Chapter : 5 Sports & Nutrition

Nutrition: Nutrition is defined as the science of food and its relationship to health. In other
words, it can be said that nutrition is the science of food which deals with the dynamic process in
which the food consumed is digested, nutrients are absorbed, distributed to the tissues for
utilization and wastes are disposed off from the body. It is a dynamic process in which body is
made healthy with the role played by the nutrients in its growth, development and maintenance.
The process by which living organism assimilates food and uses it for growth and replacement of
injured or dead tissues is called nutrition.
We need food not only to get the supply of energy but for the growth and compensations of the
body also. When we perform any work, we need energy, along with that some cells get damaged
which are repaired by consuming food. Besides repairing and providing energy, food is necessary
for the formation of new cells. It also regulates the various activities of the body.
Nutrients or food factors are specific dietary constituents or chemicals in food which
our body needs such as carbohydrates, fats, vitamins, minerals, proteins and water.
Sports Nutrition:
Sports nutrition is the study and practice of nutrition and diet as it relates to athletic
performance. It is concerned with the type and quantity of fluid and food taken by an athlete and
deals with nutrients such as Vitamins, Minerals, supplements and organic substances such as
Carbohydrates, Proteins and Fats. It is commonly considered in strength sports (cycling, running,
swimming).
So sports nutrition is the study of science of food and how it can benefit or impair sporting
performance and fitness because when an athlete eats and drinks prior to training, during
training and match or competition the effects of that is reverberating effects on their body
composition, performance and recovery.
Balanced diet:
A balanced diet is defined as one which contains a variety of foods in such quantities and
proportions, that the body’s need for amino acid, vitamins, minerals, fats, carbohydrates and
other nutrients is adequately met for providing energy, maintaining health, vitality and general
well being and also make a small provision for extra nutrients to withstand short duration of
sickness and weakness.
In other words, balanced diet is that diet which consisted of various constituents of food in
accurate and appropriate quantity and quality according to the requirement of an individual.
The points which are essential for balanced diet are:
i) It must contain all the essential constituents in adequate amount.
ii) There must be definite proportion between the constituents of food. The proper ratio between
proteins, fats and carbohydrate should be 1:1:4. iii) The food should be easily
digestible.
iv) Cooking of food is necessary because it sterilizes food stuffs and makes it palatable and
easily digestible.
v) The balanced diet consists of constituents of standard foods containing of approximately 10-
15% proteins, 25-30% fats and 50-60% of carbohydrates.
Balanced diet is divided into three parts:
a) Energy yielding food b) Body building food c) Defensive food
 Energy yielding food: It consists of carbohydrates and fats (micro nutrients) items. This food
helps to provide energy to individual for their workout or activities. The carbohydrates should
be 60 to 70 percent in out diet; whereas majority of carbohydrates should be complex
carbohydrates. The fat content should not exceed 5 to 10 percent. Carbohydrates are easy and
good source of energy where as fats are difficult to digest and more difficult to get energy from
it. Thus, fats should be less in our diet. Moreover, they cause the chances of overweight,
obesity and heart diseases.
 Body building food: It consists of proteins. It helps in the growth and development of body. It
helps to repair or replace the worn-out tissues. It provides faster recovery from injury. Proteins
should be 15 to 20 percent in our diet.
 Defensive food: It consist of Vitamins, minerals and water (micro nutrients). This food helps in
proper functioning and defense of various organs. This diet improves the immune system of the
 body, thus it helps to defend against infection, germs, diseases etc. This food should be 15 to
20 percent in our diet.
 Apart from this one should drink 3 to 5 liters of water to maintain water balance of the body.
Functions of Balanced diet:
 Sufficient Energy: Balanced diet provides sufficient energy for the various activities of the
individual.
 Optimum Growth and Development: It helps individual to grow and develop to optimum
level. Thus, fullest of growth and development can take place.
 Proper Functioning of Organs: Balanced diet helps various organs and various systems of
body to function properly.
 Faster Recovery: It helps to repair or replace the worn-out tissues, thus, faster recovery from
injury.
 Efficient Immune System: Balanced diet improves the defense of body against various
bacteria, virus and fungal diseases, thus efficient immune system.
 Improve Health Status: The balanced diet helps to improve the overall health status of the
individual by preventing various health problems and diseases.
 Improves Metabolism: Balanced diet improves the quality of metabolism process of our body,
thus efficient release of energy.
 Prevents Deficiency Diseases: Balanced diet prevents individual from various deficiency
diseases as it provides all important nutrients.
 Maintaining Body Weight: It helps individual to maintain proper body weight.
 Overall Efficiency Improves: As balanced diet increases the efficiency of all physiological
systems of body, thus overall efficiency of individual improves.
Factors Affecting Diet
 Age: Age plays an important role in diet preparation like in growing age the children need more
proteins (to meet growth patterns). In old age the people should avoid proteins and fats but to
take more minerals and vitamins.
 Gender: Gender difference causes variation in diet. Male needs more calories than those with
less physical activity.
 Workout or Profession: Person with heavy physical workout needs more calorie than those
with less physical activity.
 Body weight: The weight also brings difference of diet. Overweight or obese person should
take fibrous food where as slim or lean (underweightz0 person needs more proteins and fats.
 Specific Sports Diet: Various sports activities need specific diet like: a long distance runner
needs more fats; in contact games player needs more proteins; explosive strength player needs
more carbohydrates; in skill player needs more amount of vitamins and minerals etc.
 Pregnancy or Feeding mother: A pregnant or feeding mother needs extra diet i.e. more
amounts of carbohydrates, proteins, fats, vitamins and minerals. It should be given throughout
the day rather than in big meals.
 Diet during Health Problems: Injured person should take more of proteins and minerals
whereas ill or weak patient is given light meal along with minerals and vitamins. A diseased
person has to follow the instructional food as per dietician or Doctor’s recommendation.
 Seasonal Food: Seasonal food is easily available and economical; moreover, the nutritional
value is high.
