Chapter 5 Sports and Nutrition

Chapter- 5 Sports and Nutrition
based strictly on the CBSE syllabus for 2022
Syllabus - Unit V - Sports & Nutrition

● Concept of balanced diet and nutrition
● Macro and Micro Nutrients: Food sources & functions
● Nutritive & Non-Nutritive Components of Diet
Food & Nutrition has a very vital role in the growth and development of our body. They are
helpful for maintaining our good health. Nutrition is required for everyone but it is indispensable
for the individual who actively participates in games and sports. With the appropriate Nutrition,
sportspersons can enhance their performance in their games.
Balanced Diet & Nutrition

A diet that consists of all essential food constituents, i.e. protein, fat, carbohydrate, vitamins,
minerals and water in correct proportion is called a balanced diet.
The diet differs from person to person not everyone has required the same type of diet. It differs
according to their requirement and their body type.
1. A balanced diet must contain all the essential constituents and inadequate requirements.
2. Cooking of food is necessary cal ITE sterilizers foodstuff.
3. Food should be easily digestible.
A balanced diet should also be nutritionally adequate, meaning it provides all the necessary
nutrients in the right amounts to support good health. In addition, a balanced diet should be
individualized, taking into account factors such as age, gender, physical activity level, and any
medical conditions or dietary restrictions.
Overall, a balanced diet and good nutrition are essential for maintaining good health and
preventing chronic diseases. By following a balanced diet and incorporating a variety of foods
from all major food groups, individuals can achieve optimal health and well-being.
Meaning of Nutrition
Nutrition is the process of being nourished.
Nutrition can be defined as the science of food and its relationship with health.
Macro and Micro Nutrients
 Macro Nutrients
1. Carbohydrates: Carbohydrates are the most important source of energy for our body.
There are two main types of carbohydrates that are simple carbohydrates and complex
carbohydrates.
Glucose, fructose, sucrose, Galactose etc. are simple are called simple carbohydrates. They are
sweet in taste and are called sugar. Starch, Glycogen and Cellulose are Complex carbohydrates.
They are not sweet in taste.
2. Proteins: Proteins are very large molecules, so they cannot be directly absorbed into our
blood. So Protein is turned into amino acids by our digestive system. There are 23 Amino Acids
out of which 9 Amino Acids are required to be taken from our diet as they are not produced in
our body. These Amino Acids are used by our body for making tissues, and repairing broken
tissues, muscles, nails, hair, skin and tissues in the internal organ.
The body requires 0.36 grams of protein per pound of the ideal body weight.
3. Fats: Fats are necessary for many body functions. It keeps us warm and protects our internal
organs. There are three different types of fats in our diet, that is, Saturated fats, Polyunsaturated
fats and Mono-unsaturated fats. The intake of saturated fat increases our chances of heart disease
due to the increase in cholesterol levels in our blood. Polyunsaturated fats and Monounsaturated
fats help in lowering blood cholesterol. Polyunsaturated fat is slightly better than
monounsaturated fats.
4. Water: Water helps in the transportation of Nutrition to the cells of the body. It is also imp.
for the excretion of waste products in our bodies. It also regulates body temperature. It is vital for
various chemical reactions to take place in our bodies.
 Micro Nutrients
Minerals and vitamins are included in micronutrients.
1. Minerals: Minerals are essential for our bodies.a

About 4% of our body weight is made up of minerals. Minerals are required for healthy teeth,
bones and muscles.
Minerals can be classified into Macro i.e. major minerals and Micro i.e. trace minerals.
(A) Macro Minerals- (Required 0.1 grams each day)

 Calcium - Required for the growth and development of our bones and teeth. It helps in blood
clotting. Its differences may cause Rickets. It is found in various products such as eggs, cheese,
milk, yoghurt, green leafy vegetables, orange juice and cereals.
 Potassium - Helpful in keeping the muscular system and nervous system fit and active all the
time. It helps in maintaining the amount of water in blood and tissues. Its sources are - tomatoes,
peanuts, bananas, citrus fruits, green leafy vegetables, beans etc.
 Sodium - It helps in muscular activities and helps in the transmission of nerve impulses. Its main
sources are pickles, table salt, butter etc.
 Magnesium - Repairs and maintains body cells. Found in - brown rice, beans, meat, whole grains
etc.
 Phosphorus - it helps in the formation of teeth and bones. It keeps nerve and muscle activities
normal. Found in fish, eggs, cod liver, milk, unpolished rice etc.
(B) Micro Minerals - ( Required 0.01 gram per day).
 Iodine- It is essential for proper thyroid function. Its deficiency causes goitre and its sources are
seafood and salt.
 Iron- it is essential for the production of haemoglobin. Its deficiency causes anaemia. Found in
liver, green leafy vegetables, meat, egg, dry fruits, spinach and banana.
 Chromium - it stimulates insulin activity. Its deficiency causes diabetes. Found in- tomato,
carrot, groundnut, soybean, Bajra, barley and black gram.
 Cobalt - it helps iron in the formation of haemoglobin. Found in green leafy vegetables, pulses
and eggs.
 Copper - it product us from anaemia and is found in green leafy vegetables, milk and meat.
2. Vitamins- vitamins are a type of chemicals which are required in a very small amount to keep
our body healthy.
(a) Fat-Soluble Vitamins: these types of vitamins are soluble in fat.

