CH-5 FINAL Notes.pdf

Unit - 5
Sports & Nutrition..!!

Unit Contents
5.1 Concept of balance diet and nutrition
5.2 Macro and Micro Nutrients: Food sources &
functions
5.3 Nutritive & Non-Nutritive Components of
Diet

Unit 5 – Handbook (CBSE Syllabus)
• 1. Concept of balance diet and nutrition;
• 2. Macro and Micro Nutrients: Food sources & functions;
• 3. Nutritive & Non-Nutritive Components of Diet;
• 4. Eating For Weight Control – A Healthy Weight,
• 5. The Pit falls of Dieting,
• 6. Food Intolerance & Food Myths;
• 7. Importance of Diet in Sports and Pre, During and Post requirement

5.1 Balanced diet
and Nutrition :
A diet which contains
the proper amount of
each nutrient, i.e. like
carbohydrate, fat,
protein etc. according
to the needs of
individual is called
Balanced Diet.

A diet which consists of all
the essential food
constituents i.e protein,
carbohydrates, fats,
vitamins, minerals and
water in correct proportion
is called balanced diet.

A. Balanced Diet : - A complete
food, a diet contains adequate
amounts of all the necessary
nutrients required for proper
growth & maintenance of body.
B. Nutrition : - It is the process of
obtaining & consuming food or
breaking down food &
substances taken in by the mouth
to use for energy in the body.

3. Nutrients: - The energic food in
our diet consists of various types of
essential chemicals for our body
termed as nutrients: - e.g. Protein,
fat, carbohydrates, vitamins
&minerals.
Goals of nutrition :
(i) stay hydrated
(ii) provide immediate fuel
(ììí) boost performance
(ív) preserve muscle and
(v) improve recovery.

5.2 : Macro & Micro Nutrients :
Some nutrients are needed in
larger amounts, these are called
macronutrients.
Nutrients like Carbohydrates,
proteins and fats along with water
are macronutrients.
Other nutrients like vitamins and
minerals are required in small
amounts and are called
micronutrients.

Macro nutrients :
Macronutrients mainly include
carbohydrates, proteins and fats
and also water which are
required in large quantities and
their main function being the
release of energy in body.
Ex :
Macronutrients include Carbon,
Oxygen, Hydrogen, and Nitrogen.

Carbohydrates, proteins and fats are
macronutrients and are also called
‘proximate principles’ because they
form the main bulk of the diet.
In Indian meals, they contribute to the
total energy intake in the following
proportion: carbohydrates: 55-60%;
protein: 10-15% and fats: 20-30%.
Water does not provide energy but is a
vital nutrient required in large quantity
for functioning of metabolic processes
in the body and various regulatory
functions. Therefore, it is also
considered a macronutrient.

Micro nutrients :
Micronutrients mainly
comprise vitamins and
minerals which are required in
minute quantities.
However, both macro nutrients
as well as micro nutrients are
essential.
Ex : Micro nutrients are
chlorine, iron, manganese,
zinc, boron, sodium, copper,
molybdenum and nickel.

5.3 Non-Nutritive and Nutritive Components of Diet
Nutritive components of diet :
CARBOHYDRATES –
Carbohydrates are organic compounds made up of Carbon,
Hydrogen and Oxygen.
Carbohydrates are a major source of energy and provide 4kcal per
gram.
Carbohydrates are needed to provide energy during exercise.
Carbohydrates are stored mostly in the muscles and liver. Complex
carbohydrates are found in foods such as pasta, bagels, whole
grain breads, and rice

PROTEIN –
Protein is important for muscle growth
and to repair body tissues. Protein can
also be used by the body for energy,
but only after carbohydrate stores have
been used up.
Only strength training and exercise will
change muscle. Athletes, even body
builders, need only a little bit of extra
protein to support muscle growth.
Athletes can easily meet this increased
need by eating more total calories
(eating more food).

Protein requirement for Indian adults is 1 g/kg body weight
(according to ICMR).
Thus, for a man weighing 60 kg, the protein requirement would be
60g/day. In terms of percentage of total energy intake, protein
intake should be between 10-15% of total energy consumed.
In no case, it should exceed 35% of total energy intake. Protein
requirement,
however, may increase to up to 2 g/kg body weight during sports
and exercise depending upon the type of sports and duration and
intensity of training.
Too little, or, excess intake of protein have health implications,
hence proteins should be consumed as required and recommended.

