Balanced diet = Carbohydrate + Fats + Proteins (Body building substances) + Vitamins + Minerals + Water (Life saving substances) Supplement diet able to improve sporting performance. High energy expenditure = High energy diet requirement • Regularity in life and sports performance hamper due to more fat or lack of muscle mass and is cause of overweight or underweight • Work on energy cost • To shed weight = Intakes less + Out put More (through exercise) • 1 hour of brisk walking (6 Kmph) approximately consumes 300 Kcal of energy per hour, which is equal to loss of approximately 30 grams of fat per day, which means you need to walk for 30 days covering at least 180 Km to shed 1 kg of fat • Let us consider that your height in 170 centimeters and after 25 years of age a simple calculation for ideal weight for your height is • Height in centimeters – 100 = Ideal weight after 25 years of age • An average adult man consumes 2200 to 2400 kcal of energy everyday • Let us consider 2300 kcal on average per day requirement of energy • If the man reduces his intake by 800 kcal every day The chances of reducing his fat weight is approximately 80 grams per day taking twelve and half days to reduce one kilogram of fat from his body • Body fat and glycogen (carbohydrate stored in muscle and liver) • Glycogen supports short duration activities and if activity prolongs the depletion of glycogen will lead to fat combustion for energy supplementation. • •Roti, rice, bread, potatoes, other starchy foods. • • Foods containing sugars such as fruit, jams, table sugar, and confectionary are high in sugar (carbohydrate) and can be useful before an event. • • Drinks such as fruit juice, squash and some sports drinks. • High carbohydrate diet ensure maintenance of stored glycogen of muscle and liver, Replenish carbohydrate stores after exercises. • Carbohydrate intake may be bulky so divide food intake • Athletes need slightly more protein in their diets than the rest of the population in order to repair and build muscle, but that is met with choosing balanced diet. Excess intake of protein than body requirement is of no use. Up to two litres of water an hour can be lost from the body during some sports, especially in hot, humid conditions, dehydration can be life threatening if left untreated • Hypotonic sports drinks contain small amounts of carbohydrate and minerals and are less concentrated than body fluids, useful for easy absorption and maintaining blood glucose level in blood. • Hypertonic sports drinks contain greater amounts of carbohydrate than hypotonic drinks – they are more concentrated than body fluids, main purpose is to provide carbohydrate to help re-fill muscles with glycogen after exercise. • Isotonic drinks are the same concentration as body fluids. These are absorbed as quickly as water is, ‘Sports drinks’ • Sit in vajrasana after the meal for at least 10 minutes • Try to have Lukewarm water, whenever you feel thirsty.

1. Nutrition
&
Health Guidance
Prof. Shatrunjay M Kote, Ph. D.
Principal,
MSM’s College of Physical Education, Aurangabad
E-mail: shatru29570@gmail.com
Contact: +91 9422234957

2. Definition of Nutrition
• The process of providing or obtaining the food
necessary for health, body maintenance and
growth.

3. Nutrition
Balanced diet =
Carbohydrate + Fats + Proteins (Body building substances)
+
Vitamins + Minerals + Water (Life saving substances)
Supplement diet able to improve sporting performance.
High energy expenditure = High energy diet requirement

4. Healthy body weight maintenance
• Regularity in life and sports performance hamper due to
more fat or lack of muscle mass and is cause of overweight
or underweight
• Work on energy cost
• To shed weight = Intakes less + Out put More (through
exercise)
• 1 hour of brisk walking (6 Kmph) approximately consumes
300 Kcal of energy per hour, which is equal to loss of
approximately 30 grams of fat per day, which means you
need to walk for 30 days covering at least 180 Km to shed 1
kg of fat

5. Healthy body weight maintenance
• Let us consider that your height in 170 centimeters and after
25 years of age a simple calculation for ideal weight for
your height is
• Height in centimeters – 100 = Ideal weight after 25 years of
age
• An average adult man consumes 2200 to 2400 kcal of
energy everyday
• Let us consider 2300 kcal on average per day requirement
of energy
• If the man reduces his intake by 800 kcal every day
• The chances of reducing his fat weight is approximately 80
grams per day taking twelve and half days to reduce one
kilogram of fat from his body.

