Sports and Nutrition - 2 Chapter Notes | Physical Education Class 12(XII) - Notes & Model Test Papers - Humanities/Arts PDF Download

Nutritive and Non-Nutritive Components of Diet

Food is essential for every individual as it helps in the development of the body. It provides the necessary energy for physical activities and is crucial for growth and development. The food we consume contains various nutrients that are vital for our body. A balanced diet requires a large number of nutrients, some of which are "Nutritive components" like Carbohydrates, Fats, and Proteins, while others have no nutritive value.

1. Non-Nutritive Components of Diet

• Foods contain a variety of organic chemical compounds, some of which have nutritive value while others do not. Compounds in foods that do not have a specific nutritional function are called non-nutritive components.
• Non-nutritive components include anti-nutritional factors like phytates and beneficial compounds like phytochemicals. Some non-nutritive components are added to food and beverage products to enhance smell, taste, appearance, and shelf life.

2. Non-Nutritive Factors that Interfere with Nutrient Absorption

• Non-Nutritive Factors or Anti-Nutritional Factors (ANFs) are biological compounds present in human or animal foods that reduce nutrient utilization or food intake, thereby impairing gastrointestinal and metabolic performance.
• Phytates are found in unrefined cereals and millets and bind iron, zinc, calcium, and magnesium, making these nutrients unavailable for digestion. Germination reduces phytate content.
• Tannins are present in legumes, millets, spices, tamarind, tea, turmeric, and certain vegetables and fruits. Tannins interfere with the absorption of iron and protein.
• Trypsin Inhibitors inhibit the activity of trypsin in the gut, interfering with the digestibility of dietary proteins and reducing their utilization. They are present in soybeans and duck egg whites. Heat treatment inactivates trypsin inhibitors.
• Oxalates are found in green leafy vegetables and some legumes and interfere with calcium absorption.
• Goitrogens interfere with iodine uptake by the thyroid gland and may contribute to the development of iodine deficiency disorders. They are present in cabbage, cauliflower, turnips, soybeans, bajra, peanuts, and lentils.

3. Beneficial Non-Nutritive Factors of Foods

• Phytochemicals are chemical compounds produced by plants to help them thrive or fend off competitors, predators, or pathogens. They are found in fruits, vegetables, grains, beans, and other plants. Some phytochemicals are believed to act as antioxidants and protect cells from damage that could lead to cancer.
• Anthocyanins give dark color to grapes, blueberries, cranberries, and raspberries and have anti-inflammatory and anti-tumor properties.
• Flavonoids or isoflavones found in vegetables, fruits, and grains like soybeans and chickpeas, may act like estrogen and help lower the risk of osteoporosis, heart disease, breast cancer, and menopause symptoms.
• Artificial Sweeteners are synthetic compounds that mimic the taste of sugar but contain fewer calories and are often added to diet foods and beverages to reduce caloric value.
• Preservatives inhibit microbial growth and are added to food and beverage products to prolong shelf life. They are regulated additives, and their identification and concentration levels must be determined.
• Spices are dried seeds, fruits, roots, bark, or vegetable substances used primarily for flavoring, coloring, or preserving food. They may have other uses, including medicinal, religious, cosmetic, or perfume production. For example, turmeric roots are consumed as a vegetable, and garlic is used as an antibiotic.

4. Coffee

• Coffee is a drink made by brewing the roasted or baked seeds of the Coffea plant. The most common types of coffee beans come from Coffea arabica and Coffea canephora.
• Once the coffee berries are ripe, they are picked, processed, and dried to extract the seeds inside. These seeds are then roasted to different levels, depending on the desired flavor, before being ground and brewed to make coffee.
• Coffee contains caffeine, which can have a stimulating effect on people. This is one of the reasons why it is such a popular drink around the world.
• Coffee can be prepared and served in many different ways, allowing for a wide variety of flavors and styles.

Healthy Weight

Maintaining a healthy weight offers numerous benefits, and even a modest weight loss of 5-10% can significantly improve health for overweight or obese individuals. Losing just 10% of body weight can reduce the risk of conditions like Type 2 diabetes. A healthy body weight lowers the likelihood of serious health issues such as heart disease, stroke, and obesity-related cancers, contributing to a longer and healthier life.

