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NUTRITION
Balance diet
For every
physical
activity,
the body
requires
energy and
the amount
depends on
the duration
and type of
activity.
Energy is
measured in
Calories and
is obtained
from the
body stores
or the food
we eat.
Glycogen is
the main
source of
fuel used by
the muscles
to enable
you to
undertake
both aerobic
and
anaerobic
exercise.
With low
glycogen
stores, you
will feel
constantly
tired,
training
performance
will be
lower and
you will be
more prone
to injury
and illness.
Eating a
balanced
diet is
another key
to sports
nutrition.
The
nutrients
are:
-
Proteins -
essential
for
growth
and
repair
of
muscle
and
other
body
tissues
-
Fats –
one of
the
source
of
energy
-
Carbohydrates -
our main
source
of
energy
-
Minerals -
those
inorganic
elements
occurring
in the
body and
which
are
critical
to its
normal
functions
-
Vitamins -
water
and fat
soluble vitamins
play
important
roles in
many
chemical
processes
in the
body
-
Water -
60% of
the
human
body is
water
and this
is
essential
for
normal
body
function
- as a
vehicle
for
carrying
other
nutrients
.
-
Roughage -
the
fibrous
indigestible
portion
of our
diet
essential
to
health
of the
digestive
system
-
The right combination of fuel (calories) from
carbohydrates,
proteins,
and fats
gives
you
energy
for top
performance.
Balance
diet
includes
60% to
70%
carbohydrates,
(sugar,
sweets,
bread,
cakes),
30% Fats
(dairy
products,
oil) ,20-30%
Protein
(eggs,
milk,
meat,
poultry,
fish)
Daily
Calorie
Requirement
The number
of calories
the body
consumes in
a day is
different
for every
person.
Average
daily a
person eat
2000
cal.Height,
weight,
gender, age
and activity
level all
affect your
caloric
needs. There
are three
main factors
involved in
calculating
how many
calories
your body
needs per
day:
·
basal
metabolic
rate
·
physical
activity
·
thermic
effect of
food
Men require
more
calories per
day than
women.
Younger
people need
to consume
more
calories
each day
than older
people.
Pregnant or
lactating
women need a
higher
calorie
intake. Most
people will
lose weight
when
consuming
around 1500
calories per
day.
Carbohydrates
Carbohydrates
should
provide
about 60% to
70% of your
daily
calories
The most
important
fuel source,
carbohydrates
are found in
fruits,
vegetables,
pastas,
breads,
cereals,
rice, and
other foods.
In our body
sugar and
starch
present in
carbohydrates
are
converted to
energy which
gives you
power for
high-intensity,
short-duration
activities.
After whole
of
carbohydrate
consumption
during
exercise ,
consumption
of fat and
protein
start taking
place after
repeated
high-intensity,
short-duration
exercises,
or in
multiple
events or
training
sessions in
a single
day.
Eat
carbohydrates
for at least
several days
before
exercise/competition
to start
with
glycogen-loaded
muscles.
Eat more
carbohydrates
during
exercise/competition
that lasts
more than an
hour to
replenish
energy and
delay
fatigue
Proteins
Proteins
should
provide
approximately
12% to 15%
of your
daily
calories.
Proteins are
found in
meats, fish,
poultry,
eggs, beans,
nuts, dairy
products,
and other
foods.
Proteins
give your
body power
to build new
tissues and
fluids,
among other
functions.
Your body
cannot store
extra
protein, so
it burns it
for energy
or converts
it to fat.
The amount
of protein
an athlete
needs
depends in
part on
level of
fitness;
exercise
type,
intensity,
and
duration;
total daily
calories;
and
carbohydrate
intake..
Physically
active
people need
more protein
compared
with those
who don't
exercise.
You also
need more
protein when
you start an
exercise
program.
Athletes
often burn
protein for
fuel, as do
body
builders and
other
athletes who
perform
intense,
strength-building
activities.
Your body
burns more
protein if
you don't
consume
enough
calories to
maintain
body weight
which
usually seen
after eat
too less or
doing
exercise too
much.