 Climatic Conditions: This also affects the diet, like in hot places the food should be less fried;
in coastal region the food should be more liquid; in cold places food should contain more
proteins and fats.
 Natural Diet: Natural sources of diet are easily digested by body. It is also less polluted and
does not contain synthetic food.
 Eating Habits and Social Customs: Eating habits and social customs also affect the diet of
individual. Some people are habitual of eating fast food whereas others do not like. Similarly, in
some customs non-vegetarian food is given whereas in some customs preference is given to
vegetarian food only.
Energy Requirement of Individual: The daily energy requirement of an individual is evaluated
by adding the Basal Energy Requirement (BER) with Extra Energy Requirement (EER). The energy
value is measure in heat unit called Calorie or Kilocalorie. One calorie raises the temperature to
one degree of one gram.
The Basal Energy Requirement is calculated by multiplying the body weight (in kg) by 24 hours
(one day) with 1.3 Cal. As 1.3 calorie is required per kilogram, per hour of BER ie.1.3 Cal x body
weight (in kg) x 24 hours = Basal Energy Requirement. If a person is with body weight of 60 kg
then Basal Energy Requirement (BER) = 1.3 Cal x 60 kg x 24 hr = 1872 Cal per day.
The Extra Energy Requirement (EER) is calculated by multiplying the body weight (in kg) by hours
of training with 8.5 cal. As 8.5 cal is required per kilogram per hour of EER. If a person is with
body weight of 60 kg and performs 2 hours of training, then Extra Energy Requirement (EER) is
8.5 cal x60 kg x 2hr = 1020 Cal for two hour of training.
Thus, total Energy Requirement of a person with 60 kg body weight with 2-hour training workout
in a day is adding Basal Energy. Requirement with Extra Energy Requirement is; BER (1872
Cal) + EER (1020 Cal) = 2892 Cal.
The measuring unit of energy is Calorie or Kilo calorie. Calorie (C) is the amount of heat required
to raise the temperature of 1 gm of water by 1 degree. A kilo calorie is equal to 1000 calorie.
At international level Joule has been accepted as unit of energy.
1 Kilo calorie = 4.184 KJ (Kilo Joule) and 1 Kilo Joule = 0.239 Kilo calorie.
Components of Diet (Nutritive and Non Nutritive)
Macro Nutrients: Macro nutrients constitute the individual’s diet; it means they are required in
large proportion in our diet. They are the main part of our diet. They are the main source of
energy that means they supply energy and are needed for growth, maintenance to perform
activity. They include Carbohydrate, Proteins, Fats and Water.
Micro Nutrients: They are required in small proportion in our diet like Vitamins and Minerals.
They are considered as supplement food; they act as defensive food and help the proper
functioning of various organs. These nutrients are extremely significant for normal functioning of
the body. The main function of these nutrients is to enable various chemical reactions to occur in
the body.
Element: Element is a substance that cannot be split chemically into simpler substances. As a
matter of fact 25 elements are essential for us. About 98 percent mass of each individual is
consisted of 6 elements i.e. Carbon, Oxygen, Hydrogen, Nitrogen, Phosphorus and Sulphur. The
remaining 2 percent of each individual is consisted by micro elements such as calcium,
potassium, sodium, iron, iodine and zinc etc. These elements are essential in our diet. Our diet is
composed of these elements in the form of compounds such as carbohydrate, proteins, fats,
minerals, vitamins and water. These are also known as elements of diet.
Carbohydrate: Carbohydrates are the most important source of energy and play an important
role in the digestion and regulation of fat. These are also essential for synthesis (metabolism) of
certain elements such as essential amino acids (Proteins). They provide quick energy to the body
and are not stored in the body for long time. Carbohydrates are compounds of Carbon, hydrogen
and oxygen. (CHO2). In all carbohydrates the ratio of hydrogen atoms to oxygen is 1:2. A balance
diet should contain 55 to 60 % of carbohydrates of total calorie requirement of an individual.
If excess amount of carbohydrate, is taken in food by an individual, it always changes into fats by
liver and after that it is accumulated in adipose tissues. Due to lack of carbohydrate in the body,
the weight of an individual becomes less. The skin becomes loose and wrinkles start appearing
on the face. Without proper amount of intake of Carbohydrate, the individual becomes lean and
thin. If an individual intake much amount of carbohydrate in his diet, his body weight starts
increasing

Sources of carbohydrates: We obtained most of our carbohydrate in the form of starch. Starch
is turned into glucose by our digestive system. It is found in rice, potato, jams, bread, cereals,
maize, corn, wheat, milk, sugarcane, honey, grapes etc.
Types of carbohydrates:
There are 2 main types of carbohydrates. 1) Simple carbohydrates 2) Complex
carbohydrates
Simple carbohydrates: Simple carbohydrate Complex carbohydrates: Complex
contains vitamins and minerals. They are carbohydrates are good sources of minerals,
 crystalline (made of crystals). These are sugar vitamins and fibers. They are not sweet in
which are quick source of energy and are taste and are insoluble in water. They are not
soluble in water. They are also called as Quick crystalline. Their energy content is higher than
energy foods. Refined sugar provides calorie simple carbohydrates but they release energy
but lack in vitamins, minerals and fibers. more slowly.
Sources of simple carbohydrates: They Sources of complex carbohydrate: They are
naturally occur in fruits, milk and milk products found in breads, cereals (Wheat, bajra, rice)
and vegetables (carrot and potatoes). They are starchy vegetable and whole pulses (Chana,
also found in processed and refined sugar such moong, rajma). Excess amount of complex
as Jaggery, and regular carbonated beverages carbohydrates are stored in liver and tissues
(cold drinks). from where they release energy when it is
needed.
The main difference between both the types of carbohydrates is actually the difference of their
chemical composition. Simple carbohydrates have smaller chain of chemical composition in
comparison to the complex one.