Assessing Healthy Body Weight There are various methods to assess healthy body weight, including: 

• Body Mass Index (BMI): BMI is a key index that relates weight to height. It is calculated by dividing a person's weight in kilograms by their height in meters squared. BMI is used to classify individuals as underweight, normal weight, overweight, or obese. 
• Waist Circumference and Waist-Hip Ratio: These measurements assess intra-abdominal or visceral fat, which is strongly correlated with cardiovascular disease. Central obesity is defined by a waist circumference >102 cm (>40 inches) in men and >88 cm (>35 inches) in women, or a waist-hip ratio >1.0 for men and >0.85 for women. 
• Body Fat Percentage: This measures total body fat as a percentage of total body weight and can be assessed through methods like skinfold measurements, bioelectrical impedance, or dual X-ray absorptiometry (DEXA).

Understanding BMI Classification

• < 18.5: Underweight
• 18.5-24.9: Normal weight
• 25.0–29.9: Overweight
• 30.0–34.9: Grade I obesity
• 35.0–39.9: Grade II obesity
• ≥ 40.0: Grade III obesity

Eating for Weight Control

• Eating right is crucial for maintaining a healthy weight. It involves balancing the energy we consume with the energy we expend.
• If we eat more calories than we burn, we gain weight, and vice versa. Achieving this balance is key to weight maintenance.
• Making better food choices, such as opting for foods lower in fat and calories, and increasing physical activity are effective ways to reduce body weight.
• Weight loss requires making smart choices daily and developing new eating habits that leave us feeling satisfied. Aim for a gradual weight loss of 1 to 2 kilograms per week to ensure a healthy approach.
• Rapid weight loss can be detrimental to both the mind and body, leading to feelings of fatigue and illness.
• Caloric restriction is essential for weight reduction, and dietary changes should be accompanied by moderate exercise for effective results.
• Aerobic exercise is particularly beneficial for long-term weight maintenance as it increases daily energy expenditure, preserves lean body mass, and helps prevent a decrease in basal metabolic rate.
• Exercise also improves body composition, overall fitness, and metabolic health, reducing the risk of cardiovascular diseases, diabetes, and other obesity-related health issues.
• Creating a negative energy balance of 500-1000 kcal per day can lead to an ideal weight reduction of 500g 1 kg per week.
• To lose weight, it’s important to consume fewer calories than expended, but this doesn’t mean eating less food. Choosing the right foods allows us to fill up while on a diet.

Diet Modifications for Weight Control

• Include foods from all food groups: Ensure your diet consists of a variety of foods, including milk and milk products, meat and meat products, cereals, pulses, fruits, and vegetables.
• Focus on portion control: Pay attention to portion sizes to avoid overeating, even when consuming healthy foods.
• Limit high-calorie, low-nutrient foods: Reduce the intake of foods high in added sugars, unhealthy fats, and empty calories.
• Stay hydrated: Drink plenty of water and consider including low-calorie beverages to help control hunger and maintain hydration.
• Plan meals and snacks: Prepare healthy meals and snacks in advance to avoid making impulsive, unhealthy food choices.
• Listen to your body: Pay attention to hunger and fullness cues to avoid overeating and to ensure you’re eating when genuinely hungry.

Tips for Weight Management: Foods to Include and Avoid

High-Fiber Foods:These foods are more filling because they are higher in volume and take longer to digest. Include:

