Class 12 Physical Education

Unit - 5
Sports &
Nutrition
 A balanced diet means eating the right amount of
foods from all food groups. Meaning of
 "A diet which consists of all the essential food Balanced
constituents, viz., proteins, carbohydrates, fats, Diet
vitamins, minerals and water in correct proportion is
called a balanced diet.“

 'Nutrition' is defined as the science of food and its relationship

with health.
Meaning of  In other words, it can be said that nutrition is the science of
Nutrition foods which comprises the dynamic process in which the
consumed food is digested, nutrients are absorbed and
distributed to the tissues for utilization and wastes are disposed
of the body.
 Nutrients can be broadly classified as macro- and micro-
nutrients depending upon their daily requirements by the
body.
 Nutrients
 Macro nutrients constitute the majority of individuals' diet. Hence, it can
be said that they are taken in large amounts.
 They supply energy and are needed for growth and maintenance of the
body. They include carbohydrates, proteins, fats and water.
 The explanation of these macro nutrients is given below :

a) Carbohydrate
 Carbohydrates are actually the organic compounds that are important for different
digestive operations in our body. There are lots of differences between carbohydrates and
the other elements important for nutrition such as proteins and fats.
 There are two main types of carbohydrates, i.e., simple carbohydrates and complex
carbohydrates. Glucose, Fructose, Galactose, Sucrose, Maltose and Lactose are called simple
carbohydrates. Starch, dextrines, glycogen and cellulose are called complex carbohydrates
or polysaccharides.
 b) Proteins


So, they are turned into amino acids by our digestive system.
 0.36 gram / pound of body weight is required in our body.

c) Fats
 Fats contain carbon, oxygen and hydrogen in the percentage of 76, 12 and 12, respectively.
 There are three different groups of fats in diet, that is, saturated fats, polyunsaturated
fats and mono-unsaturated fats.
 Saturated fats- increases the chances of heart disease due to the increase of cholesterol in the blood.
 The polyunsaturated fats and mono-unsaturated fats help in lowering the blood cholesterol.
 The polyunsaturated fats are slightly better than mono-unsaturated fats. Fats are essential in diet but the quantity of
intake should be limited

d) 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.
 Nutrients

nutrients are required in very small amount.

1) Minerals
 Minerals are essential in our diet. About 4 per cent
of our body weight is made up of minerals. Minerals
are required for healthy teeth, bones and muscles.
 Minerals can be classified into macro, i.e., major
minerals and micro-elements or trace minerals.
1) Calcium : Calcium is among the top macro-minerals in terms of growth and
development of our bones and teeth. It makes the teeth and bones strong and
healthy.
2) Potassium : Potassium is one of the most important minerals in diet. It is helpful
in keeping the nervous system and muscular system fit and active all the time.
3) Sodium : It helps in muscular activities. It also helps in the transmission
of nerve impulses. Its main sources are table salt, pickles, butter, etc.
4) Magnesium : It repairs and maintains body cells. It is found in meat,
brown rice, beans, whole grains, etc.
5) Phosphorus : Phosphorus helps in the formation of bones and teeth.
It keeps the muscles and nerve activities normal. It is found in rich
quantity in egg, fish, cod liver, milk, unpolished rice, etc.
 are described below :
1) Iodine : It helps in the production of hormones in the thyroid gland. It
is found in iodized salt, fish and sea food
2) Iron : It is essential in the production of haemoglobin.
3) Chromium : It stimulates insulin activity. Its deficiency may cause
diabetes. It is found in soyabean, blackgram, carrot, tomato,
groundnuts, bajra and barley.
4) Copper : It helps iron in the formation of haemoglobin. It is found in
eggs, pulses and green leafy vegetables.
5) Cobalt : It protects us from anaemia and is found in green leafy
vegetables, milk and meat.
 2) Vitamins
 Vitamins are important nutritive component of food just
like protein, carbohydrate and fat. Vitamins are vital for
healthy life. Vitamins protect us from various types of
diseases. In fact, vitamins increase immunity in our body
against diseases.

divided into two categories.