Functions of Carbohydrates:
 The primary function of carbohydrates is to provide energy for the body, especially to brain and
nervous system. The body breaks down starches and sugars in to substances called as glucose
that is used for energy by the body.
 Dietary fiber which is a type of complex carbohydrates absorbs water. This increases the stool
and avoids constipation by encouraging bowel movements.
Recommendation for players: Excess carbohydrates are converted into fats by the liver and
stored in adipose tissues therefore players of games requiring weight category like gymnastic,
boxing, wrestling, judo, should avoid excessive intake of carbohydrates. Research studies
suggest that optimum amount of carbohydrate intake is helpful in increasing the endurance of
long distance runners, low level of carbohydrates intake usually results in exhaustion. It is
recommended by the experts that processed and refined sugars should be used within the limits.
The consumption of excess sugar, prior to exercise reduces performance and endurance.
Fats: Like carbohydrates fats are also essential for providing energy to the body. In fact fats
provide more calories as compare to any other component of food. 1 gm of carbohydrates can
yield up to 9 kcal of energy. Chemically fats are known as Lipids. Like carbohydrate fats are also
the compound of carbon, hydrogen, and oxygen atom. The difference between carbohydrates
and fats is fats contain less proportion of oxygen in it. A balanced diet should contain 15 to 29 %
of fats of total calories requirement of an individual. Fats are necessary for many body functions.
Fats keep us warm and give protection to organs. Fats also help in production of hormones. It is
helpful in making the body soft and oily and protects the body from external effects of hot and
cold climates.
Sources of Fats: Both plants and vegetables are rich sources of fats. Ghee, Butter, Milk, Meat,
Oily fish, Egg-yolk and cheese are the forms of animal fats. Vegetable oil, liver oil, sunflower
seeds, coconut, pulses, ground-nuts, mustard seed,
soybean, almond, walnut, rapeseed oil, Olive oil etc are sources of vegetable fats.
Types of fats: 1) Saturated Fats 2) Unsaturated Fats: a) Mono saturated fats b) Poly
saturated fats c) Trans fats.
 Saturated Fats: In saturated fats has maximum number of hydrogen atoms are attached to
every carbon atom. In this type of fats, all of the carbons are attached to each other with single
bond. For exa: Meats of lamb, beef, milk and cream, butter, cheese, and Ice cream.
 Unsaturated Fats: In some fats, a pair of hydrogen atoms in the middle of chain is missing
creating a gap that leaves two carbon atoms connected by a double bond rather than a single
bond is called unsaturated fat.
They are of three different types:
 Mono unsaturated Fats: A fats with one double bond is called as mono unsaturated fats
because it has one gap. Exa: Olive oil, Sunflower oil, peanut oil, Nuts (almond, peanuts,
cashews) etc.
 Poly saturated fats: Fats have more than one gap are called poly unsaturated fat. For Exa:
Soybean oil, corn oil, walnuts, Fish (Salmon, Tune, Mackerels) soya milk.
 Trans Fats: Trans fats is a type of unsaturated fats because of its structure acts like saturated
fat causing our blood cholesterol level to rise. This is a fat that has been changed by a process
called as hydrogenation. This process increases the shelf life of fat which makes the fat harder
at room temperature. Harder fats become crisp and crackers. Exa: Commercially backed
pastries, cookies, muffins, cakes, pizza, microwave popcorn, fried foods- French fries, fried
chicken etc.
The intake of saturated fats increases the chances of heart diseases due to the increase of
cholesterol in blood. The poly unsaturated and mono unsaturated fats help in lowering the blood
cholesterol. Poly saturated fats are slightly better than mono unsaturated fats. Fats are essential
in diet but the quantity should be limited.
Functions of Fats:
1) They are higher energy food providing as 2) Fatty acids provide the raw materials which
much as 9 kcal of energy from every gram. By help in control of blood pressure, blood
supplying energy, fats spare proteins from clotting and other body functions.
being used for energy.
3) Fats play an important role in the formation 4) Fats helps in transportation and absorption
of hormones like testosterone etc. of fats soluble vitamins like A, D, E, and k.
5) Fats serve as shock absorbing cushion to 6) Fats acts as an insulator for the nerve fibers
various organs like eyeball, level, kidney etc. and the body against heat loss.
7) Fats add taste to food. 8) Fats protect hair and skin.
Recommendations of fats for players:
 Research studies shows that fat does not have sufficient effect on the performance of player
rather extra weight caused due to fat deposition diminishes the performance of gymnasts,
Jumpers, and sprinters as they have to carry extra weight of themselves during their events.
But minimum amount of fats are desirable for a long distance runner, when carbohydrates of
body finishes, fat oxidized to give them energy.
 Fats are not easily digestible and requires more time to get digested therefore fat rich diet
should be avoided before training or competition.
 Fats require more oxygen for releasing energy as compare to carbohydrates. One liter of
oxygen is required to release 5kcal of energy from carbohydrate where as 3.7 liters of oxygen is
required to release the same amount of calories from fats. Due to this reason player should
prefer carbohydrates in their pre-competition diet as compare to fats.
Proteins: The word protein is derived from the Greek word “Protias” which means Primary or
the best substance from food stuffs. Proteins are the basic structural material of all cells of the
body. Proteins are essential part of organism and participated in every process with in cells.
Proteins are complex organic compounds and are made up of substances called as amino acids
that contain carbon, oxygen, hydrogen, nitrogen and sometimes sulphur, phosphorus or iron may
also be found in them. The presence of nitrogen differentiates protein from carbohydrate and fat
that is why protein is also called as nitrogenous food.
The maximum amount of protein remains in the tissues of our body. Protein is also found in
blood, secretion of endocrine glands, bones, teeth, ligaments, organs and in delicate tissues.
In the deficiency of carbohydrates and fats, proteins oxidized to provide energy to the body. 1
gm of protein can yield 4 kcal of energy. A balanced diet should contain 10 to 15 % of protein of
total calorie requirement of an individual. Since proteins cannot be stored in the body like fats
and carbohydrates, it is essential that daily requirement of the protein should be supplied with
food.