• Fruits and Vegetables: Eat whole fruits, salads, and a variety of green leafy vegetables. Soups and salads are great options due to their high water and fiber content. Consume vegetables raw or steamed, avoiding fried or breaded varieties.
• Beans: Incorporate any kind of beans into soups, salads, and meals.
• Whole Grains: Opt for high-fiber cereals, oatmeal, brown rice, whole-wheat pasta, and whole-grain or multigrain bread.
• Nuts: Add nuts to your daily diet, but in moderation.
• Dairy: Switch to fat-free or low-fat milk and dairy products. Use low-fat milk instead of cream to reduce overall caloric intake.
• Cooking Methods: Choose baking or grilling over frying to lower calorie counts.
• Sugar and Fat Intake: Limit high-sugar foods like jams and jellies, and cut back on high-cholesterol and saturated fat foods. Opt for high-fiber snacks like biscuits or khakhra.
• Protein Sources: Focus on low-fat proteins such as egg whites, fish, lean meats, nuts, and poultry.
• Portion Control: Serve smaller portions by using small plates and bowls. Avoid eating directly from large containers and use smaller utensils to slow down eating.
• Home Cooking: Prepare meals at home to control portion sizes and ingredients. Restaurant and packaged foods often contain more sodium, sugar, fat, and calories.
• Salt Intake: Avoid high-salt foods like pickles and papad, as they can cause water retention.
• Snacks and Beverages: Be cautious with high-calorie snacks and convenience foods. Replace soft drinks with homemade alternatives like lemon water, coconut water, or lassi. Reduce calorie intake by drinking water instead of soda, alcohol, or coffee.
• Meal Frequency: Eat regularly throughout the day with small meals and snacks to boost metabolism. Skipping meals can slow metabolism and lead to overeating later.

The Pitfalls of Dieting

• Calorie Deficit: Maintaining a calorie deficit is essential for weight loss. However, doing this without exercise usually requires a significant reduction in calorie intake, which can be challenging for most people.
• Sacrifice and Sustainability: Sustaining a very low-calorie diet for an extended period is difficult and often leads to a breakdown and a return to old eating habits, causing any weight loss to rebound quickly.
• Metabolic Adjustment:. sudden and drastic reduction in calorie intake can cause the body to adjust its metabolism. Prolonged very low-calorie intake can trigger "starvation mode," where the body slows down metabolic processes to conserve energy. This adaptation reduces energy requirements and halts weight loss.

Food Intolerance

• Definition: Food intolerance, also known as non-IgE mediated food hypersensitivity, involves difficulty in digesting certain foods. Unlike food allergies, which trigger the immune system, food intolerance does not.
• Symptoms: Symptoms of food intolerance generally appear later than those of food allergies. Common symptoms include digestive issues after consuming specific foods.
• Common Trigger Foods:Foods often associated with intolerance include:
  • Dairy Products: Many individuals have difficulty digesting lactose in dairy products.
  • Gluten-Containing Grains: Wheat and other grains containing gluten can cause issues for some people.
  • Gas-Producing Foods: Foods like beans and cabbage, which can lead to gas buildup, may trigger intolerance symptoms.
• Gluten Intolerance: Gluten in wheat is a common cause of food intolerance. Some individuals may be intolerant to multiple food groups, making it challenging to determine whether it is a chronic illness or food intolerance. Identifying specific trigger foods can take time and may require careful observation.

Food intolerance occurs when the digestive system is unable to process certain foods, leading to various symptoms. The symptoms of food intolerance can be diverse and may include:

• Stomach ache
• Bloating
• Nausea
• Irritable bowel symptoms
• Hives
• Migraine
• Mild fever
• Cough