A. Fat Soluble Vitamins : These vitamins are easily dissolved in fat.
B. Water Soluble Vitamins : These vitamins are soluble in water.
1) Vitamin A : It is mainly found in ghee, milk, curd,
egg yolk, fish, tomato, papaya, green vegetables,
orange, spinach, carrot, pumpkin, etc.
2) Vitamin D : It is mainly supplied by egg yolk, fish, sunlight,
vegetables, cod liver oil, milk, cream, butter, tomato, carrot, etc.
3) Vitamin E : Green vegetables, organ meats (Kidney, liver and heart),
cotton seed, sprouts, coconut oil, egg yolk, dry and fresh fruits, milk,
meat, butter and maize are rich sources of Vitamin E.
4) Vitamin K : This Vitamin is mainly available in cauliflower, spinach,
cabbage, tomato, potato, green vegetables, wheat, egg, meat, etc.
B.
i. Vitamin B Complex : There are 8 vitamins under Vitamin B Complex. Important forms of vitamin B are stated
below :

1) Vitamin B1 or Thiamin : This vitamin is also called thiamin. Wheat, Groundnuts, green peas,
orange, pig meat, liver, eggs, green vegetables, rice and sprouts seeds are rich sources of vitamin B1.
2) Vitamin B2 or Riboflavin : This vitamin is yellow in colour. This vitamin is richly found in egg yolk,
fish, pulses, peas, rice, yeast, wheat and in green vegetables.
3) Vitamin B3 or Niacin : Milk is the major source of this vitamin. Along with this, vitamin B3 is found
in egg yolk and dry fruits.
4) Vitamin B5 or Pantothenic Acid : Yeast, milk, polished rice and nuts are rich sources of vitamin B5
5) Vitamin B6 : This vitamin is richly found in meat, fish, egg yolk, yeast, rice, wheat and peas, etc.
6) Vitamin B7 or Biotin : Egg yolk, milk, fresh vegetables, yeast, rice, wheat and peas, etc.
7) Vitamin B12 : Its colour is red. This vitamin is usually destroyed in cooking for a longer time.
Its deficiency may cause anaemia.
8) Folic Acid : Folic Acid is found in yeast, spinach and liver

ii. Vitamin C : Vitamin C is also called ascorbic acid. It is odourless and white in colour. Sources: Lemons,
pineapples, grapes, apples, oranges, green vegetables, turnip, cabbage, spinach and sprout pulses are rich in
Vitamin C. This vitamin is found in high quantity in amla, green chillies and tomatoes.
Nutritive & Non-Nutritive
Components of Diet
The food which we eat contains various
nutrients which are essential for our body.
There are large number of nutrients
required in our balanced diet. Some of
them are “Nutritive components” like
Carbohydrates, Fats, and Proteins,
whereas some other components of diet
have no nutritive value.
 Fat
 Fat is considered as a major source of fuel for light to
moderate levels of activity. Various types of sports
require different proportions of fat to muscles to
maximise performance. A minimum amount of fat is
desirable for a distance runner, high jumper and a
gymnast.
 These athletes require nominal fat. Adding weight to their
body will hinder their performance. Distance swimmers
need a certain amount of fat distributed near the skin
surface to diminish the heat loss to the water.
 Research studies show that extra weight of fat that has to be
carried by a runner definitely diminishes the performance.
 Carbohydrate
 Carbohydrate is also a major fuel for muscular contraction.
Research studies suggest that carbohydrate is helpful in increasing
the endurance of sportspersons.
 Carbohydrate should not be given to athletes in excessive amount.
It may be risky for them. Again, a low level of carbohydrate
usually results in exhaustion.

