Sports & Nutrition

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Components of Diet:

Nutritive components of Diet.

Non-Nutritive Components of Diet.

Nutritive components of Diet:

Carbohydrates- Carbohydrates are required to provide energy for daily routine exercise and routine. Carbohydrates are stored in the muscles and liver. Carbohydrates are found in foods product such as pasta, bagels, whole grain bread, and rice. They provide energy, fibre, vitamins, and minerals. These foods are low in fat. Simple sugars, such as soft drinks, jams and jellies, and candy provide a lot of calories, but they do not provide vitamins, minerals, and other nutrients.

Protein-Protein is an essential component 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 bodybuilders, 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).

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, yoghurt, 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.

Minerals: – Mineral is very essential in our diet. Four per cent of our body weight is made up of minerals. These are required for healthy teeth, bones and muscles. It is also used by the body for various activities such as transmission of nerve, impulses formation of hormones and maintenance of heartbeat etc.

Macro Minerals: –

1. 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.
2. Potassium: Potassium is one of the most required minerals in It is helpful in keeping the nervous system and muscular system fir 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.
3. Sodium: It helps in muscular It also helps in transmission of nerve impulses. The sources are table salts, pickles and butter etc.
4. Magnesium: It repairs and maintains body It is found in meat, brown rice, beans and whole grains etc.
5. Phosphorus: Phosphorus helps in the formation of bone and teeth. It keeps the muscles and nerve activities normal. The sources are an egg, fish, liver, milk, and unpolished rice etc.

Micro Minerals:

1. Iodine: It produces the hormones for the thyroid gland. It is also significant for proper growth and development. Lack of iodine can cause goitre (swollen thyroid gland) and mental retardation. The sources are iodized salt, fish and seafood.
2. Iron: it is essential in the production of Its deficiency causes anaemia. The sources are meat, egg, dry fruits, spinach banana and green leafy vegetables.
3. Chromium: it is essential in the production of Its deficiency may cause diabetes. The sources are soya beans, black gram, carrot, tomato, groundnuts, bajra and barley.

Non-nutritive components of diet:

1. Water
2. Roughage
3. Artificial sweeteners
4. Preservatives
5. Plant products