Relation of sports with nutrition.

1. Sports & Nutrition
in school going children
Kritika Gupta
facebook.com/NutrifyYourself nutrifyourself@gmail.com

2. Completing the Puzzle
Training
Supplementation
Diet/NutritionTreatment
Rest/Recovery

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

24. PRE-COMPETITION,
DURING COMPETITION &
POST-COMPETITION MEAL

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

30. Kabaddi
Practice
session
Fitness
Training
Aerobic
exercises
Stretching
exercises
Skipping
rope
exercises
Rope
climbing
exercises
Medicine
Ball
exercises
Barbell
exercises

31. Hockey
Training
Session
Deadlifts
Bench-
press
Weight
training
Barbell
deadlift
Bench
dips
Squats

32. Indian Weightlifting
Weight-
lifting
training
Dumbbell
exercises
High
intensity
running
squats
Pull
downs
Pull ups
Hyper-
extensio
ns

33. Wrestling
Wrestling
Training
Stick
Wrestling
Medicine
Ball throw
downs
Pull ups
Rope
pummels
Push ups

34. Kho-Kho
Kho
kho
training
skipping
100m
running
skipping
Weight
training
sprints

35. Cricket
Cricket
training
Jogging
/runni
ng
Push
ups
Pull
ups
squats
cycling

36. Basketball
Basketball
Training
Sessions
Drilling
Ballhandling
Footwork
Jumping
Quickness
Mental
aspects

37. Volleyball
Volleyball
training
session
Dumbbell
squat
Reverse
flyes
Hip
bridges
Triceps
pushdow
n
Shoulder
/ upward
stretch
Shoulder
press
Bench
press

38. Athletics
Athletics
training session
High
intensity
running
Bench
press
Lunges
Pull upsSprints
Core
training
Power
sleans