FSM 3 – Ergogenics and Healthy Eating in Exercise and

Sports

UNIT II : A healthy and balance diet

A. A healthy diet
B. Macronutrient and micronutrient
C. Vitamins
D. Water and Minerals
E. Nutritional Guidelines
F. Nutritional Labelling

Lesson Objectives:
1. Understand what is a healthy diet and balanced diet.
2. Know the importance of macro and micro nutrients and exercise.
3. Discuss how to assess hydration status of athletes.
4. Discuss the right fluids balance in sports and exercise.
5. Apply the dietary requirement for your personal/individual nutritional goals.
6. Classify foods according to the food pyramid.
7. Identify nutrients strengths and weaknesses for each major food group in the food pyramid.
8.Evaluate nutritional quality of a food from its package level.

A. A HEALTHY DIET

Diet: a balanced diet and your health. A healthy diet is good for your physical and mental
health. It can reduce the risk and severity of obesity, heart disease, diabetes, hypertension,
depression and cancer.

Why a balanced diet?

Sometimes we eat because we enjoy the taste and experience of different foods. Sharing food
and meals are important social events.

But other than for pleasure, we need food to get nutrients, vitamins, minerals and energy.

Very few foods are either all good or all bad. By having an idea of the balance in your diet, it
should be easier to enjoy food and be healthy.

There are seven essential factors for a balanced diet: carbs, protein, fat, fibre, vitamins,
minerals and water

The rough percentage of daily calories that should come from each factor is shown in Table 10.

Table 10: Essential nutrients for a healthy balanced diet

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Nutrient % of daily Function Source

calories

Carbs 45–55% Energy Grains (refined & unrefined): wheat,

maize, corn, millet, oats, rice, flour,
pasta, noodles; potatoes; sweet
potatoes, yam. Fruit (sugar).

Protein 10–35% Tissue growth and Meat, fish, nuts, eggs, soya, beans and
maintenance pulses.

Fat 20–35% Energy, energy storage, Nuts, seeds, plant oils, dairy products
from fat hormone production (milk, cheese).

Fibre Included in Regulates blood sugar Peas, beans, vegetables, fruit, oats,
carbs. levels, bowel function and whole grains, brown rice, nuts, seeds.
bowel health.

Vitamins & trace Metabolism regulation, Specific to each vitamin/mineral. A

minerals aiding cell growth, other range of vegetables, lean meat, nuts
biochemical functions and seeds will cover most people’s
needs.

Water 0 Maintaining hydration Drinking water, other beverages. About

20% of water intake comes from food.

A healthy diet should include a varied selection of foods. But some types of food are better for
us (“5-a-day” for fruit and vegetables) than others (cakes, biscuits etc), see Table 11.

Table 11: Eat more, eat less…

Food types Comments

Eat more Raw and cooked vegetables & fruit (“5-a-day”), Linked to many aspects of
nuts, seeds, beans & pulses, whole grain better health including
cereals/bread, lean white meat (chicken without reducing LDL.
skin), fish (especially oily)

Eat in Lean cuts of beef, lamb, pork, shellfish, dairy These foods can all be an
moderation products (low fat), unsaturated fats (olive oil,
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vegetable oil). Dried fruit, jams. Sucrose, honey, important part of your diet.
fructose, chocolate.

Eat less and Saturated fat (butter, margarine, lard, cheese, These foods are not good
in limited cream, high fat milk), trans fat, salt (less than 5g for your health.Some
amounts daily). Processed meats/fatty cuts of meat guidelines include specific
(sausages, salami, bacon, ribs etc).Processed recommendations.
meals (high in fat, sugar and salt).Pastries,
muffins, pies, cakes, sweets, etc.Alcohol is high
is sugar and calories and is only recommended
in moderation.

Eating a wide range of different foods will give your body the nutrients and micronutrients that it
needs.

Diet and weight

In general, if we eat fewer calories than our body needs for energy, we will lose weight. If we eat
more than we need we put on weight.

But this is not the whole story. We all have an individual balance depending on how our body
signals to itself to process food. Some people burn more energy and in different ways, and this
explains some of the diversity in how we all look.

This can also change over time through life depending on whether we are still growing and
when we get older.

Some foods are processed by our bodies in ways that are more healthy. This tends to be foods
that release sugars more slowly and that contain fibre.

Other foods including saturated fats and foods that are high in salt or simple sugars can have a
negative impact on health because of how the body processes them.

Calories and lifestyle

The average number of calories you need each day can vary. It is influenced by many factors
including sex, age, metabolism, physical activity, growth and pregnancy.

Body height, weight and size, genetics, hormone levels and any illness can affect how much
energy we need.

Average daily guidelines recommend around 2500 calories for men and 2000 calories for
women.

TDEE - Total daily energy expenditure

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What is TDEE? TDEE stands for total daily energy expenditure. It is the total energy that a
person uses in a day. TDEE is hard to measure accurately and varies day by day. More often, it
is estimated using factors such as a person's basal metabolic rate (BMR), activity level, and the
thermic effect of food.

What is a Basal Metabolic Rate?

Your basal metabolic rate (BMR) is the number of calories your body needs to accomplish
its most basic (basal) life-sustaining functions. The Harris–Benedict equation is a method
used to estimate an individual's basal metabolic rate. The estimated BMR value may be
multiplied by a number that corresponds to the individual's activity level; the resulting number is
the approximate daily kilocalorie intake to maintain current body weight.

The Harris-Benedict equation formula used was:

In men,
BMR=66.4730 + 13.7516 x weight in kg + 5.0033 x height in cm – 6.7550 x age in years.

In women,
BMR=655.0955 + 9.5634 x weight in kg + 1.8496 x height in cm – 4.6756 x age in years.

Differences within nutrients

There are healthy and less healthy dietary sources of nutrients, especially for carbohydrates
(carbs) and fats. These are explained in below and in Table 12

1. Carbs: simple vs complex

Guidelines recommend that carbohydrates (“carbs”) form the basis of most diets, making up half
of total energy (calorie) intake. This food group can be separated into complex (good) and
simple (bad) carbs.