Your body
may use
protein for
energy if
you exercise
with low
levels of
muscle
glycogen or
if you do
repeated
training
sessions
without
eating more
carbohydrates.
When you
start with
enough
muscle
glycogen,
protein
supplies
about 5% of
energy;
otherwise it
may supply
up to 10%.
Fats
Fats should
provide no
more than
about 20% to
30% of daily
calories..
Saturated
fats come
from
animal-based
foods, such
as meats,
eggs, milk,
and cheese.
Unsaturated
fats are
found in
vegetable
products,
such corn
oil. Your
body needs
small
amounts of
fat for
certain
critical
functions
and as an
alternative
energy
source to
glucose.
|
Unsaturatedd |
Saturated |
|
Sunflower oil |
Beef |
|
Olive Oil |
Bacon |
|
Rice Oil |
Cheese |
|
Nuts |
Butter |
|
Rapeseed Oil |
Biscuits |
|
Oily fish - Sardines |
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But eating
too much fat
is
associated
with heart
disease,
some
cancers, and
other major
problems.
Also, if you
eat too much
fat, it
probably
means that
you don't
get enough
carbohydrates.
Body uses
fat for
energy
depends on
the
intensity
and duration
of
exercise..
Fat is the
primary fuel
source when
you are at
rest or
exercise at
low to
moderate
intensity.
As you
increase
exercise
intensity,
your body
uses more
carbohydrates
for fuel. If
your body
uses up its
glycogen
supply and
you keep
exercising,
your body
will burn
fat for
energy,
decreasing
exercise
intensity.
General
Guidelines
for athletes
during
athletic
events :
-
Eat a meal high in carbohydrates..
-
Take solid foods 3 to 4 hours before an event. Take
liquids
2 to 3
hours
before
an
event.
-
Choose easily digested foods and avoid fried foods.
-
Avoid junk foods/drinks within 1 hour of the event.
-
.
Calcium
Calcium is a
naturally
occurring
mineral that
is needed by
the body to
build and
maintain
strong bones
and teeth.
As calcium
is not
produced in
the body, it
must be
absorbed
from a
person's
dietary
intake.
Calcium is
shed from
the body in
skin, nails,
hair, sweat,
urine, and
feces. When
a person
does not get
enough
calcium
through
their diet,
the body
must break
down bone to
obtain the
mineral..
Throughout
life, bones
go through a
process
known as
remodeling,
in which
small
amounts of
old bone are
removed and
new bone is
formed in
its place.
After 40 yrs
of age more
bone is lost
than gained.
Women are
vulnerable
to
osteoporosis
as Bone loss
accelerates
after
menopause ,
which
develops
slowly over
many years.
Calcium can
be obtained
from a
variety of
foods. Milk
and dairy
products are
the biggest
sources of
calcium.
Green leafy
vegetables
are another
source of
calcium.
Therefore,
eating a
balanced
diet with a
variety of
foodss
is very
important.
Recommended
Calcium and
Vitamin D
Intake
Calcium
|
Life
Stage
Group |
Recommended
Daily
Calcium
Intake |
|
Women
and
men
9 to
18
years |
1,300
mg |
|
Women
and
men
19
to
50
years |
1,000
mg |
|
Women
and
men
51
to
70
years |
1,200
mg |
|
Women
and
men
> 70
years |
1,200
mg |
|
Pregnant
or
nursing
women
14
to
18
years |
1,300
mg |
|
Pregnant
or
nursing
women
19
to
50
years |
1,000
mg |
Vitamin D**
|
Life
Stage
Group |
Recommended
Daily
Vitamin
D
Intake |
|
Men
and
women
9 to
50
years
with
limited
sun
exposure |
1,300
IU |
|
Men
and
women
51
to
70
years
with
limited
sun
exposure |
1,000
IU |
|
Men
and
women
> 70
with
limited
sun
exposure |
1,300
IU |
** People
who spend
adequate
amounts of
time in the
sun do not
need dietary
vitamin D
intake.
Dietary
Sources of
Calciumm
Yogurt
,whole milk,
skim milk,
cheese,
tofu,
almonds,
kidney
beans, ice
creams,
plain
hamburger.
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Nutrition