Types of Food Intolerance

• Absence of an Enzyme: Enzymes are crucial for the complete digestion of food. When there is a deficiency of a specific enzyme, it can lead to improper digestion and food intolerance. For instance, lactose intolerance occurs due to a lack of the enzyme lactase, which is necessary to break down lactose found in milk. People with lactose intolerance experience symptoms such as stomach ache, bloating, gas, and diarrhea because lactose remains undigested in their intestines.
• Chemical Causes of Food Intolerance: Certain chemicals present in foods and beverages can trigger intolerance in some individuals. For example, amines found in certain cheeses and caffeine present in coffee, tea, and chocolates can cause adverse reactions in susceptible individuals.
• Toxins Due to Food Poisoning: Some foods contain naturally occurring chemicals that can be toxic to humans, leading to symptoms such as diarrhea, nausea, and vomiting. Aflatoxins found in peanuts and undercooked beans can cause severe digestive issues.
• Salicylates: Salicylates are compounds derived from salicylic acid, which occurs naturally in plants as a defense mechanism against harmful organisms. Salicylates are present in many plant-based foods, including fruits, vegetables, spices, herbs, and tea. Individuals with salicylate intolerance may react to normal amounts of ingested salicylates, experiencing symptoms after consuming large quantities. Foods high in salicylates, such as mint-flavored products, tomato sauce, berries, and citrus fruits, should be avoided by salicylate intolerant individuals.
• Gluten Intolerance: Gluten is a protein found mainly in wheat, barley, and rye. Individuals with gluten intolerance may experience digestive issues such as gas, abdominal pain, or diarrhea when consuming gluten-containing foods. It is important to differentiate gluten intolerance from conditions like Celiac disease or food allergies.
• Food Additives and Intolerance: Food additives are used to enhance flavor, appearance, and shelf life of products. However, some individuals may develop intolerance to certain additives. For instance, nitrates found in processed meats can cause skin rashes, while monosodium glutamate (MSG) used as a flavor enhancer may trigger headaches. Certain colorings, such as carmine (red) and annatto (yellow), can also cause food intolerance.
• Differentiating Food Intolerance from Allergy: It can be challenging to distinguish between food intolerance and food allergy, as the symptoms often overlap. Keeping a food diary can help individuals track their food intake and symptoms, aiding healthcare professionals in identifying the problematic foods. Unlike lactose intolerance and Celiac disease, there are no reliable tests for most food intolerances. An exclusion diet, where suspected foods are eliminated for a period, is an effective diagnostic tool. If symptoms improve during the elimination period, it indicates the identified food may be the cause of intolerance. The primary treatment for food intolerance involves avoiding or reducing the intake of trigger foods.

Food Myths

1. The fewer the carbohydrates, healthier you are

• Choosing the healthiest carbohydrates, especially whole grains, is important for health and well-being.
• Refined carbohydrates should be avoided.
• Choosing whole grains is associated with a decreased risk of chronic diseases and premature mortality.

2. Oils/Margarine have fewer calories than Ghee/butter

• Ghee/Butter and Oils/ Margarine have about the same amount of calories.
• Margarine, which is made from vegetable oils, was seen as a healthier alternative to butter (which contains cholesterol and saturated fat).
• However, it was later found that some margarines are actually unhealthier because they contain trans-fats, which have even more adverse effects on cholesterol and heart health.

Myths about Food and Nutrition

• Apples and Brinjals: The belief that apples and brinjals are high in iron is a myth. When these fruits and vegetables are cut, they turn brown due to an enzymatic reaction, not because of their iron content. In reality, they are excellent sources of fiber but not of iron.
• Milk and Fish: There is a common misconception in India that drinking milk after eating fish can cause skin diseases like leukoderma, which leads to white patches on the skin. This belief is not true and has no scientific basis.
• Drinking Water During Meals: Many people think that drinking water between meals can disrupt digestion. However, drinking water during meals simply fills up the stomach, which can help reduce food intake. This is particularly beneficial for those trying to lose weight.
• Importance of Understanding Nutrition: It is crucial to understand the science behind various beliefs related to food and nutrition. Instead of blindly following myths, learning about the facts can lead to better dietary choices.

Art Integration: Awareness Campaign on Nutrition

• Poster Making Competition: Organize a competition to create posters highlighting the benefits of healthy eating and living a healthy lifestyle.
• Talk Show with a Dietician: Invite a dietician to conduct a talk show in the school, discussing the importance of nutrition and addressing common dietary misconceptions.
• Video Film on Dietary Imbalances: Create and screen a video film focusing on the issues related to dietary imbalances and the importance of a balanced diet.
• Healthy Cooking Competition: Organize a cooking competition where participants prepare healthy dishes, promoting the idea of cooking and eating healthily.
• School Vegetable Garden: If feasible, develop a school vegetable garden to raise awareness about different vegetables, their nutritional benefits, and the importance of including them in the diet.

Importance of Diet in Sports

Nutrition plays a crucial role in training and performance for athletes. To enhance performance and ensure long-term health benefits, athletes need to make appropriate dietary choices by selecting the right foods and maintaining a varied diet. The principles of nutrition and a balanced diet are applicable to sports as well. Depending on the nature of their sport, athletes may need to adjust their energy intake and the proportions of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) in their diet.