Proteins are macromolecules, so they cannot get mixed directly into the blood; they are turned
into amino acids by our digestive system. Amino acids are the building blocks of proteins. There
are 23 amino acids, out of these 9 amino acids must be present in the diet. These are known as
essential proteins, which are taken only from food and not being made in the body. If the proteins
of a food, supply enough essential amino acids through the food it is called as complete protein
food and if the proteins of a food do not supply essential amino acids it is called as incomplete
protein food.
Sources of Protein: protein can be divided into two categories: a) Plant Protein b) Animal
Protein
Plant Protein: Plant protein is found in various types of pulses, soybean, mustard, groundnuts,
dry-fruits and food grains.
Animal Protein: The protein, which we get from animal products, is called animal protein. This
protein is found in eggs, milk, milk-products, meat and fish. Egg is the best example of rich
protein as it contains necessary quality and enough amount of amino acid is found in eggs.
Functions of Proteins:
1) Building materials for bone, ligaments, tendons, 2) The amino acids are used by the
muscles and organs. body to create muscle, nails, hair, and
skin.
3) Enzymes that facilitate reactions associated with 4) Maintenance of fluid and electrolyte
energy production and fuel utilization and the balance (blood, albumin plays a
building and repair of body tissues especially significant role in maintaining colloidal
muscles. pressure within blood vessels).
5) Required for the synthesis of blood transports that 6) Act as an energy source during and
carry a number of substances such as following exercise, particularly in
micronutrients, drugs and oxygen within the body. situation of low carbohydrates and fat.
( Hemoglobin transports oxygen from the lungs to
working muscle, transfers minerals such as iron -
albumin transports micronutrients and drugs).
7) Maintains Acid balance. 8) Hormones related to energy
metabolism.
Micro-nutrients
Minerals and vitamins are included in micro nutrients. Micro nutrients are required in small
amounts. These nutrients are extremely significant for normal functioning of the body. The main
function of these micro nutrients is to enable various chemical reactions which occur in the body.
Vitamins: Vitamins are also important component of food like carbohydrates, fats and proteins.
Vitamins protect us from various types of diseases. In fact vitamin increases immunity power in
our body against diseases. If we take fewer amounts of vitamins, many types of diseases can
attack us. They also give their important contribution for the general development of body.
There are 2 groups of vitamins: a) Fat soluble vitamins b) Water soluble vitamins
 Fat soluble vitamins: Fat soluble vitamins are those which are soluble in fats. These
vitamins are composed of carbon, hydrogen and oxygen. These vitamins are A, D, E and K.
Types of Fat soluble vitamins:
 Vitamin A: This vitamin is formed by the elements of hydrogen, carbon and oxygen. It is
helpful for the formation of bones and teeth. It also promotes normal vision and provides
resistance against many infections and also protects the body from communicable diseases. Its
deficiency leads to night blindness. This vitamin if taken in excess amount also has a negative
effect on kidneys, nervous system and digestive system.
 Sources: Its sources are cod liver oil, animal liver, fish, egg yolk, milk, milk product,
mango, papaya and yellow vegetables like tomato, spinach, carrot, pumpkin etc.
 Vitamin D: It is a white crystalline substance. It helps in absorption of calcium and phosphorus.
It maintains the normal function of Parathromone, the hormone secreted by parathyroid glands.
Its deficiency may cause rickets, ill-shaped teeth, Osteomalacia, tetanus, dental cavities and
osteoporosis.
 Sources: Sun-rays, milk, butter and fish liver oils, tomatoes and carrot are the main
sources of vitamin D.
 Vitamin E: It strengthens the cell membrane. This vitamin is essential for blood coagulation. It
keeps the skin healthy and cures cancer. It maintains normal functioning of reproductive
organs. It is also used to prevent heart attacks and to treat Alzheimer’s disease. Its deficiency
may cause degeneration of muscles, paralysis and slow growth.
 Sources: Its main sources are green leafy vegetables, pulses, liver, egg, sprouts,
coconut oil, egg yolk and butter and maize, meat are the 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 from wounds. Its deficiency may cause anemia. Due to
 deficiency of this vitamin, blood does not clot easily and generally continues to flow out for
longer time.
 Sources: This vitamin is mainly available in cauliflower, spinach, cabbage, tomato,
potato, green vegetables, wheat, egg and meat.
Water soluble vitamins: These vitamins are soluble in water. These vitamins contain the
elements of nitrogen and sulphur. These vitamins are Vitamin-b and Vitamin-c. They are stored in
the body, so we need them more frequently.
Types of Water soluble vitamins:
 Vitamin B complex: It consists of 8 different components
 Vitamin B1 (Thiamin): This vitamin is called as Thiamin. Its taste is salty. Its smell is like
yeast. It is essential for growth and conversion of carbohydrates into energy. Its deficiency can
cause diseases such as skin diseases, headache, lack of concentration, sleeplessness, loss of
appetite, indigestion, lower heart beat. Due to acute shortage of Vitamin B 1 an individual may
fall prey to Beriberi disease.
Sources: Potato, peas, green vegetable, milk, cereals, kidney, liver, meat and sea-
food.
 Vitamin B2 or Riboflavin: This vitamin is yellow in colour. This vitamin is usually destroyed in
sunlight and in cooking the food for a longer time. It is very essential for keeping the eyes,
nose, mouth, lips and tongue in healthy state. Its deficiency can cause skin diseases, retarded
growth and inflamed eyes. Its deficiency also decreases the immunity power.
Sources: milk, peas, yeast, leafy vegetables and egg etc.
 Vitamin B3 (Niacin): This vitamin is important for healthy skin, digestion process and working
of nervous system. Deficiency of this vitamin B3 can cause pellagra and grey hair.
Sources: It is mainly found in meat, fish, tomatoes, potatoes and whole cereals.
 Vitamin B5 (Nicotinamide):
 Vitamin B12: It is red in colour. This vitamin is usually destroyed in cooking for a longer time.