Proteins
 Protein is necessary for the growth and development of various tissues of
the body. Now, it has been understood that some amount of protein is
consumed as fuel for muscular work. If fat and carbohydrate are
available, then they are chosen preferentially over protein as the source of
energy.
 The results of various studies have shown that work performance is neither
improved nor decreased by protein supplementation or deprivation.
Recent studies suggest that protein helps in the growth of lean tissues but
does not have any significant effect on performance
 Vitamins
 Vitamins are essential in the normal diet for good performance in work and sports but there
is no clear evidence that extra amount of vitamins improves the performance.
 There are only three vitamins which have received the attention of researchers. These are :

1. Vitamin C : Low level of vitamin C intake does not reduce the work performance
significantly. Approximately, 60 mg of vitamin C intake by non-athletes and 300 mg to 500
mg intake by successful athletes do not have any harmful effect on kidneys.
2. Vitamin E : Vitamin E has been claimed to have beneficial effects in the treatment of many
diseases and especially heart diseases. Several studies conducted on the use of Vitamin E have
shown little or no effect on the performance. It has been established that excess amount of
Vitamin E intake does not improve the performance in sports.
3. Vitamin B Complex : Deficiency of vitamin B-complex has shown
decrease in the sports performance. Several studies related to
excess amount of vitamin B-complex intake show both improvement
in performance and no influence on performance. In fact, there is a need of
further research and studies to establish the effect of this vitamin on the performance of
athletes.
 Minerals
It is a well-known fact about minerals that their deficiency can decrease
the performance, especially during the exercise in hot climate. Sweating
reduces the amount of sodium and chloride in the body. Excess amount of
salt intake can lead to potassium loss and increased water retention. This
condition can be harmful for the persons with hypertension. Still, there is
no clear indication by research studies that an excess amount of intake of
minerals improves the performance of athletes.
 Non–Nutritive Components of Diet
Non-nutritive components of diet are those components that do not
provide energy or calories. Roughage or fiber, water, colors, flavors,
pesticide residues, etc., are among tens of thousands of non-nutritive
components of diet or food.
Fiber 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
Fiber or it cannot be digested by the human intestinal tract. It
consists of water and improves intestinal function by
Roughage adding bulk to food. It satisfies the appetite. It helps
to correct the disorders of large intestine. It prevents
constipation. Roughage or fiber can be divided into
two categories, i.e., soluble and insoluble fibers.
 Water is also an essential component of diet. Even blood comprises 90% of
water. Water in the blood helps in the transportation of the nutrients to
Water various cells of the body. Water is also significant in the excretion of waste
products. It also regulates the body temperature. Our body loses
approximately 2% of our body weight as water per day.

Food or diet is made more appetizing and attractive by the wide reflection
Color of colors made possible through pigments. Natural pigments are found in
fruits and vegetables. The colors derived from animal products and grains
Compounds are less bright. There are various colors derived from fruits and vegetables
such as red, orange, yellow, green, blue and cream.

Flavors are derived from both nutritive and non-nutritive components of

Flavor food. Sometimes it becomes very difficult to know the source of a specific
flavor. An acidic food provides sour taste while an alkaline one provides a
Compounds bitter taste
In addition to colour compounds and flavor compounds, there are some
plants which contain other non-nutritive substances. When these substances
Plant are ingested they may have beneficial or harmful effects. There are many
compounds that inhibit cancer. There are also a number of harmful
Compounds 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.
 Eating for Weight Control- A healthy Weight, The
Pitfalls of Dieting, Food Intolerance and Food Myths

