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Nutrition and sports

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  • 1. SPORTS NUTRITION B. K. JAGBIR SINGH, GYANSAROVAR, MT. ABU
  • 2. Quotation
    • AS THE FOOD,
    • SO THE MOOD
    • Spiritual Development
  • 3. DEFINITIONS
    • FOOD : Edible substances which when taken into the body provide nourishment for growth or maintenance of a healthy condition supplying the body with calories and nutrients
    • NUTRION SUPPLEMENT : a general term used to describe products that are specifically made to provide concentrated source of nutrients prescribed in addition to food intake or as a part of daily nutrition programmers. A supplement can be a food such as lecithin, or wheat germ or it can be concentrate such as cod liver oil, vitamins and minerals.
    • Drugs: Any chemical compound that me be administered to humans or animals as an aid in the diagnosis treatment, or prevention of diseases or suffering. A drug is also used to relive pain or to control or improve any physiological or pathological condition.
    • Calories : are a measurement of the amount of heat given off by the ‘slow burning’ of energy in the muscle cells.
  • 4. THE BASIC NUTRIENTS
    • There are two types of nutrients:
    • 1. Macro Nutrients:
            • Proteins
            • Carbohydrates
            • Fats
    • 2. Micro Nutrients:
            • Vitamins.
            • Minerals
            • Essential Amino Acids
            • Essential Fatty Acids
  • 5. PROTIEN
    • To build, repair and maintain muscle tissue.
    • Protein is made up of Carbon, Hydrogen, Oxygen and Nitrogen
    • Compose of various Amino Acids
    • Components of all Organs
    • Structure of Skin, Bones and Tendons.
  • 6. CARBOHYDRATES
    • Fuel for Energy
    • Composed of Less Complex or more Complex Sugar and Starch Molecules
    • (Carbohydrates are the easiest form of food for the body to convert into energy. Once ingested, they are turned into GLUCOSE-which circulates in the bloodstream & fuels muscular contraction and GLYCOGEN-which is stored in the muscles and the liver for future use)
  • 7. Types of Carbohydrates
    • A. Monosaccharides
    • 1. Glucose (blood sugar)
    • 2. Fructose (fruit sugar)
    • 3. Galactose (a kind of milk sugar)
    • B. Oligosaccharides
    • 1. Sucrose (table sugar)
    • 2. Lactose (milk sugar)
    • 3. Maltose (malt sugar)
    • C. Polysaccharides
    • 1. Plant Polysaccharides (starch and cellulose)
    • 2. Animal Polysaccharides (glycogen)
  • 8. DIETARY FATS (OILS)
    • The Nutrient that contains the most densely packed energy stores
  • 9. VITAMINS
    • Essential chemicals that facilitate various
    • biochemical reactions
  • 10. MINERALS
    • Essential for a number of vital body functions, including muscular contraction
  • 11. ESSENTIAL AMINO ACIDS
    • Part of Protein that we obtain foods
  • 12. ESSENTIAL FATTY ACIDS
    • Obtained from plants or fish oils
  • 13. IDEAL DIET (THE PERFECT DIET)
  • 14. SOURCES OF IDEAL DIET
  • 15. TYPES OF FOODS
    • Sattwic – Pure
    • Rajasic – Passionate
    • Tamasic – Lower Nature
  • 16. VEG & NON VEG. Liver secretes a much larger quantity of bile into the gut to deal with high fat meat diet Lesser Quantity of Bile Have Claws Do not have Claws Gastric Secretion is highly Acidic Gastric Secretion is One-Fourth Teeth – Fangs Teeth Shape – Smaller and Simple HCL Acid Strong HCL Acid Weak Violent Non-violent Acidic Saliva (Larvae) Human Alkaline Saliva (Larvae) contains Ptyalin Smaller Intestine (3 times larger then body) Larger Intestine (10 to 12 times longer then body) Non-Veg (Carnivorous) Veg (Herbivores)
  • 17. HUMAN ANATOMY & PHYSIOLOGY REVEALS VEGETARIANISM
  • 18. BENEFITS OF VEGETARIANISM
    • Peace of Mind
    • Basis of Meditation
  • 19. EXAMPLES OF FAMOUS VEG. PERSONALITIES
  • 20. HARMFUL FOOD COMBINATIONS
  • 21. HARMFUL EATING HABITS
    • Fruits should be eaten in the morning. Eat fruit only of one type e.g. citric or sour tasting like orange, grapes etc. or sweet alkaline ones like banana, chiku etc.
    • Avoid eating food when tensed or in bad mood because such feelings affect our digestive system.
    • Late eating should be avoided so that the digestion process does not disturb our sleep.
    • We should never fill our stomach to the full capacity (one-fourth of the stomach should be left empty for proper digestion)
    • DO not take water while eating as it dilutes the digestive juices.
    • Intake of aerated soft drinks tea, coffee etc. must be cut down as far as possible, these contains several chemicals and toxins that adversely affects health.
    • Avoid alcoholic drinks with or without food.