Complex carbs (wholewheat flour and pasta, and brown rice) contain larger chains of sugar
molecules. These take longer to digest than processed grains. This makes you feel full for
longer, helping to control your appetite.

Complex carbs provide energy and are key sources of fibre, B vitamins and minerals.

Refined complex carbs (white flour, pasta and rice) are digested more quickly by the body. This
makes them a faster source of energy. However, these types of carbs do not offer as many
additional nutrients. This is why whole-wheat and brown carbs help improve the overall quality
of your diet.

Simple carbs are the sugars. These can be natural (e.g. fructose found in fruit) or refined (e.g.
sucrose or glucose in soft drinks, sweets and biscuits).

Fruit and vegetables are carbohydrate foods. They include a wide range of vitamins and
minerals as well as soluble fibre. Aiming for five portions of fruit and vegetables a day is good
for your health.
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Fruit juice is counted as one of your 5-a-day, but if you are watching your weight it is better to
eat whole fruit which takes longer to digest and keeps you feeling full for longer.

2. Fat: saturated and unsaturated

Dietary fat is important for making healthy cells. It produces hormones and other signalling
molecules and is a source of energy and energy storage.

Two categories of dietary fat are saturated and unsaturated. They have the same amount of
calories but different effects on your health. We need to aim for a good balance between the
different dietary fats to optimise our health and reduce health risks.

Saturated fats are generally solid at room temperature and these are the fats that will have a
negative impact on our health. They are the naturally occurring ‘bad fats’ and are found
in butter, hard cheeses, fatty meat and meat products, cream, lard, suet and some plant oils
including coconut oil and palm oil.

Unsaturated fats include the polyunsaturated, monounsaturated and Omega 3 fats. These will
have a positive impact on our health. Monounsaturated and polyunsaturated fats are found in
oils such as olive, rapeseed and sunflower.

Omega-3 and omega-6 are known as essential fatty acids (EFA’s) because the body can only
get these from diet. They are found in oily fish such as sardines, salmon and mackerel.

Trans fats are a form of unsaturated fat that rarely exists in natural food but are associated with
partially hydrogenated vegetable oils. They are often added to processed foods such as cakes
and biscuits and so these should be eaten less often and in small amounts.

Trans fats as cooking oils have been banned in some regions because of their impact on
cardiovascular health.

Table 12: Types of fat and their impact on your health

Food types Comments

Saturated Generally solid at room Less healthy. Linked to high LDL and an
temperature. Animal fat from increase in heart disease. Diets high in
meat and dairy (butter, saturated fat are linked to raising levels of LDL;
cheese, cream). Some plant this can be a risk factor for heart disease.
oils including coconut oil and Saturated fat should not be excluded from the
palm oil. diet however, just consumed in smaller
amounts (7-10% of fat intake). A range of fats is
needed for healthy functioning of the body.

Unsaturated Vegetable oils like olive, Improve insulin sensitivity, LDL and TG
sunflower, and compared to saturated fats.Replacing saturated
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rapeseed/canola oil. Nuts, fats by unsaturated fats and carbs reduces the
avocados.Omega-3 (from oily risk of heart disease.
fish or supplements) and
omega-6.

Trans fats Trans fats are included in Trans fats increase bad cholesterol, reduce
processed foods.As a good cholesterol and are bad for your health,
processed cooking oil, it was especially “partially hydrogenated trans
widely used by fast food fats”.They are banned in some countries and
outlets for frying. US states for being used as cooking oils.

Diet and cholesterol

Cholesterol is a compound that is similar to fat. It is needed by the body to form the outside
barrier of cells (membrane). It can be made both by the body and consumed through sources in
the diet. Absorption of dietary cholesterol is complicated. Other factors such as genetics can
affect the overall level of cholesterol circulating in the blood.

High levels of cholesterol in the blood are associated with damaging arteries and heart disease.

3. Dietary fibre: soluble and insoluble

Dietary fibre is classed as either soluble or insoluable. A mixture of both soluble and insoluble
fibre is needed for good health.

Soluble fibre changes how other nutrients are absorbed in the digestive system. Insoluble fibre
is not metabolised and absorbs water itself.

Soluble fibre regulates blood sugar levels and balances intestinal pH levels.

Insoluble fibre helps with digestion and elimination by speeding up the passage of food in the
digestive system.

Dietary fibre typically contains a proportion of the carbohydrate cellulose, which cannot be
digested by humans as we lack the enzyme to break it down.

4. Vitamins and minerals

Vitamins are chemical compounds and minerals are chemical elements that the body needs in
small quantities. They are used by the body for a wide range of functions and very low levels
(deficiency) are related to some health complications.

Unless you have a low level of a particular mineral or vitamin, there is unlikely to be a benefit
from taking a supplement.
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C. VITAMINS

What are the 13 vitamins your body needs?

The 13 vitamins your body needs are vitamin A, C, D, E, K, B1 (Thiamine), B2 (Riboflavin), B3
(Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folate) and B12 (Cobalamin).

Vitamins are essential micronutrients that are needed for normal cell function, growth, and development.
Deficiencies can occur over the course of weeks to months, therefore it’s important to consume them
regularly through a healthy diet, and supplements if needed.

Each vitamin has unique functions in the body and can be found in a variety of different foods. Below is
an overview of the 13 vitamins your body needs to function:

Vitamin A
Vitamin A is a fat-soluble vitamin that helps maintain the health of the skin, corneas, lining of the lungs,
intestines, and urinary tract. It also plays an important role in night vision and helps protect against
infection. Excellent sources of vitamin A include sweet potato, squash, cooked kale, turnip greens,
collards, and carrots, as well as liver, salmon, and mackerel.

Vitamin C
Vitamin C is a water-soluble vitamin essential for the growth and repair of bone, skin, and connective
tissue, the healing of wounds and burns, and for the normal function of blood vessels. It also acts as an
antioxidant, protecting cells from free radicals, and can help the body absorb iron. Common sources of
vitamin C include citrus fruits, kiwis, berries, broccoli, and peppers.