 Vitamin A- is helpful in the formation of bones and teeth. It also promotes normal vision. It also
provides resistance to infections. Its deficiency may cause night blindness, xerophthalmia and
keratomalacia. Its sources are - cod liver oil, milk, milk products, egg yolk, mango, papaya and
yellow vegetables.
 Vitamin D- it maintains the level of calcium and phosphorus and also maintains the normal
functioning of parathormone. Its deficiency mainly causes rickets, dental cavities, osteoporosis,
osteomalacia, and tetany. Sun rays, milk, fish liver oil and butter are some of the sources of
turning.
 Vitamin E- It is essential for blood coagulation, strengthens the cell membrane, keeps skin
healthy, helps in curing cancer, and normal functioning of reproductive organs. It is also used
to prevent heart attacks and treat Alzheimer's disease. Its deficiency can cause degeneration of
muscles, slow growth and paralysis. Its main sources are pulses, eggs, whole cereals and green
leafy vegetables.
 Vitamin K- its main function is to clot the blood. It also helps in the prevention of haemorrhage
and excessive bleeding in wounds. Its deficiency may cause anaemia. Its main sources are
potato, spinach, cabbage, wheat, egg, tomato, soybean, fish, cauliflower & meat.
(b) Water Soluble Vitamins: These are Soluble in water and contain nitrogen and even sulphur.
These are Vitamin B and Vitamin C.
Vitamin B Complex
(i) Vitamin B1 or Thiamin- maintains the health of the liver, kidneys, stomach, brain, intestine
etc. Its deficiency causes beriberi.
(ii) Vitamin B2 or Riboflavin: Helps in preserving & maintaining the characteristics of youth,
tightness and smoothness of skin, essential to keep eyes, nose, mouth, lips, and tongue in a
healthy state. Its deficiency causes stunted growth, unhealthy skin, and inflammation in the eyes
and also decreases the immunity power of white blood corpuscles.
(iii) Vitamin B3 or Niacin- Helps in the growth of the body. deficiency causes grey hair.
(iv) Vitamin B5 or Pantothenic - Maintains body weight. Deficiency Causes pellagra disease.
(v) Vitamin B6 - Vital for the formation of haemoglobin. It also keeps skin healthy.
(vi) Vitamin B12- Deficiency causes anaemia.
(vii) Vitamin B7 - Its chemical name is biotin. Deficiency causes impaired growth, depression,
muscle strain etc.
(viii) Vitamin B9 or Folic Acid- Essential for reproduction, growth and development of the body.
It is helpful in blood formation. Deficiency may cause loss of leucocytes.
Vitamin C (Ascorbic acid):

It helps in healing wounds. It increases metabolic rate & helpful in absorbing calcium. It
is also a highly effective antioxidant. It is also essential for the formation, growth and
repair of bones, connective tissue and skin. Found in Lemon, oranges, amla, ber, guava,
pineapples, Tomato, green chillies and apples.
Nutritive & Non-Nutritive Components of Diet

Nutritive Components of Diet
1. Proteins - Maximum protein is found in the tissues of our body and rest is found in bones,
blood, secretion of endocrine glands, teeth and delicate tissues. Protein is important for cell
growth and repair. it also plays important role in the mental development of a person. These are
known as the building blocks of life.
Sources of Protein
a) Animal Protein- Protein which get from Animal Products like eggs, milk & its products,
meat and fish are called animal proteins.
b) Vegetable Protein- Protein which get from Vegetables is Vegetable Protein. Eg.- Nuts,
beans, pulses, food grains etc.
2. Carbohydrates: Explained above
3. Fats: Explained above
Sources of Fats
a) Animal Sources- like ghee, cheese, fish oil, milk etc.
b) Vegetable sources- like sweet potato, whole corn, etc.
4. Vitamins:
Types of Vitamins:
a) Fat-Soluble Vitamins: These vitamins are easily dissolved in fats.
 Vitamin A
 Vitamin K
 Vitamin D
 Vitamin E
b) Water-soluble vitamins: soluble in water.
 Vitamin B Complex
 Vitamin C
5. Minerals: Calcium, Phosphorous, Iodine, Iron, Sodium, Potassium, Sulphur.
Non-Nutritive Components of Diet

1. Fibre or Roughage: It has no nutritive value. It is an undigested part of the part and cannot
be digested by the human intestinal tract. It satisfies the appetite and helps to correct disorders of
the large intestine.
its sources are- Whole wheat, root, oats, fruits, vegetables etc.
2. Water: It is also an important component of our diet. even blood comprises 90 per cent of
blood.
3. Colour Components: Natural pigments are found in vegetables & fruits. There are many
colours derived such as red, yellow, orange etc.
4. Flavour Components: Flavours are derived from both nutritive and non-nutritive components
of food.
5. Plant Components: There are some non-nutritive substances in the plant. these substances
may have a beneficial or harmful effect on our bodies.

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Chapter 5 Sports and Nutrition

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Chapter- 5 Sports and Nutrition

based strictly on the CBSE syllabus for 2022

Syllabus - Unit V - Sports & Nutrition

Balanced Diet & Nutrition

Macro and Micro Nutrients

1. Minerals: Minerals are essential for our bodies.a

(A) Macro Minerals- (Required 0.1 grams each day)

(a) Fat-Soluble Vitamins: these types of vitamins are soluble in fat.

Vitamin C (Ascorbic acid):

Nutritive & Non-Nutritive Components of Diet

2. Carbohydrates: Explained above

3. Fats: Explained above

5. Minerals: Calcium, Phosphorous, Iodine, Iron, Sodium, Potassium, Sulphur.

Non-Nutritive Components of Diet

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