It is important for RBC’s formation and healthy nervous system. Deficiency of this vitamin can
cause low RBC’s count in blood or anemia.
Sources: It is mainly found in eggs, fish, liver and milk etc.
 Vitamin C: Vitamin c can also be called as ascorbic acid. It is odorless and white in colour.
Due to presence of vitamin c wounds are healed up rapidly. It is significant in increasing the
metabolic rate. It is helpful in absorbing iron and calcium. The deficiency of the vitamin c can
cause scurvy diseases in which gums used to bleed and swell up.
Sources: It is mainly found in citrus fruits, green leafy vegetables, tomatoes, green chills,
cabbage, spinach, potatoes,
anwla and citrus fruits like grapes, apples, pine-apple, oranges,
Minerals: Minerals are very essential in our diet. Our 4% of body weight is made up of minerals.
Minerals are helpful for health and general development of the body, and required for foundation
of healthy teeth, bones, proper functioning of the muscles, clotting of blood, formation of
hormones and in maintaining the balance of acid and base in the body.
Minerals can be classified into two categories: a) macro-minerals b) micro-
minerals.
Our body requires more amounts of macro minerals than micro minerals. Each macro-mineral
are required in the quantity of 0.1 gram per day where as each micro-minerals are required in
less amount i.e. 0.01 gram per day.
Macro minerals:
 Calcium: Calcium is helpful in the formation of healthy and strong teeth and bones. It is helpful
in clotting of blood. It also maintains the balance between acid and bases. Its deficiency can
cause numerous diseases like asthma, rickets and skin diseases like scabies, eczema etc.
Sources: It is found in various products such as milk, cheese, orange juice, egg yolk, yogurt,
green leafy vegetables and cereals.
 Potassium: It is one of the most required mineral in our diet. It is helpful in keeping the
nervous system and muscular system fit and active all the time. It helps in maintaining the
amount of water in blood and tissues. The deficiency of potassium weakens the muscles of the
body and individual becomes lethargic.
 Sources: Its main sources are banana, tomatoes, green leafy vegetables, peanuts, citrus fruits
and beans, carrot, beat root, onion, orange, and mango.
 Sodium: It helps in muscular activity like contraction of muscles. It helps in transmission of
nerve impulses.
Sources: Its main sources are table or common salts, Pickles, butter, milk, milk products.
 Magnesium: It repairs and maintains body cells. It is found in meat, brown rice, beans and
whole grains etc.
 Phosphorus: It helps in the formation of bones and teeth. It keeps the muscles and nerve
activities normal.
 Sources: It is found in rich quantity in eggs, fish, liver, milk, unpolished rice.

Micro-minerals:
 Iodine: For the formation as well as the proper functioning of thyroid gland, the iodine is
essential. It is also significant
for proper growth and development. Lack of iodine can cause goiter (swollen thyroid), Mental
retardation, skin becomes rough, and the growth of hair also stops. It is found in rich quantity in
sea fish, sea food, and iodized salt.
 Iron: It is essential for the production of hemoglobin. It is also helpful in metabolizing of fats,
carbohydrates and proteins. Its absence in the body may cause anemia. The main source of
iron is liver, meat, egg, dry fruits, spinach, banana and green vegetables.
 Chromium: It stimulates insulin activity. Its deficiency may cause diabetes. It is found in
soybean, black gram, carrot, tomato, groundnuts, bajra and barley.
 Copper: It helps in the formation of hemoglobin. It is found in eggs, pulses and green
vegetables.
 Cobalt: It protects us from anemia and found in green vegetables, milk and meat.
Non nutritive components of diet
Non nutritive components of diet are those components which do not contribute or provide
energy or calories. Roughage or fiber, colours, flavors and other compounds etc are among
thousands of non-nutritive components of food or diet. There may be thousands of phyto
chemicals which can both help us or harm us. Some of them are considered to check the cancer
initiation or promoters in the body. These non-nutritive components of diet are as follows:
 Fiber or Roughage: Fiber or roughage has no nutritive value that is why it is included in non-
nutritive component of diet. It is undigested part of the food or it can be said that it cannot be
digested by human intestinal tract. It consists of water and improves intestinal function by
adding bulk to food. It helps the individual to satisfy the diet. It helps to correct the disorders of
large intestine. It prevents constipation. Usually 30gms of fibers is recommended for adult per
day. Fiber is helpful in decreasing the risk of heart diseases and helps in preventing certain
types of cancer.
Roughage or fiber can be divided in to 2 categories. 1) Soluble roughage 2) Insoluble
roughage
Soluble roughage can dissolve in water whereas; insoluble fiber cannot dissolve in water. The
soluble fibers reduce blood sugar fluctuation and lowers cholesterol. Exa: Avacodes, Sweet
potatoes, Broccoli, Pears, Apricots, Apple, Guava, Oats etc.
Insoluble fiber is a good stool softener. Exa: Cauliflower, Potatoes, Nuts, Wheat, Green Peas,
Spinach, Black-berries etc.
Sources of roughage: Wheat, fresh fruits like apple, pears, root, vegetables, oats,
connective tissues of meat and fish.
 Artificial Sweeteners: The artificial sweeteners are low-calorie sweeteners. They are the best
substitutes of sugar because they are non-nutritive components of food and add no calories to
your diet that is why it helps in controlling weight. They can be used to sweeten food and drinks
for less calories and carbohydrates. The sweetening power of most low-calorie sweeteners is at
least 100 times more intense than regular sugar. That is why only small amount of artificial
sweeteners is required. Artificial sweeteners may be a good alternative to sugar in case of
diabetic people.
 Colour compounds: The food or diet is prepared more appetizing and attractive to see by the
wide reflection of colours made possible through pigments. Natural pigments are found in fruits
and vegetables. The colours from animal products and grains are less bright. There are various
colours of fruits and vegetables such as red, Orange, yellow, green, blue and cream.