Vitamin D
Vitamin D is a fat-soluble vitamin that aids the absorption of calcium and phosphorus in the intestine and
is essential for bone formation, growth, and repair. It also supports the immune system and may reduce
your risk of autoimmune disorders. Vitamin D is found in salmon, herring, sardines, canned tuna, as well
as fortified milk and yogurt (dairy and non-dairy.)

Vitamin E
Vitamin E is a fat-soluble vitamin that acts as an antioxidant, protecting cells from being damaged by free
radicals. Top sources include vegetable oil, nuts, seeds, green leafy vegetables, and wheat germ.

Vitamin K
Vitamin K is a fat-soluble vitamin that is necessary for blood clotting, as well as healthy bones and other
tissues in the body. Vitamin K can be found in dark leafy greens like kale, collard greens, and spinach, as
well as broccoli.
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Vitamin B1 (Thiamine)
Thiamin (Vitamin B1) is needed for the metabolism of carbohydrates, proteins, and fats, as well as for
normal nerve and heart function. Good sources of thiamine include whole grains, nutritional yeast, meat
(especially pork and liver), enriched cereals, nuts, legumes, and potatoes

Vitamin B2 (Riboflavin)
Riboflavin (Vitamin B2) is required for the metabolism of carbohydrates and proteins, and for
maintaining healthy mucous membranes like those in the nose and mouth. It can be found in meat and
dairy (meat, liver, fish, milk, cheese,) as well as eggs and enriched cereals.

Vitamin B3 (Niacin)
Niacin (Vitamin B3) is needed for the metabolism of dietary carbohydrates and fats, the synthesis of
cholesterol and fats in the body, as well as creating and repairing DNA. Niacin can be obtained from red
meat, poultry, fish, liver, legumes, whole grains, and enriched cereal and bread.

Vitamin B5 (Pantothenic acid)

Pantothenic acid (Vitamin B5) plays an essential role in the metabolism of carbohydrates and fats. Good
sources of B5 include beef, egg yolks, yeast, potatoes, broccoli, and whole grains.

Vitamin B6 (Pyridoxine)
Vitamin B6 (Pyridoxine), is needed in the metabolism of amino acids (protein building blocks),
carbohydrates, and fats, as well as for the formation of red blood cells, normal nerve function, and healthy
skin. Vitamin B6 can be found in organ meats (including liver), dried yeast, whole-grain cereals, fish, and
legumes.

Vitamin B7 (Biotin)
Biotin (Vitamin B7) is important for the metabolism of carbohydrates and fatty acids. Good sources
include meats, liver, eggs, milk, fish, dried yeast, sweet potatoes, seeds, and nuts.

Vitamin B9 (Folate)
Folate (Vitamin B9) plays an essential role in DNA and RNA synthesis as well as in the development of
the fetal nervous system. It’s found in raw green leafy vegetables, asparagus, broccoli, citrus fruits, liver
and other organ meats, enriched bread, pasta, and breakfast cereal. Folate is very sensitive to destruction
by heat, UV light, and oxidation. Extensive cooking can destroy 50–95% of the folate in food.

Vitamin B12 (Cobalamin)

Vitamin B12 (Cobalamin) is needed for the formation and maturation of red blood cells, DNA synthesis,
as well as normal nerve function. The best sources include meats (especially beef, pork, liver, and other
organ meats), eggs, milk, clams, oysters, salmon, and tuna. Good vegan sources of B12 include fortified
nutritional yeast, cereals, plant-based milk, and meat alternatives.

5. Protein

Protein is a source of energy. It is essential in maintaining the function of all cells in the body.
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Protein is made up by complex combinations of 22 amino acids. Ten of these amino acids can
only be obtained by diet.

Although protein is an essential part of your diet, this is also only needed in moderation.

6. Salt

High intake of salt and high salt-containing foods increase the risk of high blood pressure. This
increases risk of heart disease.

Most salt in the UK diet comes from processed foods such as pastries, bread, convenience and
savoury snacks. Tinned foods can also be high in salt so if in doubt check the label.

Recommended intake of salt varies depending on your age, health and other factors. UK
guidelines recommend no more than 6 grams a day for adults, which is the equivalent to 2.4 g
of sodium.

To convert sodium to salt multiply by 2.5. US guidelines are 5 g/day while recognising that
actual average intake is often twice this high.

7. Water

Importance of Minerals in Drinking Water

Water is essential for human survival and is important for the body to
function at its best. As if that weren't enough, it is the primary component of
all fundamental bodily fluids, including blood, urine, synovial fluid, saliva, and
more. All of your bodily functions are regulated when you drink water, and
the body receives several additional advantages.

What are the Health Advantages of Water Consumption?

Controlling body temperature

Water consumption is crucial for controlling body temperature. When it's hot
outside, the water that's been stored in the skin's inner layers rises to the
surface and leaves the body as sweat, which helps to cool it down. On the
other hand, water is stored in our bodies when we are cold, which serves to
keep us warm.

Water Aids in Losing Weight

If you want to reduce weight, it's also critical that you get adequate water.
Before a meal, drinking water can help you feel full and prevent overeating.

Gives the body vital minerals and nutrients

The human body needs nutrition and vital minerals like potassium and
magnesium. Since these minerals are dissolved in water, it is simple to
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access all of the body's systems and maintain overall health. drinking
mineral-rich water, which can help to strengthen your immune system and
prevent disease.

Enhances Healthy Skin

Dehydration and excessive oil production from your oil glands can dry out
your skin, produce wrinkles, and increase your chance of developing several
skin conditions. You can avoid contracting any of these ailments if you drink
enough water each day.

Keeps kidney damage at bay

Continue drinking mineral water to keep your kidneys operating properly. The
kidneys control where there is adequate fluid in the body; otherwise, kidney
issues like kidney stones may arise.

Minerals in Water for Drinking

It is known that humans require a total of 21 mineral elements, including
calcium, magnesium, sodium, potassium, and other trace elements. Natural
inorganic elements or compounds like gold, silver, and carbon, as well as
combinations of two elements like common salt (sodium + chloride), are
known as minerals. Common minerals that are necessary for good health
include calcium for healthy bones and teeth, magnesium for a healthy
nervous system and bones, iron for the production of haemoglobin,
potassium for healthy muscles and nerves, zinc for a strong immune system,
and sodium to keep the water in cells in balance.

