Sports and Nutrition Class 12 Notes

Sports and Nutrition Class 12 Notes

•Concept of Balance diet and Nutrition

(A) NUTRITION

The energetic food in our diet for growth and development is known as ‘‘Nutrition.” The science which deals with nutritious diet and its importance for the individual is known as ‘Nutrition’. The nutritious diet directly affects the health of an individual. Nutrition is the science of food and a study of the process that includes everything happens to food from the time it is eaten until it is used for various functions in the body. It is the scientific study of foods and the nutrients therein; their action and interaction and balance, in health and diseases. It is the study of ingestion, digestion, absorption, utilization and assimilation of nutrients present in food.

It is well known that food is essential for survival. Food refers to any substance that nourishes our body or in other words, it is anything that we can digest, absorb and utilize, for various physiological functions of the body including growth and development. Food provides nutrition to the body. These chemical substances which are present in food are called nutrients.

(B) BALANCED DIET

The diet which provides energy for workout along with growth and development of body is known as ‘Balanced Diet’. It provides sufficient energy for workout and helps in the growth and development of an individual. Moreover, it protects individual from various health problems, illness and diseases. Balanced diet contains all nutrients (macro and micro) like carbohydrates, fats, proteins, vitamins, minerals, water, etc. in correct proportion for efficient working of body and also fulfills the growth and development needs of body to ensure good health of an individual.

Balanced diet is divided into three parts :
I. ENERGY YIELDING FOOD : It consists of carbohydrates and fats. This food helps to provide energy to individual for his workouts or activities.

The carbohydrates should be 60 to 70 per cent in our diet whereas majority of carbohydrates should be complex carbohydrates. The fat or lipid contents should not exceed 5 to 10 per cent in our diet. Carbohydrates are easy and good source of energy whereas fats are difficult to digest and hence 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.

Main Sources : Cereals (wheat, rice, jowar, bajra, etc); Root Vegetables (potato, sweet potato etc); Sugar (table sugar and jaggery/ gur etc); Lipid/ Fats (desi ghee, ghee, oils, butter, animal fats, fried food, etc).

II. BODYBUILDING 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 per cent in our diet.

Main Sources : Dairy products (milk, paneer/ cheese etc); Meat products (egg, meat, fish etc); Pulses/ Dals (kidney beans, red grams/ lobia, channa, channa dal, green dal etc); Nuts and Seeds (groundnut, almonds, cashew, til seeds.

III. DEFENSIVE FOOD : It consists of Vitamins, Minerals Fibre and water. 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. Defensive food should be 15 to 20 per cent in our diet. Apart from this one should drink 3 to 5 litres of water to maintain water balance of the body.

Main Sources : Fruits and Vegetables (almost all fresh and seasonal fruits and vegetables

(C) FUNCTIONS OF BALANCED DIET

(i) Sufficient Energy : Balanced diet provides sufficient energy for the various activities of the individual.

(ii) Optimum Growth and Development : It helps individual to grow and develop to optimum level. Thus, fullest of growth and development can take place.

(iii) Proper Functioning of Organs : Balanced diet helps various organs and various systems of body to function properly.

(iv) Faster Recovery : It helps to repair or replace the worn-out tissues, thus, faster recovery from injury.

(v) Efficient Immune System : Balanced diet improves the defence of body against various bacteria, virus and fungal diseases, thus efficient immune system.

•Macro and Micro and Nutrient

A) MACRO-NUTRIENT

These are required in large proportion in our diet like Carbohydrates, Fats, Proteins and water. They are also called as ‘Proximate Principles’. Macronutrients include mostly Carbon, Hydrogen, Oxygen and Nitrogen. They are the main part of diet and are taken in large quantity in our diet. They are main source of energy and important for body growth & development. These are mostly nutritive component of diet.

(B) MICRO-NUTRIENTS

Micro-nutrient are required in small proportion in our diet like vitamins and minerals. They act as defensive food and help the proper functioning of various organs of the body. These are mostly non-nutritive component of diet.

FACTORS AFFECTING MACRO AND MICRO DIET

(i) 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 people should avoid proteins and fats but take more minerals and vitamins.

(ii) Gender : Gender (sex) difference causes variation in diet. Male needs more calories as compared to female (due to physiological and activity needs of the body).

(iii) Workout or Profession : Person with heavy physical workout needs more calories than those with less physical activity.

(iv) Body Weight : The weight also brings difference of diet. Overweight or obese person should take fibrous food whereas slim or lean (underweight) person needs more proteins and fats.