• Recovery and Repair: Nutrition is vital for the body to repair and recover, especially for sports persons who have greater demands on their bodies.
• Body Composition: Different sports have different body composition requirements, which can be influenced by the nutrient composition of the diet.
• Performance Enhancement: The right nutritional composition in pre-competition, during competition, and post-competition meals can improve performance, delay fatigue, and speed up recovery.
• Weight Management: Knowledge of nutrition is essential for making fitness, weight loss, and weight gain programs successful in athletes.
• Off-Season Diet: During the off-season, the diet should be such that it maintains body composition and prevents excessive weight gain.
• Ergogenic Aids: Certain nutrients are taken as ergogenic aids to enhance performance.
• Hydration: Dehydration can impair athletic performance, so sufficient intake of fluids and electrolytes is crucial.
• Physiological Adaptations: An adequate diet enhances physiological adaptations during training.

Carbohydrates in Sports and Exercise

Carbohydrates are the primary source of energy for athletes. Depending on the type of sport, the percentage of total calories from carbohydrates should vary:

• Strength Sports: 55% of total calories from carbohydrates (e.g., wrestling, boxing, judo).
• Endurance Sports: 60-70% of total calories from carbohydrates (e.g., running, swimming, football, hockey).

Timing and Type of Carbohydrate Intake:

• Pre-Competition: Complex carbohydrates should be consumed. Simple sugars should be avoided before exercise (less than 1 hour) to prevent early fatigue and hypoglycemia.
• Post-Exercise: Simple carbohydrate foods are preferred for energy replacement, while complex carbohydrates are better as pre-exercise sources.

Pre-Exercise Meals:

• Pre-exercise meals should be consumed 4 to 6 hours before exercise to allow for digestion and glycogen storage.
• A light carbohydrate and protein snack 30 to 60 minutes prior to exercise can help increase carbohydrate and amino acid availability.

Proteins for Exercise and Training

• Muscle Repair and Growth: Exercise and training lead to an increase in muscle bulk, but there is also a breakdown of muscle tissues. Protein is essential for repairing and building muscle tissues.
• Energy Source: During prolonged exercises, protein can be oxidized to provide energy. Therefore, athletes may require increased protein intake to meet these demands.
• Recommended Protein Intake: The Indian Council of Medical Research (ICMR) recommends a protein intake of 12-14% of total caloric intake, with a range of 1g/kg body weight to 2g/kg body weight. The lower limit is suitable for endurance sports and lighter weight categories, while the upper limit is for strength sports.

Nutrition for Performance and Recovery:

• Proper nutrition is essential for athletes and active individuals to enhance performance, aid recovery, and maintain overall health. This section outlines the key components of a sports diet, including macronutrients, micronutrients, and specific dietary strategies.

Protein Intake in Sports:
Sufficient Calories and Protein Sources:. well-balanced diet with adequate calories usually provides enough protein. Include high-quality protein sources such as:

• Milk and milk products
• Meat and meat products
• Low-fat options like skim milk, egg whites, fish, and chicken

Protein and Amino Acid Supplements: These are popular among athletes, but extra protein is not necessary if energy balance is maintained and protein constitutes 15% of total caloric intake.

Risks of Excessive Protein Intake: Consuming more than 2g/kg body weight can lead to renal issues and bone porosity. High protein intake increases urea production, leading to dehydration and urinary calcium loss, which can affect calcium status, especially in female athletes.

Fat Intake in Sports and Training

Role of Fat: Fat contributes to energy density and offers protective benefits. However, intake should be restricted to 25-30% of total calories.

Types of Dietary Fat:Choose fats wisely, emphasizing:

• Polyunsaturated fatty acids (PUFA) from vegetable oils, nuts, and seeds
• Monounsaturated fatty acids (MUFA) from sources like groundnut oil and fish oil

Avoid excessive saturated fatty acids found in animal fats and dairy products.

Invisible Fat Sources: Opt for low-fat animal products like egg whites, fish, and skimmed milk to keep cholesterol levels below 200mg/day.

Vitamins and Minerals

• Functions: Vitamins and minerals are crucial for all individuals, but athletes may require higher amounts of B-vitamins and antioxidants due to increased energy needs and free radical production.
• Sources:. varied diet rich in fruits and vegetables can provide the necessary vitamins and minerals. Supplements should not replace food and are unnecessary if there are no deficiencies.