 Flavor compounds: These flavors are derived from both nutritive and non nutritive
components of food. Sometime it becomes very difficult to know the source of a specific flavor.
An acidic food provides sour taste while alkaline one provides a bitter taste.
 Preservatives: The preservatives are also non-nutritive components of food. Most of the
preservatives are used in food to control the spread of bacteria which can cause life threatening
diseases like salmonellosis or botulism. The salmonellosis can cause typhoid, paratyphoid fever
and gastroenteritis. However, the botulism causes food poisoning. Prompt medical treatment is
essential because it has high mortality rate.
 Plant compounds: In addition to colour compounds and flavor compounds, there are some
plants which contain other non-nutritive substances. When these substances are ingested they
may have beneficial or harmful effects. There are also a number of harmful substances in plants
which have harmful effects if injected in excess. Caffeine is such examples if it is taken in
excess quantity it may increase heart rate, secretion of stomach acid and urination.
 Water: Water is also essential component of diet. Even blood comprises of 90 percent of water.
With the help of water through blood the nutrients are carried to various cells of the body. It 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. We regain this loss of water
by drinking water and by intake of food substances. It also functions as lubricant, keeps the skin
moist and protects the body from shock. Generally, about 20% of water intake comes from food
and remaining intake comes from drinking water. It is excreted from the body in various forms
such as urine, faeces, sweating and water vapours in the exhaled breadth.
Eating for weight control:
Healthy weight: Reaching and maintaining a healthy weight is important for overall health and
it can help you to prevent and control many diseases and conditions. If you are overweight or
obese, you are at a higher risk of developing serious health problems including heart disease,
high blood pressure, breathing problems, diabetes etc. That is why maintaining a healthy weight
is so important.
A healthy weight is that weight at which an individual leads a healthy life without any risk of
disease. It means that if an individual is at healthy weight he can lead a healthy life. On the other
hand, if an individual is at unhealthy weight, it may be underweight or over weight, he is not able
to lead a healthy life.
A healthy weight is considered to one that is between BMI of 18.5 to 24.9. If the BMI is
between18.5 – 24.9 an adult is considered as healthy and if the weight of an individual comes
between 25 –29.9 he is overweight and 30 and above, he is obese. In simple words, it can also be
said that a healthy weight is that weight which lowers the risk of various health problems such as
heart diseases, stroke, high blood pressure and diabetes.
Methods of maintaining healthy weight:
 Regular Exercise: Exercise helps to control your weight by using excess calories. On the other
hand, if we do not exercise the excess calories will be stored as fats. In fact, our body weight is
regulated by the number of calories se take in and use them each day. Regular exercise or
physical activity is a vital part of weight loss or weight control programme for life time.
Research studies consistently indicates that regular physical exercise such as aerobic exercise
and strengthening exercise for at least 30 minutes, combined with healthy eating habits, is the
most healthful way to control weight for a life time.
 Healthy eating habits: Improper diet rich in fats also results to weight gaining. Junk food or
fast foods which the youngsters like very much also help in to accumulate lot of calories and
fats in the body. If you want to lose or maintain weight, you should avoid fatty foods in your diet
such as pizza, burger, chips, cookies, pastry, chocolate and cold drinks also. These food stuffs
are rich in calories and intake of such foodstuffs leads to overweight.
 Maintain Calorie Balance: For maintaining a healthy weight, you should always try to make
balance between your intake of calories and expenditure of calories. For implementing it, try
 not to eat more calories than your body burns each day. Always stick to your diet plan even on
holiday or function. If your intake of calories is more than you need, the excess calories are
stored as fat. Too much stored fat raises your BMI and makes it hard to return to your goal.
Following points helps you in maintaining calories balance:
 When you take more calories than your daily activities, your body stores the extra calories
and as a result you gain weight.
 When you take less number of calories than your expenditure, you lose weight.
 When your intake and expenditure of calories remain same; your body weight also remains
the same.
 Avoid Carbonated Beverages: To lose weight, avoid rich carbohydrate food. But it does not
mean that you should not take carbohydrates. Carbohydrates are necessary to increase the
level of energy. So you should reduce the amount of carbohydrate in your diet. For this
purpose, we should try to avoid sugar, rice, potatoes, toffees, chocolates and other sweets.
 Eater fiber rich food: Fiber rich proteins and vitamins that is present in the vegetable help to
maintain body weight. Appetite can be maintained by replacing meals with steamed vegetable
as they contain low calories and high nutrition.
 Eat Fruits: Fruits have similar advantages as vegetables which help in maintaining health and
suppress the appetite. Fruits are the best substitutes to replace with meals. The fruits have low
calories.
 Avoid Snacks: Try to avoid snacks and fast foods such as pizza, burger, chips, cookies, pastry,
chocolate and cold drinks etc. if you want to lose weight. These foodstuffs are rich in calories.
Intake of such foodstuffs leads to overweight.
Pitfalls of dieting (Drawbacks of dieting)
 Limiting intake of major 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, your proper functioning will be impaired.
 Racing to lose weight: People often compare with other who are losing weight and try to
race. So this attitude can lead to serious health problems.
 Starvation: It is a fact that if you have good metabolic rate, you can maintain healthy weight
or lose weight. If it is low, you gain weight 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 at the next meal.
 Generate stress: People who are over conscious about losing weight face anxiety and stress.
This worsens mental as well as physical health of a person.
 Reducing intake of calories: For dieting, intake of calories used to reduce extremely.
Research studies indicate that 1800 calories a day cannot meet all the nutritional requirements
of an individual. If you reduce more intake of calories it will produce, a huge weight loss. It can
be dangerous for you. It will definitely lower your metabolism and as a result of it your body
weight will not be reduced properly.
 Intake of labeled Foods: Most of the persons who go on dieting usually go for such food
products that carry the label ‘lean’ ‘sugar free’ ‘low calories’. Such type of food is not always
the best for losing weight. In addition, it does not meet all the nutrient requirements of your
body. As a matter of fact, three chocolate biscuits contain 140 calories whereas three non-fat
cookies contain 120 calories. This difference is insignificant. Apart from this, when you eat such
products you think that these products have very few calories and so you tend to eat more, as a
result of which, you end up consuming more calories.