•Nutritive Components of Diet

(A) CARBOHYDRATES

Carbohydrates are the main source of energy for almost all activities of an individual. They provide quick energy to body and are not stored in our body for longer duration. Carbohydrates are the compounds of Carbon, Hydrogen and Oxygen with chemical formula CHO. On an average one gram of carbohydrates gives 4 calories of energy on burning. Dieticians recommend 60 to 70 per cent of carbohydrates in our diet (where majority of the content should be complex carbohydrates.

There are two types of carbohydrates – Simple carbohydrates and complex carbohydrates

(I) SIMPLE CARBOHYDRATES : Simple carbohydrates are made up from Monosaccharide carbohydrates like glucose from sugar, fructose from fruits, lactose from milk and galactose. They are used as immediate energy providers and also name as quick energy food. All simple carbohydrates contain sugar and gives immediate sweetening effect. They are its rich also source of Vitamin and Minerals.

Sources : Simple carbohydrates are found in fruits like guava apple, banana, orange, pineapple etc; low fat milk, table sugar, candy, jiggery/ gur, honey, jam, vegetables (sweet potato, carrot), etc.

(II) COMPLEX CARBOHYDRATES : Complex carbohydrates are made-up from Disaccharides and Polysaccharides. It provide most of the energy for our daily workout. Disaccharide carbohydrates consists of two monosaccharides combined together like Maltose (glucose + glucose), Lactose (glucose + galactose) and Sucrose (glucose + fructose). 

Sources : Complex carbohydrates are found in cereals (Wheat, Rice, Maize, Bajra), whole pulses (Chana-Dal, Moong-Dal, Rajma), bread, pasta etc. Many food items contains high fibers like green leafy vegetables, peas, beans, carrot, root vegetables, etc.

(B) PROTEINS

Proteins are also named as Amino acids. They are required for the basic structures of all living cells, for muscles growth and repair of body tissues etc. Proteins are complex organic compounds and form the chain of amino acids containing Nitrogen, Carbon, Hydrogen and Oxygen. Amino acids are found in body like muscles, tendons, ligaments, organs, skin, hairs, nails, glands and body fluids like enzymes, hormones and blood etc. Dietician recommends 10 to 15 per cent of proteins in our daily diet. The daily requirement of proteins in our diet should be one gram per kilogram (1g/kg) of body weight. Under proteins diet slows down the growth and development along with delayed recovery from injury. 

There are two types of proteins and amino acids:-

(I) ESSENTIAL PROTEINS : There are around 20 amino acids; of which 9 are called as Essential Amino Acids (EAA) and cannot be synthesized or produced by body.
Sources : The sources of essential proteins (EAA) are pulses, milk, dairy products, soya-beans, egg, meat, etc. They are required for growth of tissues.

(II) NON-ESSENTIAL PROTEINS : There are more than 11 non-essential proteins or Nonessential Amino Acid (NAA). Body requires them in very less quantity as help in the synthesis of essential proteins.
Sources : The sources of non-essential proteins are grains, dry-fruits like almond/ badam, cashew nut, seeds of vegetables etc.

Sources : The sources of non-essential proteins are grains, dry-fruits like almond/ badam, cashew nut, seeds of vegetables etc.

(C) FATS OR LIPIDS

Dietary oils and fats are forms of Lipids and they are not soluble in water. Oils remain in liquid form at room temperature; whereas fats are solid at room temperature. Lipids contain molecules of hydrocarbon and form fatty acids. They are most concentrated sources of energy in food. Fats are important for proper functioning of glands and other internal organs. Fats help in storing and transportation of various fat soluble vitamins like A, D, E and K. Fats help during blood clotting, maintenance of skin and hair. Our diet should consist of 5 to 10 per cent of fat. Higher intake of fats increases the risk of obesity and many heart diseases.

(I) SATURATED FATTY ACIDS (SFA) : Saturated fats are also animal fats and they remain solid at room temperature. It contains chain of hydrocarbon molecules and they have sticky quality. Saturated fats (Trans fatty acids) increase the risk heart diseases by increasing bad cholesterol (Low Density Lipids or LDL).
Sources : They are found in food items like Animal fat (Pork, Red Meat), Dairy products (Cream, Butter, Desi Ghee), Oils (Coconut oil), Baked products (Pastries, Cookies, Biscuits, Namkeen), Fried food etc.