Water's Essential Minerals

Essential minerals are required by our bodies for healthy growth and
development. The truth is that healthy minerals also contribute to robust
teeth, bones, hair, and skin. The majority of the time, drinking water contains
minerals including salt, calcium, and magnesium. Calcium should be present
in drinking water in amounts of 75 mg/l, potassium should be in amounts of
31.1 mg/l, and magnesium should be present in amounts of 30 mg/l, according
to BIS (Bureau of Indian Standards).

Calcium (Ca) is a mineral that is frequently present in drinking water and is

good for our teeth, bones, blood clotting, and nervous system health.
Drinking water that is low in calcium or deficient in calcium increases the
risk of cardiovascular illnesses, paediatric bone fractures, abrupt newborn
death, and pregnancy-related issues.
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Magnesium (Mg) is one of the minerals most frequently present in drinking

water, along with calcium and salt. Magnesium is essential for numerous
metabolic processes, as well as for the health of the immune system and
blood cell turnover. It also supports healthy muscles and brain systems.
Through its Special Mineral Cartridges, Pureit helps to provide only healthy
minerals by adding magnesium and calcium.

Sodium (Na) is essential for maintaining the proper balance of electrolytes

and water in our body. Additionally, it is essential for the healthy operation of
our nervous and cardiac systems. It is recommended to drink water with a
sodium concentration of less than 20 mg/l because the average human diet is
high in sodium.

Water's Essential Minerals

Essential minerals are required by our bodies for healthy growth and
development. The truth is that healthy minerals also contribute to robust
teeth, bones, hair, and skin. The majority of the time, drinking water contains
minerals including salt, calcium, and magnesium. Calcium should be present
in drinking water in amounts of 75 mg/l, potassium should be in amounts of
31.1 mg/l, and magnesium should be present in amounts of 30 mg/l, according
to BIS (Bureau of Indian Standards).

Calcium (Ca) is a mineral that is frequently present in drinking water and is

good for our teeth, bones, blood clotting, and nervous system health.
Drinking water that is low in calcium or deficient in calcium increases the
risk of cardiovascular illnesses, paediatric bone fractures, abrupt newborn
death, and pregnancy-related issues.

Magnesium (Mg) is one of the minerals most frequently present in drinking

water, along with calcium and salt. Magnesium is essential for numerous
metabolic processes, as well as for the health of the immune system and
blood cell turnover. It also supports healthy muscles and brain systems.
Through its Special Mineral Cartridges, Pureit helps to provide only healthy
minerals by adding magnesium and calcium.

Sodium (Na) is essential for maintaining the proper balance of electrolytes

and water in our body. Additionally, it is essential for the healthy operation of
our nervous and cardiac systems. It is recommended to drink water with a
sodium concentration of less than 20 mg/l because the average human diet is
high in sodium.

Water's Essential Minerals

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Essential minerals are required by our bodies for healthy growth and
development. The truth is that healthy minerals also contribute to robust
teeth, bones, hair, and skin. The majority of the time, drinking water contains
minerals including salt, calcium, and magnesium. Calcium should be present
in drinking water in amounts of 75 mg/l, potassium should be in amounts of
31.1 mg/l, and magnesium should be present in amounts of 30 mg/l, according
to BIS (Bureau of Indian Standards).

Calcium (Ca) is a mineral that is frequently present in drinking water and is

good for our teeth, bones, blood clotting, and nervous system health.
Drinking water that is low in calcium or deficient in calcium increases the
risk of cardiovascular illnesses, paediatric bone fractures, abrupt newborn
death, and pregnancy-related issues.

Magnesium (Mg) is one of the minerals most frequently present in drinking

water, along with calcium and salt. Magnesium is essential for numerous
metabolic processes, as well as for the health of the immune system and
blood cell turnover. It also supports healthy muscles and brain systems.
Through its Special Mineral Cartridges, Pureit helps to provide only healthy
minerals by adding magnesium and calcium.

Sodium (Na) is essential for maintaining the proper balance of electrolytes

and water in our body. Additionally, it is essential for the healthy operation of
our nervous and cardiac systems. It is recommended to drink water with a
sodium concentration of less than 20 mg/l because the average human diet is
high in sodium.

*Ways of cooking

The way that we cook and prepare food is important. Certain cooking methods are also better at
retaining the nutrients within food.

Cooking techniques such as roasting and frying can be less healthy if a large amount of fat (oil
or butter) is added during the cooking.

However, you can fry and roast using small amounts of healthier fats such as olive and
rapeseed oil.

Grilling and steaming are widely considered to be healthier cooking techniques in most cases.

D. NUTRITIONAL GUIDELINES
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E. THE BASICS OF THE NUTRIONAL LABELLING

Step 1: Start with
the Serving
Size

 Look here for both the serving size (the amount people typically eat at one time) and the number
of servings in the package.
 Compare your portion size (the amount you actually eat) to the serving size listed on the panel.
The Nutrition Facts applies to the serving size, so if the serving size is one cup and you eat two
cups, you are getting twice the calories, fat and other nutrients than what is listed on the label.
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Step 2: Compare the Total Calories to Your Individual Needs

 Find out how many calories are in a single serving and compare it to your total calorie allowance
for the day. For general nutrition advice, 2,000 calories per day is used, but your individual needs
may be higher or lower depending on a number of factors, including your age, sex, height,
weight, and activity level.

Step 3: Let the Percent Daily Values Be a Guide

 Use the percent Daily Values (DV) to help evaluate how a particular food fits into your daily
meal plan. Percent DV are for the entire day, not just one meal or snack. Daily Values are average
levels of nutrients based on a person who eats 2,000 calories a day. A food item with a 5% DV of
fat provides 5% of the total fat that a person who needs 2,000 calories a day should eat.

You may need more or less than 2,000 calories per day. This means that you may need more or
less than 100% DV that is listed on the package for some nutrients.
 Low is 5% or less. Aim low in saturated fat, trans fat, cholesterol and sodium.
 High is 20% or more. Aim high in vitamins, minerals and dietary fiber.