6. Energy storage
• Body fat and glycogen (carbohydrate stored in muscle and liver)
• Glycogen supports short duration activities and if activity prolongs the
depletion of glycogen will lead to fat combustion for energy
supplementation.

7. Carbohydrate Importance
• High carbohydrate diet ensure maintenance of stored
glycogen of muscle and liver, Replenish carbohydrate stores
after exercises.
• Carbohydrate intake may be bulky so divide food intake

8. Carbohydrate rich foods
•Roti, rice, bread, potatoes, other starchy foods.
• Foods containing sugars such as fruit, jams, table sugar,
and confectionary are high in sugar (carbohydrate) and can
be useful before an event.
• Drinks such as fruit juice, squash and some sports drinks.

9. Carbohydrate loading
• Endurance events and long distance running, often
eat large amounts of carbohydrate for several days
before the competition (up to 70% of energy).
• Ability to store glycogen is by-product of several
years of training.

10. Protein needs
• Athletes need slightly more protein in their diets
than the rest of the population in order to repair and
build muscle, but that is met with choosing balanced
diet. Excess intake of protein than body requirement
is of no use.

11. Hydration
• Up to two litres of water an hour can be lost from
the body during some sports, especially in hot,
humid conditions, dehydration can be life
threatening if left untreated.

12. Sports drinks - hypotonic
• Hypotonic sports drinks contain small amounts of
carbohydrate and minerals and are less concentrated
than body fluids, useful for easy absorption and
maintaining blood glucose level in blood.

13. Sports drinks – hypertonic
• Hypertonic sports drinks contain greater amounts of
carbohydrate than hypotonic drinks – they are more
concentrated than body fluids, main purpose is to
provide carbohydrate to help re-fill muscles with
glycogen after exercise.

14. Sports drinks - isotonic
• Isotonic drinks are the same concentration as body
fluids. These are absorbed as quickly as water is,
‘Sports drinks’

15. Iron
• Iron is important for carrying oxygen in the
blood so even a mild deficiency can affect
performance

16. Essentials
• Sit in vajrasana after the meal for at least 10 minutes
• Try to have Lukewarm water, whenever you feel
thirsty.
• Try to have maximum seasonal raw vegetables and
fruits whenever you feel hungry.
• Keep gap of at least 1 to 1 and half hour after dinner
and before going to bed.
• Drink 2 glasses of Lukewarm water before going to
bed.
• Try to have more protein contain diet in breakfast

17. Avoid
• Sleeping during afternoons.
• Taking stomach full meals at any given time.
• Sleeping directly in front of cooler or in AC
rooms.
• Eating oily stuff.
• Eating confectionary or bakery products or dairy
products.
• Drinking cool water.
• Eating curd.
• Having more than 2 cups of tea or coffee during
the day.
• Using lift and escalators

18. Height measuring

19. FIND YOUR FRAME SIZE AND WEIGHING

20. FIND YOUR FRAME SIZE
SEX HEIGHT
WITHOUT
SHOES
ELBOW BREADTH FOR MEDIUM FRAME
MEN 5’1” – 5’2” (6.4 Cms) 2&1/2” – 2&7/8” (7.3 Cms)
5’3” – 5’6” 2&5/8” – 2&7/8”
5’7” – 5’10” 2&3/4” – 3”
5’11” – 6’2” 2&3/4” – 3&1/8”
6’3” – UP 2&7/8” – 3&1/4”
WOMEN 4’9” – 4’10” (5.8 Cms) 2&1/4” – 2&1/2” (6.4 Cms)
4’11” – 5’2” 2&1/4” – 2&1/2”
5’3” – 5’6” 2&3/8” – 2&5/8”
5’7” – 5’10” 2&3/8” – 2&5/8”
5’11’ – UP 2&1/2” – 2&3/4”

21. Find your weight in pounds
SEX HEIGHT (Without Shoes)
WEIGHT IN POUNDS (Without Clothes)
Male Feet’ Inches” SMALL FRAME MEDIUM FRAME LARGE FRAME
5’1” (55 kg) 123-129 126-136 133-145 (65 kg)
5’2” 125-131 128-138 135-148
5’3” 127-133 130-140 137-151
5’4” 129-135 132-143 139-155
5’5” 131-137 134-146 141-159
5’6” 133-140 137-149 144-163
5’7” 135-143 140-152 147-167
5’8” 137-146 143-150 150-171
5’9” 139-149 146-158 153-175
5’10” 141-152 149-161 156-179
5’11” 144-155 152-165 159-183
6’0” 147-159 155-169 163-187
6’1” 150-163 159-173 167-192
6’2” 153-167 162-177 171-197
6’3” 157-171 166-182 176-202