Food Intolerance
Food intolerance is a term used widely for varied physiological responses associated with a
particular food. In simple words food intolerance means the individual elements of certain foods
that cannot be properly processed and absorbed by our digestive system. Some persons can
tolerate a reasonable amount of the food but if they eat too much or too often they get
symptoms of food intolerance because their body cannot tolerate unlimited amounts. Food
intolerance comes on gradually not frequently; it is not life threatening.
Causes of food intolerance: Food intolerances are caused by part or complete absence of
activity of the enzymes responsible for breaking down or absorbing the food elements. These
deficiencies are usually innate. Sometimes food intolerance can be diet related or can be due to
illness. These are mostly genetically aroused problems.
Symptoms of food intolerance: Food intolerance can cause nausea, stomach pain, diarrhea,
vomiting, flatulence, gas, cramps, heartburn, headaches, irritability or nervousness, fatigue, pain
in joints, dark circles around the eyes, night sweats, diarrhea, rashes on the skin, eczema.
Management of food intolerance: Individuals can try minor changes of diet to exclude food
causing cleat cut reaction. Sometimes it can be managed adequately without the need of
professional assistance. If you are able 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. Some tests like hydrogen
breadth test, fructose and lactose intolerances can be detected. Lactose intolerance therapy
starts with determination of the tolerance threshold for lactose which is found in milk. So
substituting with sour milk products like yoghurt can help in treating lactose intolerance. Similarly
replacing the intake of fructose derived from fruits and beverages can help in managing fructose
intolerance. For histamine intolerance therapy an attempt is made to use of capsules which
provide natural, gentle and effective assistance.
Food myths:
 Eggs are bad for heart: Eggs do contain a substantial amount of cholesterol in their yolk-
about 211 mg per large egg and the research studies says that we should control our
cholesterol intake to less than 300 mg daily and if an individual have heart problems or
diabetes, he should consume cholesterol less than 200 mg. At the same time eggs are good
source of health. An egg provides you various nutrients such as protein, vitamin A, B, D, zinc,
iron, calcium and phosphorus etc. So as per daily requirement of cholesterol by our body, if you
take one egg daily there is no problem of cholesterol level.
 Carbohydrates make a person fat: People thinks that carbohydrate rich foods such as rice
and potatoes etc increase body weight, so for losing weight they used to eliminate
carbohydrate rich food from diet and we know that carbohydrate are the main source of
energy. You don’t have to limit it. Foods that are high in complex carbohydrate provide a
healthy supply of fiber, minerals and vitamins. Complex carbohydrate causes a balance and
controlled release sugar into our system. So we can take carbohydrate but eating too much of
carbohydrate that also simple carbohydrate may lead to fatness.
 Eat only bland food to protect from high hypertension: A person can enjoy tasty food in
spite he/ she is having hypertension. But only monitoring of salt intake is required.
 Starvation is proper way to lose weight: Studies shows that people who skip breakfast and
eat fewer times during the day lead to be heavier than people who eat a healthy breakfast and
eat four or five times a day. When you skip a meal, your body stores more in the next one and
your metabolism also slows down if you starve yourself, you will be unhealthy and weak and as
soon as you start eating again. You will gain back all of the weight. It’s better to eat 5-6 healthy
diet a day.
 A high protein diet is ideal for everyone: As we all know that protein diet is good and it
needs to be included in the diet with regular training. Most of the body builders take plenty of
protein to build their muscles but it can lead to increase in the levels of cholesterol because
generally we need 0.8 gm to 1.2 gm of proteins per kg of body weight per day and if it exceeds
more than that, it creates problem because too much of proteins in your diet can also lead to
higher cholesterol level. Consuming more protein than you need could also lead to increased
level of uric acid in the blood, raising your risk of stone in kidney and gout.
 Drinking water while eating meals is bad: The actual fact behind this misconception is that
enzymes and digestive juices will be diluted by drinking water while eating and it will slow down
your digestion which may lead to excess body fat but research studies suggests that stomach
P.H. is not significantly altered by water drinking. So if a person consumes the water while
eating does not have any bad effect over health.
 Having milk after eating fish cause health problems: It is widely believed that if someone
drinks milk after eating fish you get skin disease. This is not true. The skin disease in which
people’s skin become white over a time is a tropical skin disease leads towards a skin
 pigmentation disorders such as different skin colour or bright sports on skin and has nothing to
do with simultaneous consumption of fish and milk. As a matter of fact, if there is no scientific
reason in not taking milk, immediately after eating fish. Indeed, these products may be taken
together.
 Potatoes make you fat: Earlier, people used to think that carbohydrate rich foods such as
rice and potato etc, increase body weight. So for losing or reducing weight they used to
eliminate carbohydrate rich food from diet. Now we know that carbohydrates are the body’s
preferred energy source. Potatoes do not automatically make you fat. So, no problem, you can
take potatoes in moderate quantity.
 Fat free products will help you in losing weight: If you take fat-free labeled products they
can lead to weight gain. In fact, these foods have more calories. Approximately, these products
have same number of calories (may be slightly less) in comparison to other regular food. In
addition, most of the persons eat more quantity of labeled food under the misconception that it
comprises of less calories. However, they take a total of more calories which can cause weight
gain.
 Exercise makes you to eat more: Exercise burn calories which may increase your hunger.
Research studies conducted in this area have not shown that the individuals, who do exercise,
consume more calories than those who don’t exercise. So there is no truth in this statement.
 Vegetarian cannot build muscles: Vegetarian can be as muscular as meat eater by getting
their proteins from vegetables sources such as cheese, nuts, pulses and grains. Excess of
proteins causes overload of kidney and may cause health problems.