Pre-Exercise or Pre-Event Meal

Goals: The primary objectives are to replenish glycogen stores and ensure proper hydration to prevent fatigue, weakness, and gastrointestinal discomfort during performance.

Meal Composition:Consume a meal high in carbohydrates, moderate in protein, and low in fiber and fat, providing 500-1000 kcal. Examples include:

• Banana milkshake
• Pasta with fruits and yogurt
• Potato sandwich with fruit juice

Foods to Avoid: Steer clear of high-sugar foods to prevent insulin spikes that lead to fatigue and gastrointestinal issues.

Timing: On regular training days, opt for small meals or snacks every 2-3 hours. Meals should be consumed 2-4 hours before exercise, and if eating within two hours of exercise, choose semi-solid or liquid meals.

Pre-Competition Dinner: This meal is crucial for ensuring proper sleep and energy levels. Choose familiar and easily digestible foods, avoiding new or allergenic items, heavy foods, and excessive protein.

Nutritional Needs Before, During and After Training
Before Exercise:

• To ensure optimal performance and delay fatigue, it is important to maintain proper hydration and muscle glycogen stores before exercise. High-intensity activities can lead to significant fluid and electrolyte loss through sweat, so it is crucial to consume adequate amounts of fluids to maintain water and electrolyte balance.

Pre-Exercise Guidelines:

• Timing: Consume fluids or a small snack about an hour (or less) before exercise.
• Hydration: Drink water at a rate of 150-250 ml every 15 minutes, adjusting based on exercise intensity and environmental conditions.
• Fluid Choices: Water is the best option, but commercially available sports drinks with up to 2% sugar can be consumed.
• Dehydration Signs: Be aware of symptoms such as dark urine, reduced urine output, rapid heart rate, headache, irritability, and confusion.
• Weight Category Sports: Avoid dehydration practices for weight reduction, as they can negatively impact performance.

During Exercise

During exercise and training, it is crucial to address nutritional needs to maintain water balance, control body temperature, sustain normal blood sugar levels, and delay fatigue. Proper hydration and nutrient intake are essential for optimal performance.

Key Focus Areas:

• Fluid Balance: Replace water lost through sweating to prevent dehydration, which can lead to mental and physical fatigue.
• Body Temperature: Maintain normal body temperature by ensuring adequate fluid intake.
• Blood Sugar Levels: Sustain normal blood sugar levels to provide energy and delay fatigue.

Recommended Intake During Exercise:

• Short Breaks: During short breaks in events like tennis or boxing, consume carbohydrate-rich foods and fluids. Options include bananas, juices, carbohydrate-based drinks (less than 2% concentration), or plain water. Avoid carbonated beverages, fizzy drinks, and caffeinated drinks.
• Extended Exercise (Over 60 Minutes): For prolonged exercise, consume carbohydrate-electrolyte beverages such as diluted fruit juices containing 5% to 8% carbohydrates.
• Endurance Events (Over 2 Hours): Endurance athletes should consume carbohydrate-rich solids or liquid meals during events lasting longer than two hours to replenish muscle glycogen levels.

Post-Training/Competition

After training or a sports competition, it is essential to recover to the best body state to perform or train at maximum potential the next day and reduce the risk of injury. The recovery phase should focus on:

• Replacing fluids lost during exercise.
• Refilling carbohydrate stores (muscle and liver glycogen).
• Replacing electrolytes (sodium, potassium, chloride).

Recovery Guidelines:

• Fluid Replacement: Start rehydrating during exercise and continue after it ends. Drink more fluid than lost, as some will be eliminated as urine. Aim for adequate rehydration before the next training session.
• Urine Monitoring: Continue drinking fluids after exercise until body weight returns to pre-exercise levels or urine is clear or pale.
• Carbohydrate Intake: Consume high-carbohydrate foods immediately after intense or prolonged exercise to replenish glycogen stores. Options include juice, fruit, sweet curd, or cereal.
• Balanced Meal: Within two hours after the event, eat a balanced meal containing carbohydrates and good quality protein to support recovery.