22. Find your weight in pounds
SEX HEIGHT (Without Shoes)
WEIGHT IN POUNDS (Without Clothes)
Female Feet’ Inches” SMALL FRAME MEDIUM FRAME LARGE FRAME
4’9” (45 kg) 99-108 106-118 115-128 (58 kg)
4’10” 100-110 108-120 117-131
4’11” 101-112 110-123 119-134
5’0” 103-115 112-126 122-137
5’1” 105-118 115-129 125-141
5’2” 108-121 118-132 128-144
5’3” 111-124 121-135 131-148
5’4” 114-127 124-138 134-152
5’5” 117-130 127-141 137-156
5’6” 120-133 130-144 140-160
5’7” 123-136 133-147 143-164
5’8” 126-139 136-150 146-167
5’9” 129-142 139-153 149-170
5’10” 132-145 142-156 152-173
5’11” 135-148 145-159 155-176

23. Respiratory System
Respiration:
Approximately 500 cubic feet of air per day
surface area of lung - the size of the tennis court.
speed of a sneeze -between 60 to 100 miles per hour.
Calculation of Dog, Man and Tortoise calculation
“The law of use and disuse”,
Equal breath counts for everybody
• (Life span in years X Days X Hours X Minutes X Breath count per minute)
Dog = (20 X 365 X 24 X 60 X 45) =473040000
Human = (60 X 365 X 24 X 60 X 15) = 473040000
Tortoise = (150 X 365 X 24 X 60 X 6) = 473040000
• Effect of Exercises:

24. Respiratory System

25. CALCULATIONS OF RESPIRATORY SYSTEM
• Everyday we breath around 3 Oxygen cylinders
• Each cylinder cost Rs. 700/- in most cheapest
hospital
• Every day around Rs. 2100/-
• Every month around Rs. 63,000/-
• Every year around Rs. 7,56,000/-
• In lifetime with average span of 60 years is
Rs. 4,53,60,000/-
• Nature provides in abundance
• Make use of Spirometer for the respiratory exercises

26. HOW FIT ARE YOU REALLY?
How efficient are your lungs?
* Accurate measurement of lung efficiency requires a
laboratory test, but the following simple checks will prove
a rough guide.
1. Take a deep breath and time how long you can hold your
breath.
2. Breath in and out as deeply as you can; measure your chest
in each position.
Your lungs are probably working with adequate efficiency if
you can hold your breath for 45 seconds or more and if the
difference between the two chest measurements is 2 to 3
inches or more.

27. TEST YOUR FITNESS
Check your respiratory system
Distance of candle from
your mouth
Respiratory system age
1.5 meters 20 years
1.25 meters 30 years
1 meter 40 years
0.75 meter 50 years
Up to 0.75 meters Over 60 years

28. Heart
Heart:
• In the course of one day, 8 tons of blood passes
through the heart.
• The entire network of vessels which makes up the
circulatory system measures 60,000 miles, which is
more than twice the circumference of the earth.
• The power of the human heart is such that if the
main artery, the aorta, was cut, a stream of blood 6
feet high would be released.
• Effect of Exercise:

29. Heart

30. CALCULATIONS OF CARDIAC SYSTEM
• Each minute heart beats approximately 70 times in an average
adult
• In each beat the heart pumps out 70ml of blood approximately out
of heart
• In each minute it counts to approximately 5 liters
• In each hour it is around 5 liters X 60 minutes = 300 liters
• In each day it is around 300 liters X 24 hours = 7,200 liters
• In each month it is 7,200 liters X 30 days = 2,16,000 liters
• In each year it is 2,16,000 liters X 12 months = 25,92,000 liters
• In average 60 years of life
25,92,000 liters X 60 years = 15,55,20,000 liters
• No motor in the world will lift water up to 5 feet for 60 years
without maintenance.
• Approximately electricity required for 1HP water pump if run for
24 hours consumes approximately 20 units of electricity which
amounts to Rs. 140/-
• Please calculate Rs. 140/- X 60 years X 365 days = Rs. 30, 66, 000/-