(II) UNSATURATED FATTY ACIDS : This fatty acid largely comes from plants and remains in liquid form at room temperature. The bonds of hydrocarbon are mostly monounsaturated fatty acids (MUFA) or polyunsaturated fatty acids (PUFA). It reduces blood cholesterol and reduces heart diseases.
Sources : The sources of unsaturated fatty acids are Oils like Peanut, Olive, Soya-bean, Rice, Til (Seasame), Mustard, Sunflower, Vegetable oils, Dry fruits like Walnuts, Flax seeds, corn, etc.

•Non Nutritive Components of Diet

(A) VITAMINS

Vitamins are complex compounds of Carbon. They are very essential for normal functioning or working of body. Vitamins are required in very small amount to keep our body healthy. Vitamins are the important constituent of food required for metabolism of fats and carbohydrates. They do not provide energy but help to repair and maintenance of various tissues. However, if our diet is lacking in these vitamins, they cause certain diseases known as Deficiency Diseases. There are 13 vitamins but the important Vitamins are A, B, C, D, E and K. Most of the vitamins are obtained from our food except vitamin D and K which are produced by body. Vitamins are divided into two groups :

FAT-SOLUBLE VITAMINS : These vitamins are soluble in fat. They come into our body through fats and they are stored in liver and fatty tissues. These vitamins are A, D, E and K. These are required in small quantities and can cause harm if taken in excess.

WATER-SOLUBLE VITAMINS : Vitamins B and C are soluble in water. They are not stored in body, so we need them more frequently. These vitamins can be destroyed by heat.

(B) MINERALS

Minerals contain certain elements required by our body. They are needed in small quantities but they are very essential for proper growth and development of body. Their deficiency causes certain diseases. They are supplied in the form of salts by various food items. The important macro minerals required by our body are Sodium, Chloride, Potassium, Calcium, Phosphorus, Magnesium and Sulphur. The important micro-minerals are Iodine, Iron, Zinc, Iodine, Fluoride, Copper etc.

(C) WATER

Our body consists of approximately 70 percent of water in body weight. An adult needs 3 to 5 litres of water daily for normal life. In summers, body needs more water due to sweating etc. The person who plays more or does hard physical activities also needs more water. Fruits, vegetables, beverages, milk etc. are good sources to provide water in our body. The water which we drink or consume should be safe, clean and hygienic.
If the water in body is reduced, it causes serious health problems like :
(a) Loss of 1 to 5 percent of water results thirst;
(b) Loss of 5 to 10 percent of water results loss of strength and endurance;
(c) Loss of 10 to 15 percent of water results Dehydration, Lethargy, Body Ache, Pain;
(d) Loss of 15 to 20 percent of water results Blurred vision, Loss of memory, Faint;
(e) Loss of more than 20 percent of water results Death.

IMPORTANCE OF WATER :
Water plays an important role in our body. Its importance are :
(i) Regulates Body Temperature : Water helps to maintain and regulate the body temperature by sweating, etc.

(ii) Transportation of Nutrients : Water in body helps to transport important nutrients through blood. Water in body also acts as solvent for carrying important nutrients.

(iii) Maintains Body Fluids : Water helps to maintain body fluids. It helps in digestion, absorption, circulation, creation of saliva etc.

(iv) Eliminates Body Toxins : It helps to eliminate body toxins and body wastes through excretion of urine and sweating etc.

(v) Lubrication of Joints : It helps in lubrication of joints, thus improves flexibility and joints mobility.

(D) ROUGHAGE OR FIBRE

Roughage, also known as ‘Fiber’ is indigestible portion of food. Fiber comes from the part of plant-based food that our body cannot digest. It is an essential dietary component that aids in digestion, prevents constipation and helps to manage cholesterol level. Most of the vegetables and fruits contain high fibers along with nutritional value. Legumes, nuts, grains, seeds also contain fibrous food.

EFFECTS OF DIET ON PERFORMANCE

Diet plays an important role in sports performance. As there are lot of activities in games and sports, thus individual requires specific diet to improve performance. In almost all sports activities, the diet during training period should be rich of complex carbohydrates along with low fat diet. This diet helps to provide sufficient energy during training period. The diet one week before the competition should be rich of complex carbohydrates (like rice, wheat, bread, potatoes, cereals, milk, cakes, etc.). This raises the glycogen stores of energy in the
body. Vitamins and minerals should also be maintained during this period.

The meal before the competition should be taken at least 3 to 4 hours before the competition. This diet should be rich of complex carbohydrates, low in fat, low in protein and low in fibres like milk, cereals, rice, wheat, bread, cake, potatoes, chocolates, etc.