Step 4: Check Out the Nutrition Terms

 Low calorie: 40 calories or less per serving.

 Low cholesterol: 20 milligrams or less and 2 grams or less of saturated fat per serving.
 Reduced: At least 25% less of the specified nutrient or calories than the usual product.
 Good source of: Provides at least 10 to 19% of the Daily Value of a particular vitamin or nutrient
per serving.
 Excellent source of: Provides at least 20% or more of the Daily Value of a particular vitamin or
nutrient per serving.
 Calorie free: Less than five calories per serving.
 Fat free/sugar free: Less than ½ gram of fat or sugar per serving.
 Low sodium: 140 milligrams or less of sodium per serving.
 High in: Provides 20% or more of the Daily Value of a specified nutrient per serving.

Step 5: Choose Low in Saturated Fat, Added Sugars and Sodium

 Eating less saturated fat, added sugars and sodium may help reduce your risk for chronic disease.
 Saturated fat and trans fat are linked to an increased risk of heart disease.
 Eating too much added sugars makes it difficult to meet nutrient needs within your calorie
requirement.
 High levels of sodium can add up to high blood pressure.
 Remember to aim for low percentage DV of these.

Step 6: Get Enough Vitamins, Minerals and Dietary Fiber

 Choose more foods containing dietary fiber, potassium, vitamin D, calcium and iron to maintain
good health and help reduce your risk of certain health problems such as osteoporosis and
anemia.
 Choose more fruits and vegetables to get more of these nutrients.
 Remember to aim high for percentage DV of these nutrients on other foods.
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Step 7: Consider the Additional Nutrients

You know about calories, but it also is important to know about the additional nutrients on the Nutrition
Facts label.

 Protein: A percentage Daily Value for protein is not required on the label. Eat moderate portions
of lean meat, poultry, fish, eggs, low-fat milk, yogurt and cheese, plus beans and peas, nuts, seeds
and soy products.
 Carbohydrates: There are three types of carbohydrates: sugars, starches and fiber. Eat whole-grain
breads, cereals, rice and pasta plus fruits and vegetables.
 Sugars: Simple carbohydrates, or sugars, occur naturally in foods such as fruit (fructose) and milk
(lactose) or come from refined sources such as table sugar (sucrose) or corn syrup. Added sugars
are included on the updated Nutrition Facts label. The 2020-2025 Dietary Guidelines for
Americans recommends that foods and beverages with added sugars be avoided by children under
the age of 2 and individuals 2 years and older consume no more than 10% of daily calories from
added sugars.

UNIT I : TOTAL WELLNESS

Total wellness is the pursuit of continued growth and balance based on the seven dimensions of
wellness. Many people think about "wellness" in terms of physical health only. The word invokes
thoughts of nutrition, exercise, weight management, blood pressure, etc. Wellness, however, is
much more than physical health. Wellness is a full integration of physical, mental and spiritual
well-being. It is a complex interaction that leads to quality of life.

Wellness is commonly viewed as having seven dimensions. Each dimension contributes to our
own sense of wellness or quality of life, and each affects and overlaps the others. At times one
may be more prominent than others, but neglect of any one dimension for any length of time
has adverse effects on overall health.
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The 7 dimensions of wellness

1. Physical Dimension

Physical wellness encompasses a variety of healthy behaviors including adequate exercise,

proper nutrition and abstaining from harmful habits such as drug use and alcohol abuse. It
means learning about and identifying symptoms of disease, getting regular medical checkups,
and protecting yourself from injuries and harm. Developing such healthy habits today will not
only add years to your life but will enhance the enjoyment and quality of those years.

Tips for optimal physical wellness:

 Exercise daily

 Get adequate rest

 Use seat belts, helmets, and other protective equipment

 Learn to recognize early signs of illness

 Eat a variety of healthy foods

 Control your meal portions

 Stop smoking and protect yourself against second-hand smoke

 Use alcohol in moderation, if at all

2. Emotional Dimension

Emotional wellness is a dynamic state that fluctuates frequently with your other six dimensions
of wellness. Being emotionally well is typically defined as possessing the ability to feel and
express human emotions such as happiness, sadness and anger. It means having the ability to
love and be loved and achieving a sense of fulfillment in life. Emotional wellness encompasses
optimism, self-esteem, self-acceptance and the ability to share feelings.

Tips for optimal emotional wellness:

 Tune-in to your thoughts and feelings

 Cultivate an optimistic attitude

 Seek and provide support

 Learn time management skills

 Practice stress management techniques

 Accept and forgive yourself

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3. Intellectual Dimension

The intellectual dimension encourages creative, stimulating mental activities. Our minds need to
be continually inspired and exercised just as our bodies do. People who possess a high level of
intellectual wellness have an active mind and continue to learn. An intellectually well person
uses the resources available to expand one's knowledge and improve skills. Keeping up-to-date
on current events and participating in activities that arouse our minds are also important.

Tips and suggestions for optimal intellectual wellness include:

 Take a course or workshop

 Learn (or perfect) a foreign language

 Seek out people who challenge you intellectually

 Read

 Learn to appreciate art

4. Social Dimension

Social wellness refers to our ability to interact successfully in our global community and to live
up to the expectations and demands of our personal roles. This means learning good
communication skills, developing intimacy with others, and creating a support network of friends
and family members.

Social wellness includes showing respect for others and yourself. Contributing to your
community and to the world builds a sense of belonging.

Tips and suggestions for optimal social wellness include:

 Cultivate healthy relationships

 Get involved

 Contribute to your community

 Share your talents and skills

 Communicate your thoughts, feelings and ideas

5. Spiritual Dimension

Spiritual wellness involves possessing a set of guiding beliefs, principles, or values that help
give direction to one's life. It encompasses a high level of faith, hope and commitment to your
individual beliefs that provide a sense of meaning and purpose. It is willingness to seek meaning
and purpose in human existence, to question everything and to appreciate the things which
cannot be readily explained or understood.