 Only overweight persons need exercises: Many people think that exercises help to lose
weight and they do not need to lose weight whereas exercises help to keep us healthy
(physically, mentally) moreover, it manages stresses of life and develops socialization.
Importance of diet in sports :
To know the role of a particular diet, it would be better to know the role of essential nutrients
on performance. These essential nutrients are described below.
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 maximize 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. Balance is the key.
Protein : 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. In fact,
the body cannot store a large amount of vitamins; most of the excess amount of vitamins is
excreted through the urine. So, an excess of vitamins only gives extra work to the excretory
organs. 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 shows 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. potassium loss and increased water
retention. This condition can be harmful for the 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 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. an excess amount of intake of minerals improves the performance of athletes.
Water : Water is essential for life. The deficiency of water in the body has shown decreased
Water is essential for life. The deficiency of water in the body has shown decreased Water is
essential for life. The deficiency of water in the body has shown decreased Water is essential for
life. The deficiency of water in the body has shown decreased performance. There can be the
risk of central nervous system disorders. On the other Water is essential for life. The deficiency
of water in the body has shown decreased performance. There can be the risk of central
nervous system disorders. On the other hand, the excess amount of water intake does not have
any improvement in sports performance because it has no calorific value. performance. There
can be the risk of central nervous system disorders. On the other hand, the excess amount of
water intake does not have any improvement in sports hand, the excess amount of water
intake does not have any improvement in sports It can be concluded that there is a significant
effect of diet on sports performance. It can be concluded that there is a significant effect of diet
on sports performance. Successful sportspersons also require a well-balanced diet to display a
good It can be concluded that there is a significant effect of diet on sports performance.
Successful sportspersons also require a well-balanced diet to display a good performance in
sports. Hence, a well-balanced diet is essential for every sportsperson.

Importance of Diet in Sports:

1 Diet provides sufficient energy during training and competition.
2 Diet provides sufficient energy during training and competition.
3 Diet provides proper nutrition to repair cells and decreases tiredness.
4 Diet provides proper nutrition to repair cells and decreases tiredness.
5 Provides energy to improve sports performance.
6 Provides energy to improve sports performance.
7 Helps in maintaining appropriate body weight.
8 Helps in recovery process.
Intake of Nutrition Before, During and After the Competition or Training:
The explanation of the intake nutrition (fluid and meal) before, during and after the competition
or training is stated below.
Nutrition Before the Competition: What a sportsperson consumes before a competition or
training is really very important for a good sports performance. As a matter of fact, at least a
week before competition, an athlete/sportsperson should take complex carbohydrate foods
which usually help in enhancing the glycogen stores. Miller suggests that 500–600 g per day
may make muscles store over 20 per cent more glycogen. The fuel for muscles is usually
provided in the meals at least 3–4 days prior to competition. Therefore, it is very important to
take a high energy meal not only on the day of competition, but also several days before. In
fact, the intake of nutrition also depends on the intensity and type of activity being performed.
Glucose is usually preferred as the best energy source, especially for the activity of high
intensity. So, before competition, the diet or meal should be rich in carbohydrate and low in fat,
protein and fiber. Such type of diet may include bread, cereals, potatoes, pasta, rice, fruits and
vegetables for quick energy.
The day before competition, the meals should consist of rich carbohydrate such as pasta, toast
bread, brown rice or whole grains, etc. High fat and protein should be avoided because they
slow down digestion. Approximately, two hours before the competition, a high
carbohydrate/energy drink can be considered sufficient. Taking fluid helps in preventing
dehydration during competition. In fact, a little dehydration may cause poor performance. Just
before the competition, a sportsperson should not feel hungry. He/she should be properly
hydrated.
Nutrition During the Competition: Nutrition during the competition is essential to stay
hydrated and to maintain blood sugar levels so that sportsperson may not undergo fatigue. So,
a sportsperson should frequently take fluids during competition. In fact, staying hydrated is the
most significant factor for maintaining performance during competition. He/she should not wait
to feel thirsty. In fact, the amount of fluid intake depends on the climate and the intensity of the
competition. If the duration of the competition is more than 60 minutes, a sportsperson should
take small amount of carbohydrate at a regular interval during competition. In this way, the
blood sugar level will be enhanced and glycogen stores will not be depleted rapidly. Half cup to
one cup of fluid after every 10–20 minutes during the competition is better. If the duration of
competition is more than one hour, one should take small snack after a short break. If the
duration of the competition is less than 60 minutes, a sportsperson should drink water
frequently after every 10–20 minutes.
All the events do not require extra energy during competition. Indeed, a number of research
studies have shown that sports drinks may be beneficial during high intensity level activities
lasting 60 minutes or longer or less intensity level activities lasting for prolonged periods of
time.
Nutrition After the Competition: Nutrition after the competition is essential for proper
recovery. Such nutrition is extremely important, as it will determine the recovery and energy
level of the sportsperson for the next day’s competition. First of all, the preference should be
given to replacement of any fluid loss. This can be easily done by the intake of water or fluid
replacement drink. It is equally significant to take some carbohydrate immediately within 15
minutes after competition to start restoring glycogen. For this purpose, fruits, juices and sports
drinks may be included. High carbohydrate drinks may be used. Meals after the competition
should be taken within two hours of the competition for the best glycogen restoration. About
100–200 g carbohydrate along with lean protein like meat or chicken should be taken. Intake of
protein with carbohydrate after competition will definitely help in building, maintaining and
repairing muscles. At least 20 g of protein is required after competition to enhance muscle
recovery. It can be derived from the food like cheese, egg, milk, yoghurt, etc.
After two hours of competition, a sportsperson should take a complete balanced meal. In this
meal, carbohydrate in the form of grains, rice, potatoes, cereals and vegetables and fruit and
protein in the form of meat, fish, soybeans, bread, peas and egg should be included. Various
studies have shown that intake of carbohydrate approximately 2 g per kg of body weight and
40 g of protein within 2 hours after competition speed up the replenishment of glycogen stores
and recovery time.