Sports and nutrition
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Relation of sports with nutrition.
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Sports and nutrition
- 1. Sports & Nutrition in school going children Kritika Gupta facebook.com/NutrifyYourself nutrifyourself@gmail.com
- 3. Consequences of Poor Nutrition Weight loss Strength loss Lethargy Chronic Fatigue Soreness, joint pain Micronutrient Deficit Respiratory Infections Diminished Performance “Overtraining Syndrome”
- 4. Physical Activity Factor Varies Widely Examples Female Olympic Gymnasts 1900 kcal/day International Cyclists 7,000+ kcal/day College Football Players (in wt gain mode) 7,500-8,500 kcal/day
- 5. FITNESS & ITS MEASUREMENT Flexibility Coordination Equilibrium Speed Agility Strength Endurance
- 6. FLEXIBILITY EXCELLENT Touch toes easily VERY GOOD Touched knuckles to floor GOOD Touched floor Fair Touch toes easily FOODS FOR FLEXIBILITY • Fruit • Ghee • Sesame seeds • Ghee • Ginger • Turmeric • Vegetables TEST: Stand with your feet together and bend down slowly to touch toes and floor without bending your knees. Do not bounce.
- 7. COORDINATION EXCELLENT 70-72 catches VERY GOOD 62-64 catches GOOD 54-56 catches Fair 48-50 catches TEST: Stand about 6 feet from a flat wall. Using one hand toss a tennis ball underhand against the flat wall. Catch the ball with the other hand and quickly toss it back. Repeat this action steadily in succession. Keep a count of the number of catches in one minute. FOODS FOR COORDINATIO N: • Sprouts • Flaxseeds • Beet juice • Pumpkin seeds
- 8. EQUILIBRIUM EXCELLENT 30 seconds VERY GOOD 25 seconds GOOD 20 seconds Fair 15 seconds TEST: Stand on your toes. Stretch your hands in front of or above your shoulders, touching the ears and try to stay in this position as long as you can. Time yourself. FOODS FOR EQUILIBRIUM: • Red Grapes • Peanuts • Dark chocolate
- 9. SPEED EXCELLENT 14 seconds VERY GOOD 16 seconds GOOD 18 seconds Fair 20 seconds TEST: Run 100 m and time it. FOODS FOR SPEED: • Cherries • Skimmed Milk • Bananas • Oats • Soy • Green Tea • Tomatoes
- 10. AGILITY EXCELLENT 150 skips VERY GOOD 130 skips GOOD 110 skips Fair 90 skips TEST: Use a skipping rope. Keep a track of the number of times you can skip without tripping, in one minute. FOODS FOR AGILITY: • Sweet potato • Banana • Beet juice • Oatmeal • Walnuts • Coconut water
- 11. STRENGTH SCORE MALES FEMALES EXCELLENT 59+ 36+ VERY GOOD 56-58 34-36 GOOD 53-55 32-34 FAIR 49-52 29-31 TEST: Hand grip dynamometer. FOODS FOR AGILITY: • Eggs • Fish • Wheat germ • Brown rice • Watermelon • Spinach
- 12. ENDURANCE SCORE MALES FEMALES EXCELLENT 30 21 VERY GOOD 25 18 GOOD 20 15 FAIR 15 12 POOR <10 <7 TEST: Number of push-ups. FOODS FOR ENDURANCE: • Bananas • Pomegranate • Peanut butter • Beetroot
- 13. Calorie Needs for Athletes Rule of Thumb: Walk or run 1 mile = 100 kcals burned Calories Consumed Calories Expended
- 14. The Effect of Diet on Physical Endurance Maximum endurance time: Normal mixed diet 57 min Fat and protein diet 167 min 114 min High-carbohydrate diet
- 15. Carbohydrates The primary fuel for most types of exercise and the most important nutrient for athletic performance Carbohydrates should be eaten at all meals and before and after exercise Low-carbohydrate diets are NOT appropriate for athletes!!
- 16. Carbohydrates Recommended level- 7-10 g/kg per day At meals, carbohydrates should take up 2/3 of your plate Foods containing carbohydrates: bread, rice, pasta, cereals, crackers, fruits, juices, vegetables, dried beans/peas
- 17. What happens when Carbohydrate intakes are low? Decreased athletic performance Muscle loss (protein used for energy) Fatigue Nutrient deficiency Irritability
- 18. Protein Role in Exercise? Muscle growth and repair Supplies 10% of fuel when glycogen stores are low Supplies 5% of fuel when glycogen stores are high Aids in repair/recovery following muscle damage
- 19. Fluids & Hydration Males - 60% body wt. Females - 50% body wt. Cardiovascular function Thermoregulation Injury prevention Performance Recovery Sweat losses during 2 hours of exercise can = 2 liters or more
- 20. Physiological Effects of Dehydration sweat rate blood volume & heart rate core body heat cardiovascular function -less O2 and nutrient-rich blood to muscles -more reliance on anaerobic system Slower removal of wastes cramping, fatigue
- 21. Impaired Performance! Muscle strength Speed Stamina Energy Cognitive Process Risk of Injury 95% of muscle cramps are due to dehydration!
- 22. When Should You Drink? WHEN TO DRINK AMOUNT OF FLUID 2 hours before exercise 2-3+ cups 15 minutes before 1-2+ cups Every 15 minutes DURING 1-1.5 cups After Activity 2-3 cups
- 23. First Things First… Must eat breakfast everyday Eat every 3-4 hours to keep blood sugar level Stay hydrated through day
- 25. PRE-COMPETITION MEAL 1 to 4 hours prior to the event. 100-200g of carbohydrates. Moderate in fat. Low in protein. Fluid in take should be generous. OPTIONS: Bread toast Slightly buttered bread with plenty of jam or jelly. A cereal with skim milk. Low fat yoghurt with fruit.
- 26. NUTRITION DURING PERFORMANCE 25-30 g carbohydrate (preferably glucose) for every 30 minutes for an athlete participating in endurance games. Felling of thirst is not a reliable indicator of fluid requirement. The rehydration must contain sodium for efficient rehydration. OPTIONS: Poly-glucose drinks
- 27. POST-EVENT MEAL The focus of a post-event meal is: Rehydration Repletion of glycogen stores Restoration of electrolyte balance especially sodium and potassium The meal should be: Rich in carbohydrates High in fluids, sodium and potassium OPTIONS Salted foods Plenty of fresh fruits and vegetables Milk
- 28. Vegetarian Athletes Vegetarian athletes (like others) must learn to complement proteins Vitamin B12, calcium, iron, and zinc Eating enough calories can be difficult Vegetarian diets are in bulk & in calories
- 29. SCHOOL GAMES OF PUNJAB
- 31. Hockey Training Session Deadlifts Bench- press Weight training Barbell deadlift Bench dips Squats