A spiritually well person seeks harmony between what lies within as well as the forces outside.
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Tips and suggestions for optimal spiritual wellness:

 Explore your spiritual core

 Spend time alone/meditate regularly

 Be inquisitive and curious

 Be fully present in everything you do

 Listen with your heart and live by your principles

 Allow yourself and those around you the freedom to be who they are

 See opportunities for growth in the challenges life brings you

6. Environmental Wellness

Environmental wellness is an awareness of the unstable state of the earth and the effects of
your daily habits on the physical environment. It consists of maintaining a way of life that
maximizes harmony with the earth and minimizes harm to the environment. It includes being
involved in socially responsible activities to protect the environment.

Tips and suggestions for optimal environmental wellness:

 Stop your junk mail

 Conserve water and other resources

 Minimize chemical use

 Reduce, Reuse, Recycle

 Renew your relationship with the earth

7. Occupational Dimension

Occupational/Vocational wellness involves preparing and making use of your gifts, skills, and
talents in order to gain purpose, happiness, and enrichment in your life. The development of
occupational satisfaction and wellness is related to your attitude about your work. Achieving
optimal occupational wellness allows you to maintain a positive attitude and experience
satisfaction/pleasure in your employment. Occupational wellness means successfully integrating
a commitment to your occupation into a total lifestyle that is satisfying and rewarding.

Tips and suggestions for optimal occupational wellness include:

 Explore a variety of career options

 Create a vision for your future

 Choose a career that suits your personality, interests and talents

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 Be open to change and learn new skills

III. HUMAN ENERGY AND PERFORMANCE

1. Importance of nutrition in performance

Good nutrition can enhance sporting performance. A well-planned, nutritious diet should meet
most of an athlete's vitamin and mineral needs, and provide enough protein to promote muscle
growth and repair. Foods rich in unrefined carbohydrates, like wholegrain breads and cereals,
should form the basis of the diet.

2. Energy requirement during performance and how the body stores and uses energy

Nutrition and exercise

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The link between good health and good nutrition is well established. Interest in nutrition and
its impact on sporting performance is now a science in itself.

Whether you are a competing athlete, a weekend sports player or a dedicated daily exerciser,
the foundation to improved performance is a nutritionally adequate diet.

Daily training diet requirements

The basic training diet should be sufficient to:

 provide enough energy and nutrients to meet the demands of training and exercise
 enhance adaptation and recovery between training sessions
 include a wide variety of foods like wholegrain breads and
cereals, vegetables (particularly leafy green varieties), fruit, lean meat and low-fat dairy
products to enhance long term nutrition habits and behaviours
 enable the athlete to achieve optimal body weight and body fat levels for performance
 provide adequate fluids to ensure maximum hydration before, during and after exercise
 promote the short and long-term health of athletes.

The athlete’s diet

An athlete’s diet should be similar to that recommended for the general public, with energy
intake divided into:

 45 to 65% from carbohydrates

 15 to 25% from protein
 20 to 35% from fat.

Athletes who exercise strenuously for more than 60 to 90 minutes every day may need to
increase the amount of energy they consume, particularly from carbohydrate sources.

Guidelines for carbohydrate and protein based on grams intake per kilogram (g/kg) of body
weight are also available.

The current recommendations for fat intake are for most athletes to follow similar
recommendations to those given for the general community, with the preference for fats
coming from olive oils, avocado, nuts and seeds.

Athletes should also aim to minimise intake of high-fat foods such as biscuits, cakes, pastries,
chips and fried foods.

Carbohydrates and exercise

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During digestion, all carbohydrates are broken down into sugars (primarily glucose), which are
the body’s primary energy source.

After absorption, glucose can be converted into glycogen and stored in the liver and muscle
tissue. It can then be used as a key energy source during exercise to fuel exercising muscle
tissue and other body systems.

Athletes can increase their stores of glycogen by regularly eating high-carbohydrate foods.

If carbohydrate in the diet is restricted, a person’s ability to exercise may be compromised

because there is not enough glycogen kept in storage to fuel the body.

If dietary protein intake is insufficient, this can result in a loss of protein (muscle) tissue,
because the body will start to break down muscle tissue to meet its energy needs, and may
increase the risk of infections and illness.

Carbohydrates are essential for fuel and recovery

Current recommendations for carbohydrate requirements vary depending on the duration,

frequency and intensity of exercise.

Foods rich in unrefined carbohydrates, like wholegrain breads and cereals, should form the
basis of the athlete’s diet. More refined carbohydrate foods (such as white bread, jams and
lollies) are useful to boost the total intake of carbohydrate, particularly for very active people.

Athletes are advised to adjust the amount of carbohydrate they consume for fuelling and
recovery to suit their exercise level. For example:

 light intensity exercise (30 mins/day): 3 to 5 g/kg/day

 moderate intensity exercise (60 mins/day): 5 to 7 g/kg/day
 endurance exercise (1 to 3 hrs/day): 6 to 10 g/kg/day
 extreme endurance exercise (more than 4 hrs/day): 8 to 12 g/kg/day.

Training with low carbohydrate availability

There may be some situations in an athlete’s training program that warrants a period of
restricted carbohydrate intake. A more recent strategy adopted by some athletes is to train
with low body carbohydrate levels and intakes (train low).

There is accumulating evidence that carefully planned periods of training with low
carbohydrate availability may enhance some of the adaptations in muscle to the training
program. However, currently the benefits of this approach to athletic performance are unclear.

Sporting performance and glycaemic index

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The glycaemic index (GI) ranks food and fluids by how ‘carbohydrate-rich’ they are and how
quickly they affect the body’s blood sugar levels. The GI has become of increasing interest to
athletes in the area of sports nutrition.

Evidence does not generally support a significant impact of manipulation of GI in the diet on
exercise performance, assuming total carbohydrate and energy intake are sufficient in an
athlete’s diet. However, the particular timing of ingestion of carbohydrate foods with different
GIs around exercise might be important.

There is a suggestion that low GI foods may be useful before exercise to provide a more
sustained energy release, although evidence is not convincing in terms of any resulting
performance benefit.

Moderate to high GI foods and fluids may be the most beneficial during exercise and in the
early recovery period. However, it is important to remember the type and timing of food eaten
should be tailored to personal preferences and to maximise the performance of the particular
sport in which the person is involved.