Meaning of
Healthy Weight  Usually, an individual who has healthy
weight leads a healthy life with a
reduced risk of diseases. It means that if
an individual has a healthy weight, he
can lead a healthy life. On the other
hand, if an individual has an unhealthy
weight be it underweight or overweight,
he/she is not able to lead a healthy life.
 It is measured through BMI.
 Methods to Know Healthy Weight through Height & Weight Chart
Male Female
Height Low Weight Medium Maximum Height Low Weight Medium Maximum
in Cm (Kg) Weight (kg) Weight (kg) in Cm (Kg) Weight (kg) Weight (kg)
157.5 50.7 – 54.4 53.7 – 57.1 57.1 – 63.9 147.5 41.7 – 44.4 43.5 – 48.5 47.1 – 53.9
160 52.1 – 55.8 54.8 – 60.3 58.5 – 65.3 150 42.6 – 45.8 44.4 – 49.9 48.0 – 55.3
162.5 53.5 – 57.1 56.2 – 61.6 59.8 – 67.1 152.5 43.5 – 47.1 45.8 – 51.2 49.4 – 56.7
165 54.8 – 58.5 57.8 – 63.0 61.2 – 68.9 155 44.9 – 48.5 47.1 – 52.6 50.8 – 58.0
167.5 56.2 – 60.3 59.0 – 64.8 62.6 – 70.0 157.5 46.2 – 49.9 48.5 – 53.9 52.1 – 59.4
170 58.0 – 62.1 60.7 – 66.6 64.4 – 73.0 160 47.6 – 51.2 49.9 – 55.3 53.5 – 60.7
172.5 59.8 – 63.9 62.6 – 68.9 66.6 – 75.2 162.5 49.0 – 52.6 51.2 – 57.1 54.9 – 62.6
175 61.6 – 63.7 64.4 – 70.7 68.4 – 77.1 165 50.3 – 53-9 52.6 – 58.9 56.7 – 64.4
178 63.4 – 68.0 66.6 – 72.5 70.3 – 78.9 167.5 51.6 – 55.8 54.4 – 61.2 58.5 – 66.2
180 65.3 – 69.8 68.0 – 74.8 72.1 – 81.1 170 53.5 – 57.6 56.2 – 63.0 60.3 – 68.0
183 67.1 – 71.6 69.8 – 77.1 75.3 – 83.4 172.5 54.8 – 59.4 58.0 – 64.8 62.1 – 69.8
185.5 68.9 – 73.4 71.6 – 79.3 76.1 – 85.7 175 57.1 – 61.2 59.8 – 66.6 63.9 – 71.6
188 70.7 – 75.7 73.4 – 81.6 78.4 – 87.9 178 58.9 – 63.5 61.6 – 68.4 65.7 – 73.9
190.5 72.5 – 77.5 75.7 – 83.9 80.7 – 90.2 180 60.7 – 65.3 63.5 – 70.3 67.5 – 6.2
193 74.3 – 79.3 78.0 – 86.1 82.5 – 92.5 183 62.6 – 67.1 65.3 – 72.1 69.4 – 78.4
 The WHO criteria for underweight,
2) Method to Healthy or Normal weight, overweight
and obesity by BMI are as follows :
Calculate BMI :
Category BMI
Body Mass Index =
𝑾𝒆𝒊𝒈𝒉𝒕 Underweight < 18.5
Normal weight 18.5 – 24.9
𝑯𝒆𝒊𝒈𝒉𝒕×𝑯𝒆𝒊𝒈𝒉𝒕
Overweight 25 – 29.9
OR
Obesity class I 30 – 34.9
𝑾𝒆𝒊𝒈𝒉𝒕 𝒊𝒏 𝒌𝒈
Obesity class II 35 – 39.9
𝑯𝒆𝒊𝒈𝒉𝒕 𝒊𝒏 𝒎𝟐 Obesity class III > 40
Set an Appropriate Goal
For losing body weight, you should set an appropriate goal, i.e., how much weight you want to

goal should be achievable. You may set your goal for one month.

After that you can further set your goal for weight control.

