A balanced diet with a variety of nutrients is important for health and maintaining a healthy weight. Nutrition involves taking in foods and absorbing nutrients like carbohydrates, fats, proteins, vitamins, and minerals. Carbohydrates are the main energy source and come in simple and complex forms. Fats supply over twice as much energy as proteins or carbs and are divided into saturated and unsaturated types. Proteins are essential for growth and repair and contain amino acids. Vitamins and minerals are also needed in small amounts. Sports nutrition is based on balance, variety and moderation but athletes need more carbs (70%) and protein (10-15%) due to heavy training, with dehydration and depleted muscle stores

1. Sports & Nutrition
Unit-2

2. Balance Diet
•Balanced diet is an important part of
maintaining good health, and can help you
feel your best.
•This means eating a wide variety of foods in
the right proportions, and consuming the
right amount of food drink to achieve and
maintain a healthy body weight.

5. Nutrition
•The process of taking food into the body and
absorbing the nutrients in this foods.

6. Nutrients

7. Nutrients
•It is specific component of the food required by
the body in specific amount for a specific
function.
•Carbohydrates , fats , proteins , vitamins and
minerals.

9. Macro Nutrients
Macronutrients refer to the three basic
components of every diet .
1. Carbohydrates
2. Fat
3. Protein

10. Carbohydrate
•Main source of energy
•1 gram of carbohydrate gives 4 calories
•It provide quick energy to body .
•They made up of Carbon , Hydrogen and Oxygen.

11. Simple Carbohydrates:-
• Glucose , fructose, sucrose, maltose and lactose.
•They are sweet in taste.
•Soluble in water.
Complex Carbohydrates:-
• Starch, dextrine , glycogen and cellulose.
•These are not sweet in taste.
•Insoluble in water

13. Fat
•Fats are complex molecules composed of fatty
acids and glycerol.
•Fats are not primary source of energy
• They supply energy more than twice that
supplied by Proteins or Carbohydrates.
•1 gram fat gives 9 calories

14. Fat Divided in Two Groups
Saturated fat
•Coconut oil
•Desi ghee
Unsaturated fat
•Olive oil
•Vegetable oil

15. Protein
•Essential for growth and repair of muscles and
other body tissues.
•It made up of smaller units called Amino Acids.
•It contain Carbon ,Oxygen , Hydrogen and
Nitrogen.
•1 gram protein contain 4 calories.
•Human body make only 13 , non-essential amino
acids.
•9 essential amino acid taken from food.

16. Micro Nutrients

17. Vitamins
A vitamin is organic compound required
as a nutrient in tiny amounts by an
organism.

18. Types of Vitamins
Water soluble :- Vitamin B & C
Fat soluble :- Vitamin A , D , E & K

19. Minerals
• It required in very small amounts.
•4 % of body weight is made up of minerals.
•Required for healthy teeth, bones and
muscles.

20. Classification of Minerals
Macro minerals
• Calcium
• Phosphorus
• Magnesium
• Sodium
• Potassium
• Chloride
• Sulfur
Micro minerals
• Iron
• Copper
• Iodine
• Zinc
• Cobalt
• Fluoride
• Chromium

21. Nutritive & Non-Nutritive components of Diet

22. Nutritive Components of Diet
•Carbohydrates
•Fats
•Proteins
•Vitamins
•Minerals

23. Non-Nutritive Components of Diet
•Fibre or Roughage
•Water
•Colour Compounds
•Flavour Compounds
•Plant Compounds

24. Sports Nutrition

25. IS BASED UPON……
 The basic principles that govern
general nutrition
 That is, a balance of all nutrients, a
variety of food and moderation of the
intake of that food.
 With that in mind, the importance of
the training diet has been recognised.

26. THE TRAINING DIET..
 Athletes now understand that they
must eat well to ensure maximum
return from heavy training schedules.
 The competition diet is established
providing athletes with knowledge of
special eating practices, before,
during and after the event to
maximise their performance.

27.  Each sports person will have different
dietary requirements depending on…
 Training
 Age
 Sex
 Body size
 Sport played
 Environment for training and competition

28. GENERAL PRINCIPLES
OF SPORTS NUTRITION
Recommended balanced diet for average sports
person is….



55 – 60% Carbohydrates
25 – 30% Fats
10 – 15% Protein
Recommended balanced diet for more strenuous
athlete is…



70% carbohydrates
15 – 20% Fats
10 – 15% Protein

29. COMPETITION DIET
 It is important to understand
nutritionally related factors that cause
fatigue & reduced performance.
 These being : - depletion of muscle
stores &
dehydration