Pre-event meal

The pre-event meal is an important part of the athlete’s pre-exercise preparation.

A high-carbohydrate meal 3 to 4 hours before exercise is thought to have a positive effect on

performance. A small snack one to 2 hours before exercise may also benefit performance.

It is important to ensure good hydration prior to an event. Consuming approximately 500 ml of

fluid in the 2 to 4 hours prior to an event may be a good general strategy to take.

Some people may experience a negative response to eating close to exercise. A meal high in fat,
protein or fibre is likely to increase the risk of digestive discomfort. It is recommended that
meals just before exercise should be high in carbohydrates as they do not cause gastrointestinal
upset.

Examples of appropriate pre-exercise meals and snacks include cereal and low-fat milk,
toast/muffins/crumpets, fruit salad and yoghurt, pasta with tomato-based sauce, a low-fat
breakfast or muesli bar, or low-fat creamed rice. Liquid meal supplements may also be
appropriate, particularly for athletes who suffer from pre-event nerves.

For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a
carbohydrate beverage may be sufficient to help improve performance. Benefits of this strategy
appear to relate to effects on the brain and central nervous system.

Eating during exercise

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During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up
blood glucose levels and delay fatigue.

Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the

form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with
white bread.

It is important to start your intake early in exercise and to consume regular amounts
throughout the exercise period.

It is also important to consume regular fluid during prolonged exercise to avoid dehydration.
Sports drinks, diluted fruit juice and water are suitable choices. For people exercising for more
than 4 hours, up to 90 grams of carbohydrate per hour is recommended.

Eating after exercise

Rapid replacement of glycogen is important following exercise.

Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to
2 hours after exercise.

While consuming sufficient total carbohydrate post-exercise is important, the type of

carbohydrate source might also be important, particularly if a second training session or event
will occur less than 8 hours later. In these situations, athletes should choose carbohydrate
sources with a high GI (for example white bread, white rice, white potatoes) in the first half
hour or so after exercise. This should be continued until the normal meal pattern resumes.

Suitable choices to start refuelling include sports drinks, juices, cereal and low-fat milk, low-fat
flavoured milk, sandwiches, pasta, muffins/crumpets, fruit and yoghurt.

Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise
is also a very important consideration for optimal recovery. It is recommended that athletes
consume 1.25 to 1.5 L of (non-alcoholic) fluid for every kilogram of body weight lost during
exercise.

Protein and sporting performance

Protein is an important part of a training diet and plays a key role in post-exercise recovery and
repair. Protein needs are generally met (and often exceeded) by most athletes who consume
sufficient energy in their diet.

The amount of protein recommended for sporting people is only slightly higher than that
recommended for the general public. For example:
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 General public and active people – the daily recommended amount of protein is 0.8 to
1.0 g/kg of body weight (a 60 kg person should eat around 45 to 60 g of protein daily).
 Sports people involved in non-endurance events – people who exercise daily for 45 to
60 minutes should consume between 1.0 to 1.2 g/kg of body weight per day.
 Sports people involved in endurance events and strength events – people who exercise
for longer periods (more than one hour) or who are involved in strength exercise, such
as weight lifting, should consume between 1.2 to 2.0 g protein/kg of body weight per
day.
 Athletes trying to lose weight on a reduced energy diet – increased protein intakes up to
2.0 g/kg of body weight per day can be beneficial in reducing loss of muscle mass.

For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a
high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in
close proximity to exercise (for example, within the period immediately to 2 hours after
exercise) may be beneficial.

As a general approach to achieving optimal protein intakes, it is suggested to space out protein
intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5
hours, including as part of regular meals.

There is currently a lack of evidence to show that protein supplements directly improve athletic
performance. Therefore, for most athletes, additional protein supplements are unlikely to
improve sport performance.

While more research is required, other concerns associated with very high-protein diets
include:

 increased cost
 potential negative impacts on bones and kidney function
 increased body weight if protein choices are also high in fat
 increased cancer risk (particularly with high red or processed meat intakes)
 displacement of other nutritious foods in the diet, such as bread, cereal, fruit and
vegetables.

Using nutritional supplements to improve sporting performance

A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any
benefit if your diet is inadequate or you have a diagnosed deficiency, such as
an iron or calcium deficiency. There is no evidence that extra doses of vitamins improve
sporting performance.

Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a
broad range of products including:
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 vitamins
 minerals
 herbs
 meal supplements
 sports nutrition products
 natural food supplements.

Before using supplements, you should consider what else you can do to improve your sporting
performance – diet, training and lifestyle changes are all more proven and cost effective ways
to improve your performance.

Relatively few supplements that claim performance benefits are supported by sound scientific
evidence. Use of vitamin and mineral supplements is also potentially dangerous. Supplements
should not be taken without the advice of a qualified health professional.

It’s best if dietary imbalances are adjusted after analysing and altering your diet, instead of by
using a supplement or pill.

The ethical use of sports supplements is a personal choice by athletes, and it remains
controversial. It’s important to remember that if you take supplements, you are responsible for
the ingestion of these and any subsequent health, legal or safety consequences that may occur.
If taking supplements, you are also at risk of committing an anti-doping rule violation no matter
what level of sport you play.

Water and sporting performance

Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and
even death.

Drinking plenty of fluids before, during and after exercise is very important. Don’t wait until you
are thirsty. Fluid intake is particularly important for events lasting more than 60 minutes, of
high intensity or in warm conditions.

Water is a suitable drink, but sports drinks may be required, especially in endurance events or
warm climates. Sports drinks contain some sodium, which helps absorption. A sodium content
of 30 mmol/L (millimoles per litre) appears suitable in sports nutrition.

While insufficient hydration is a problem for many athletes, excess hydration may also be
potentially dangerous. In rare cases, athletes might consume excessive amounts of fluids that
dilute the blood too much, causing a low blood concentration of sodium. This condition is called
hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not
treated appropriately.
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Consuming fluids at a level of 400 to 800 ml per hour of exercise might be a suitable starting
point to avoid dehydration and hyponatraemia, although intake should ideally be customised to
individual athletes, considering variable factors such as climate, sweat rates and tolerance.