Fat-
Lipids or Dietary Fats a broader term used
for both oils and fats.
Oils are basically liquid at room
temperature and fats are solid at room
temperature. It is the presence of different
types of fatty acids which make them
liquid or solid.
Fatty acids are the building blocks of fats
and oils. Fatty acids are classified as
Saturated or
Unsaturated Fats depending upon the
presence of double bond in their chemical
structure.

Fat-
It provides the highest concentration of energy of all the
nutrients. One gram of fat equals nine calories. One pound
of stored fat provides approximately 3,600 calories of
energy.
Saturated fats are found primarily in animal sources like
meat, egg yolks, yogurt, cheese, butter, milk. This type of
fat is often solid at room temperature. Unsaturated fats
include monounsaturated and polyunsaturated fats, which
are typically found in plant food sources and are usually
liquid at room temperature.

Vitamin –
A well-planned and nutritionally
adequate diet should meet an
athlete‘s vitamin and mineral needs.
Supplements will only be of any
benefit if your diet is inadequate or
you have a diagnosed deficiency, such
as an iron or calcium deficiency.
Use of vitamin and mineral
supplements is potentially dangerous
and they should not be taken without
the advice of a qualified health
professional.

Q1. What is the other name for Vitamin A?
a) Ascorbic Acid
b) Thiamine
c) Ratinol
d) Calciferol

Q2. What is the other name for Vitamin D?
a) Ascorbic Acid
b) Thiamine
c) Folic Acid
d) Calciferol

Q3. What is the other name for Vitamin C?
a) Ascorbic Acid
b) Thiamine
c) Folic Acid
d) Calciferol

Q4. What is the other name for Vitamin B2?
a) Niacin
b) Thiamine
c) Folic Acid
d) Riboflavin

a) Niacin
b) Thiamine
c) Folic Acid
d) Riboflavin

Vitamin Inventor/ Discoverer
A Mc. Collum
B Mc. Collum
C Holst
D Mc. Collum

Q7. Who discovered Vitamin A?
a) Dr. Mc Collum
b) Dr. Coubertin
c) Dr. J.B.Nash
d) Dr. Harvard

Q8. What according to you is the main cause for
night blindness?
a) Deficiency of Vit. E
b) Deficiency of Vit. C
c) Deficiency of Vit. A
d) Deficiency of Vit. D

Minerals: -
Mineral are very essential in our
diet. 4% of our body weight is
made up of minerals. These are
required for healthy teeth,
bones and muscles.
It is also used by body for
various activities such as
transmission of nerve impulses,
formation of hormones and
maintenance of heart beat etc.

Macro Minerals: -
a) Calcium : Calcium is
among the top macro-
minerals in terms of growth
and development of our
bones and teeth. It helps in
blood clotting.
Its deficiency may cause
rickets. The sources are
cheese, milk, orange, juice,
eggs, green leafy vegetables
and cereals.

b) Potassium :
Potassium is one of the most
required minerals in 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. Its main sources are
banana, tomatoes, green leafy
vegetables, beans etc.

c) Sodium : It helps in
muscular activities. It also
helps in transmission of nerve
impulses.
The sources are table salts,
pickles and butter etc.
d) Magnesium: It repairs and
maintains body cells. It is
found in meat, brown rice,
beans and whole grains etc.

e) Phosphorus :
Phosphorus helps in the
formation of bone and
teeth. It keeps the
muscles and nerve
activities normal.
The sources are egg,
fish, liver, milk, and
unpolished rice etc.

Micro Minerals :
a) Iodine :
It produces the hormones for
the thyroid gland. It is also
significant for proper growth
and development.
Lack of iodine can cause goiter
(swollen thyroid gland) and
mental retardation. The sources
are iodized salt, fish and sea
food.

b) Iron :
It is essential in the
production of
hemoglobin.
Its deficiency causes
anemia.
The sources are meat,
egg, dry fruits, spinach
banana and greet leaf
vegetables.

c) Chromium :
It is essential in the
production of hemoglobin.
Its deficiency may cause
diabetes.
The sources are soya beans,
black gram, carrot, tomato,
groundnuts, bajra and barley.

Non nutritive components
of diet :
a) Water
b) Roughage
c) Artificial sweeteners
d) Preservatives
e) Plant products

Fiber or roughage has no
nutritive value. It is undigested
part of the food or it can be
said that it cannot be digested
by human intestinal tract.
It improves intestinal function
by adding bulk to the food.
It helps the individual to
satisfy the appetite. It
prevents constipation.