31. HOW FIT ARE YOU REALLY?
What is your resting Heart Rate?
Results Men Men Men Men Women Women Women Women
Age Ex G S P Ex G S P
20-29 59< 60-69 70-85 86+ 71< 72-77 78-95 96+
30-39 63< 64-71 72-85 86+ 71< 72-79 80-97 98+
40-49 65< 66-73 74-89 90+ 73< 75-79 80-98 99+
50+ 67< 68-75 76-89 90+ 75< 77-83 84-102 103+

32. HOW FIT ARE YOU REALLY?
Are you carrying excess fat?
• Pinch yourself at the waist and on the upper arm,
grasping as much flesh as possible between your
forefingers and thumb.
• If you can pinch more than 1 inch of spare flesh, you
probably need to shed some fat. To do so, you may
need only to tone up- replace fat with muscle- or to
lose weight. Every ¼ inch of fat beyond the 1 inch
maximum represents about 10 pounds of fat.

33. HOW FIT ARE YOU REALLY?
Are you carrying excess fat?

34. TEST YOUR FITNESS
How mobile are you?
How close you can get to
the floor
How old your ligaments
are
You can put your hands flat
on the floor
20 years old
You can touch the floor with
your finger tips
30 years old
You can get within 10
centimeters
40 years old
The gap is 20 centimeters or
more
50 years and older

35. Forward bending

36. TEST YOUR FITNESS
Check your sense of balance
Time in seconds Ability of balancing
Over 51 seconds 20 years
41-50 seconds 30 years
31-40 seconds 40 years
25-30 seconds 50 years
Less than 25 seconds Over 60 years

37. TEST YOUR FITNESS
Check your sense of balance

38. Modern Concept of Exercises
• Do You Have 9am Effect At 6pm?
Exercise for all – just spare few minutes
7 hand exercises for 7 minutes atleast once a day –
Reflexology
• Free psychological Ventilation
• Dynamic Meditation

39. I Promise To My Body And Mind
• I start today because it is real (time and tide wait for none).
• Early to bed and early to rise, keeps me healthy, wealthy and wise.
• I addict myself to minimum regular exercise, sports and games.
• Breakfast is necessary for me.
• I sleep only during nights.
• Tummy-full meals in a seating is harmful (divide total intake of a day
5-6 times).
• I always enjoy eating raw food to boiled, boiled to fried, fried to stale
or preserved.
• I enjoy breathing deeply.
• I fast weekly once on bike, television, mobile, fast foods, computers

40. I Promise To My Body And Mind
• Mind altering things are harmful (I avoid tobacco, liquor, smoking, drugs
etc).
• My leisure time creations are always appreciated.
• When awake I enjoy natures’ beauty than straining my eyes by watching
movies, television sets, mobiles.
• Silence is golden.
• I talk whenever necessary.
• Expectations leads to sorrow (I avoid complaints).
• I enjoy walking than a ride.
• 3-D for victory (discipline, determination, dedication).
• Principles’ are for me (I don’t search excuses for myself).
• When I get frustrated after repeated efforts I cope my frustration
remembering “it is so because it cannot be otherwise”.

41. 1. Develop Immune system for forth coming bio-hazards
2. live the day to its fullest, as uncertainty of life prevails
3. Provide weightage to the nutritional plans
4. Give importance to dietitian
5. Emphasis on the Indian culture of exercises to boost lifestyles
Tips for Maintaining Health

42. 6. Choose the foods more from vegetarian than animal products
7. Burden your daily diet with seasonal vegetables and fruits
8. Awareness on the cleaning and hygiene of self and surroundings
should be observed strictly.
9. Make maximum use of sports complexes, walking and jogging tracks,
swimming pools and other sports infrastructure
10. Provide importance to physical education lectures and practical in
schooling curriculum.
Tips for Maintaining Health

43. Last but not least, I can only say that every era has its own prospects and
lacunas, only thing applicable everywhere is the understanding of:
“Law of Impermanence”
So we cannot judge whether it is good or bad, we can only say that
“It is Different”,
the above two things will serve the purpose and that too without getting
panic of any situation!
Thank You!