IV. ISSUES AND CONTROVERSIES

1. Ergogenic Aids and Performance

For years people have routinely searched for ways to optimize physical performance, increase
the amount of work that can be accomplished under various environmental extremes, and
enhance recovery from a physically exhausting task. Aids that are used to increase physical
performance or enhance recovery from physical exertion are referred to as ergogenic aids. The
word ergogenic is derived from the Greek word ergon meaning “work” and the suffix -
genic meaning “producing.” Therefore, the word ergogenic literally means “work producing” or
“tending to increase work.”
Ergogenic aids are mechanical, nutritional, pharmacological, physiological and psychological
tools that athletes use to increase energy, performance and recovery. Commonly used
ergogenic aids include dried adrenal glands, amino acids, bee pollen, caffeine, carnitine,
chromium, creatine, ginseng, glucosamine and protein powders. Side effects from high doses
may include allergic reactions, central nervous system and gastrointestinal disorders, and
kidney damage.
Anabolic steroids, androstenedione (andro) and DHEA, beta-hydroxy-beta-methylbutyrate
(HMB), gamma hydroxybutyric acid (GHB) and human growth hormone (HGH) may cause
significant side effects, and, in some cases, death. The International Olympic Committee has
banned androstenedione and human growth hormone, and the National Collegiate Athletic
Association (NCAA) has banned caffeine at the 600-milligram level (six to eight 8-ounce cups
of brewed coffee daily) [43–46].
Consistent sport-specific training; well-designed sport-specific diets supported by adequate
fluids, vitamin and mineral supplements; and rest are still the safest strategies for sports
performance. The field of sports nutrition is growing to address these and other strategies.
Ergogenic aids are generally classified into five categories: (1) mechanical, (2) psychological, (3)
physiological, (4) pharmacological, and (5) nutritional. An example of a mechanical ergogenic
aid is the fiberglass pole for pole vaulting or the lightweight frame on a racing bike. A
psychological ergogenic aid might be hypnosis or mental rehearsal. Blood doping or
erythropoietin injections are considered powerful physiological ergogenic aids by virtue of their
ability to increase red blood cell mass and increase maximum aerobic capacity. Pharmacological
ergogenic aids might be the xanthines such as caffeine or the amphetamines. Carbohydrate and
protein supplements are examples of nutritional ergogenic aids. It should be noted that many
ergogenic aids can be classified into more than one category. For example, caffeine can be
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classified as a nutritional or a pharmacological ergogenic aid. Likewise, bicarbonate could be

classified as a physiological or pharmacological ergogenic aid.
Of the various aids known to have ergogenic effects, many are natural foods or derivatives of
food products. This chapter identifies some of the more effective food components that have
been found to enhance physical performance and describes their methods of action. Some
potential yet unproved ergogenic aids are also discussed.
Food components or food derivatives that might have ergogenic effects are generally classified
as either a nutritional or a pharmacological ergogenic aid. Such aids enhance performance by:
1.acting as a central or peripheral nervous system stimulant,
2.increasing the stored amount or availability of a limiting substrate,
3.acting as a supplemental fuel source or reducing reliance on a limiting substrate during
prolonged physical exertion,
4.reducing or neutralizing metabolic by-products that interfere with energy-producing
reactions or muscle contraction, and
5.enhancing recovery.

2. Nutritional ergogenics

Athletes use a variety of nutritional ergogenic aids to enhance performance. Most nutritional
aids can be categorized as a potential energy source, an anabolic enhancer, a cellular
component, or a recovery aid. Studies have consistently shown that carbohydrates consumed
immediately before or after exercise enhance performance by increasing glycogen stores and
delaying fatigue. Protein and amino acid supplementation may serve an anabolic role by
optimizing body composition crucial in strength-related sports. Dietary antioxidants, such as
vitamins C and E and carotenes, may prevent oxidative stress that occurs with intense exercise.
Performance during high-intensity exercise, such as sprinting, may be improved with short-
term-creatine loading, and high effort exercise lasting 1-7 min may be improved through
bicarbonate loading immediately prior to activity. Caffeine dosing before exercise delays fatigue
and may enhance performance of high-intensity exercise.

CONCLUSIONS

Many natural foods or derivatives of food products have ergogenic effects. Their mechanisms of
action as well as the types of physical performance they enhance are quite varied. Some have
been found to be beneficial during prolonged moderate-intensity exercise, whereas others
enhance anaerobic performance. For maximum effectiveness, it is important to understand
their limitations and the proper way in which they should be used.
 Carbohydrates may be beneficial in extending the time to fatigue when taken before
and during prolonged moderate-intensity aerobic exercise. In combination with protein,
they stimulate the rapid recovery of muscle glycogen stores following exercise. In
combination with electrolytes and water, they are effective in rehydration postexercise.
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 Caffeine appears to be a strong enhancer of aerobic endurance. This may be due to its
ability to spare muscle glycogen and facilitate neural processes.
 The chronic feeding of pyruvate-dihydroxyacetone may increase aerobic endurance, but
a major disadvantage of this supplement is that the concentrations shown to be
effective may result in a mineral overload.
 Although it has been suggested that medium-chain triglycerides may enhance aerobic
endurance, this has not been substantiated, nor have there been any definitive results
demonstrating a positive effect of choline supplementation on physical performance.
 Branched-chain amino acids may enhance aerobic endurance by reducing the rate of
brain serotonin accumulation during prolonged exercise. However, more research is
needed to substantiate this hypothesis.
 For maximum performance during prolonged physical exertion in a hot and humid
environment, water or fluid supplementation is essential.
 For high-intensity aerobic and anaerobic performance, phosphate loading may be
beneficial because of the ability of phosphate to increase the blood 2,3-
diphosphoglycerate concentration and reduce the affinity of oxygen for hemoglobin.
 Anaerobic capacity may be enhanced by preexercise ingestion of sodium bicarbonate or
dichloroacetate. Sodium bicarbonate increases blood pH, which helps with the buffering
of lactate and its efflux from the exercising muscle. Dichloroacetate increases the
activity of pyruvate dehydrogenase and thus reduces the rate of lactate accumulation.