It is a well-known fact that losing weight for health rather than appearance can make it easier to
set reasonable goals. From the point of view of health, you should make efforts to achieve or
maintain a body mass index between the range of 18.5 and 24.9.
If your BMI or waist measures beyond these limits you may be at a risk of contracting various
diseases. So, from the point of view of health try to maintain these limits.
Cut your Calories
 Keep a plan ready to get back on the track if your body weight begins to exceed the
required level. It is a simple plan to follow. Just cut or subtract only 100 calories a day.
In this way, you can return to your set goal.
Active Lifestyle
 An active dynamic lifestyle plays a pertinent role in controlling weight. School children should prefer to walk to school instead
of going by car or motorbike.
 Instead of elevators, they should take stairs. If they want to switch off the TV, they
should not use a remote control but should do this physically. They should not watch TV for more hours.
 Instead of watching TV for more hours they should play outdoor games. In this way,
they can lead an active lifestyle, which will be beneficial in their weight control.
Yogic Exercises
 Yogic exercises can help in controlling as well as maintaining proper weight. For example,
pranayama and yogic asana, are helpful in controlling weight. As a matter of fact, research
studies have proved that stress and tension tend to increase weight. Meditative asana are
beneficial in relieving stress and tension. Therefore, yogic exercises can also be used for keeping a good control on weight.
Avoid Fatty Foods
 If you want to lose or maintain weight, you should avoid fatty foods in your diet. Fats are known to have maximum number of
calories. These extra calories will be accumulated in your body. So, avoid fatty foods, if you want to remain healthy.

Avoid Overeating
 To control or maintain weight, you should not overeat. It means that you should eat food as per the requirement of your body.
Suppose, you require 2,000 calories per day, then you should take the food that consists of only 2,000 calories. If you take
2,100 calories per day, the 100 calories will be accumulated daily as fat in your body. So, you should avoid overeating.
 The Pitfalls of Dieting
 Nowadays everybody wants to remain slim and trim. People who are overweight use various methods to

after initial success it adds more weight later on.

 Even research studies indicate that 90% of the dieters gain all of their weight back and sometime more
than that. In fact, we are all aware that shedding or losing weight is not as simple as it sounds. Eat less and
exercise more to burn calories. We know this scientific fact but it is difficult to implement.

The major pitfalls of dieting are stated below :

Extreme Reduction of Calories : For dieting, intake of calories is reduced
extremely. Research studies indicate that 1800 calories a day cannot meet all

it will result in a huge loss of weight. It can be dangerous for you. It will definitely
lower your metabolism and as a result of this your body weight will not be reduced in a healthy manner.

2) Restriction on Some Nutrients : Generally, some nutrients like carbohydrates and fats are restricted in
dieting. In reality, your body needs all types of nutrients. If you don't take all the nutrients in required
amounts, the proper functioning of the body will be impaired.
3) Skipping Meals :
 It is a fact that if you have good metabolic rate, you can maintain or
lose weight. If your metabolic rate is slow you gain weight very
easily. So, if you skip meals, it will lower your metabolism to conserve
energy.
 So, skipping meals works against your weight-loss plans. Research
studies also show if you skip one meal, you take more calories during
the next meal.

4) Intake of Calories through Beverages : If you want to lose your

weight, most probably, you lay stress on not to eat more and not on
what you drink. In fact, beverages, coffee with cream and sugar,
sweetened juices and sodas really contribute to weight gain.

5) Underestimating the Calories : It is a fact that most of the persons

who go on dieting usually underestimate the number of calories they
consume. So, it is essential to be more aware of the amount of calories
you take in your diet.
Food intolerance is more common than food allergy. Food
intolerance is a term used widely for varied physiological

 Food intolerance is caused by part or complete absence of activity of the enzymes

Symptoms

 Management of Food Intolerance
 Individuals can try minor changes of diet to exclude food causing adverse reactions.
Sometimes, it can be managed adequately in such a way without the need
for professional assistance.
 If you are unable to know the food which causes problem you should
seek expert medical help. Guidance can also be provided by your
general practitioner to assist in diagnosis and management.
 For managing food intolerance, fructose intolerance therapy,
lactose intolerance therapy and histamine intolerance therapy can be applied.

Food Myths
 There are various food myths which are prevailing not only in India but all over the world.
What to eat, when to eat and how often to eat are such questions
which usually confuse most of the individuals. We believe in such
myths because they sound like they could be true.
 Nowadays, we have scientific knowledge and on the basis of that
knowledge we should not believe in food myths. The most common
food myths which are still prevalent in our contemporary society are stated subsequently.
  Earlier, people used to think that carbohydrate-rich foods such as rice,
Potatoes
used to eliminate carbohydrate-rich foods from the diet.
Make You  Now, we know that carbohydrates are the body's preferred energy

Fat problem in taking potatoes in moderate quantity

 Fat-free labeled products can lead to weight gain, In fact, these

Fat-free foods have more calories. Approximately, these products have the
same number of calories (may be slightly less) in comparison to
Products will other regular food.
help you in  In addition, most of the persons eat more quantity of labeled food
Losing Weight under the misconception that it comprises less calories. However,
they ultimately consume more calories which can cause weight gain.