Eating for weight control :-
A healthy weight is a weight
that lowers your risk for
health problems, generally
Body Mass Index (BMI) and
waist size are good ways to
achieve healthy weight.
Methods to calculate BMI =
Weight in Kg/(Height in m2)

Category of BMI
1. Under Weight
2. Normal Weight
3. Over Weight
4. Obesity Class I
5. Obesity Class II
6. Obesity class III

Here are some useful tips for weight control
with proper eating:
a. Avoid common pitfalls
b. Put a stop to emotional eating
c. Tune in what you eat
d. Fill up with fruit, veggies and fiber
e. Indulge without overindulging
f. Take charge of your food environment

PITFALL OF DIETING:
An individual who is overweight wants to reduce
weight they starve for reducing weight many
times skip meals to lose weight, sometimes
take slimming pills.
Extreme Reduction of Calories.
Restriction on some nutrients
Skipping meals
Intake of calories through drinking

Under estimating the calories.
Intake of Labelled foods.
Not preferring physical activities.
low energy diet.
Taking less liquids
Starving

2.5 Food Intolerance:
Food intolerance is that when a person
has difficulty in digesting a particular
food.
Symptoms : Nausea, Vomiting, Pain in
joints, headache and rashes on skin,
Diarrhea, sweating, palpitations, burning
sensations on the skin stomach.
Food Intolerance means the individual
elements of certain foods that can not be
properly processed and absorbed by our
digestive system.

Causes : Absence of
activity of enzymes
responsible for breaking
down the food elements.
These are usually innate
sometimes diet related or
due to illness.

Food myths :
1. Eggs increases cholesterol level so avoid them
2. Drinking while eating makes you fat
3. Low fat or No fat diet are good.
4. Dieting or Fasting may loose weight.
5. Food eaten late night is more fattening.
6. Low fat milk has less calcium that full fat milk.
7. Vegetarian cannot build muscles.
8. Healthy food is expensive.

Q1. Which is NOT a Micronutrient?
(a) Minerals
(b) Vitamins
(c) None
(d) Protein

Q.2 Nutrients are the chemical in food which……….
1. Are needed for replacement of tissues
2. Are essential for growth
3. Our body needs
4. All of the above.

3. One function of proteins in our body is to……………
1. increase bulk of muscles
2. Improve our endurance
3. Form tissue and repair broken tissues.
4. Provide energy for normal activities

4. Which one of the following in not a macro nutrient?
1. Fats
2. Carbohydrates
3. Roughage.
4. Proteins

5. Which of the following is not a form of carbohydrate?
A. Multiple.
B. Simple
C. Complex
D. All of these

6: The mineral ………… is required for developing strong bones and
teeth.
1. Potassium
2. Phosphorous.
3. Sodium
4. Copper

7: Which of the following vitamins is commonly known as Riboflavin?
1. B1
2. B2.
3. B3
4. B Complex

8. Which of the following is not a pitfall of dieting?
1. Eating too little
2. Skipping breakfast every day
3. Not performing normal exercises
4. None of the above.

9. Which of the following vitamins is not fat soluble?
1. B Complex.
2. E
3. K
4. A

10. Which of the following vitamins is not fat soluble?
1. C.
2. D
3. K
4. A

11. Fats and oils come under:
(a) protective or regulatory foods
(b) energy giving foods.
(c) bodybuilder group
(d) routine foods

12. 1 gram of fat provides
(a) 3 kcal
(b) 4 Kcal
(c) 5 Kcal
(d) 9 Kcal

Q48. Calculate the BMI of a girl and identify
the category if her weight is 68kg and
height is 161cm.
a) Underweight
b) Normal weight
c) Overweight
d) Obesity Class I

Q52. Jatin is a weightlifter in the 96 kg category. He has to
participate in a weightlifting competition next week for
which he is taking good care of his practice and diet. He has
included all the essential nutrients in his diet. Based on this
case, answer the following questions.
What do you think would be the most important component
of Jatin's diet?
a. Proteins
b. Carbohydrates
c. Vitamins
d. Minerals

Assertion and Reason Based
Questions

1. Food component present in sugar is? [2020]
A. Fats
B. Protein
C. Vitamin
D. Carbohydrate.

2. Main source on vitamin C is? [2020]
A. Guava.
B. Egg
C. Milk
D. Banana

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