Eggs Increase 
various nutrients such as protein, vitamins A, B, D, zinc, iron,
Cholesterol calcium, phosphorus, etc.
Levels So Avoid 
them
  The actual fact behind this misconception is that enzymes and their
Drinking while digestive juices will be diluted by drinking water while eating. It will
Eating Makes slow down your digestion which may lead to excess body fat.
you Fat  In contrary, there is a scientific fact that drinking water while
eating improves digestion

 Many people believe that you should not take milk immediately
Don’t take Milk after eating fish. They think that it will make you sick. Some people
even think that spots can appear on your skin if you consume milk
Immediately after eating fish. As a matter of fact, there is no scientific reason in
after Eating Fish taking milk immediately after eating fish. Indeed, these products
may be taken together

 Eating a good diet is more important than not to eat when

Starve Yourself if
you Want to Lose your diet which suppress appetite and increase metabolism
Weight


Exercise makes
You Eat More
exercise. So, there is no truth in this statement.
 Importance of Diet in Sports
The body needs nutrition to repair and recover. Sports

met through proper diet, outcome will suffer and post

training recovery process will be affected.

For different games, there are different body composition

requirements which can be manipulated to certain extent by

achieving body composition goals.

Right kind of nutritional composition in pre-competition

help improve performance, delay fatigue and speed up

recovery.

training.
 Pre Competition Diet
1) Balanced Macronutrients :
 Carbohydrates for sustained energy.
 Protein for muscle repair and maintenance.
 Healthy fats for long-lasting fuel.
2) Hydration :
 Prioritize water intake.
 Avoid excessive caffeine/alcohol.
3) Nutrient-Dense Foods :
 Whole, minimally processed options for essential nutrients.
4) Timing of Meals :
 3-4 hours before: Balanced meal rich in carbs, moderate in protein.
 1-2 hours before: Smaller snack with carbs and protein.
5) Familiar Foods :
 Stick to what your body is used to for digestive comfort.
6) Avoid Overeating :
 Consume enough for energy, but avoid excessive intake.
 During Competition Diet
Continued Hydration :
 Drink water regularly to prevent dehydration. Sip on a sports drink for electrolyte
replenishment, if needed.
2) Simple Carbohydrates :
 Easily digestible carbs like fruits, energy gels, or sports drinks provide quick energy.
3) Small, Balanced Snacks :
 Consume small, balanced snacks (e.g., a banana with a handful of nuts) to maintain blood
sugar levels.
4) Avoid Heavy or High-Fat Foods :
 These can lead to discomfort and sluggishness during performance.
5) Familiar Foods :
 Stick to foods you've consumed before; avoid new or unfamiliar items.
6) Avoid Overeating :
 Consume enough to sustain energy, but don't overindulge.
7) Monitor Hydration Status :
 Pay attention to signs of dehydration like dark urine or thirst.
 Rehydrate :

2) Carbohydrates for Glycogen Replenishment :

 Consume complex carbohydrates (e.g., whole grains, fruits, vegetables) to restore glycogen levels.
3) Protein for Muscle Repair :
 Include lean protein sources (e.g., chicken, fish, tofu, beans) to aid in muscle recovery.
4) Healthy Fats for Sustained Energy :
 Incorporate sources like avocados, nuts, and seeds.
5) Balanced Meal within 2-3 Hours :
 Aim for a balanced meal with carbs, protein, and healthy fats to support recovery.

Fruits and vegetables high in antioxidants (e.g., berries, leafy greens) aid in recovery.
8) Fiber for Digestive Health :
 Include fiber-rich foods to promote digestion and overall health.