Sports & Nutritionin school going

children

Kritika Gupta

facebook.com/NutrifyYourself nutrifyourself@gmail.com

Completing the Puzzle

Training

Supplementation

Diet/NutritionTreatment

Rest/Recovery

Consequences of Poor Nutrition

Weight loss Strength loss Lethargy Chronic Fatigue Soreness, joint pain Micronutrient Deficit Respiratory Infections Diminished

Performance “Overtraining

Syndrome”

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

FITNESS & ITS MEASUREMENTFlexibilityCoordinationEquilibriumSpeedAgilityStrengthEndurance

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.

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 COORDINATION:• Sprouts• Flaxseeds• Beet juice• Pumpkin

seeds

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

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

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

STRENGTH

SCORE MALES FEMALESEXCELLENT 59+ 36+VERY GOOD 56-58 34-36

GOOD 53-55 32-34FAIR 49-52 29-31

TEST:Hand grip dynamometer.

FOODS FOR AGILITY:• Eggs• Fish• Wheat germ• Brown rice• Watermelon• Spinach

ENDURANCE

SCORE MALES FEMALESEXCELLENT 30 21VERY GOOD 25 18

GOOD 20 15FAIR 15 12POOR <10 <7

TEST:Number of push-ups.

FOODS FOR ENDURANCE:• Bananas• Pomegranat

e• Peanut

butter• Beetroot

Calorie Needs for Athletes

Rule of Thumb:Walk or run 1 mile = 100 kcals burned

Calories Consumed

CaloriesExpended

The Effect of Diet on Physical Endurance

Maximumendurance time:

Normal mixed diet

57 minFat and protein diet

167 min

114 min

High-carbohydrate diet

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!!

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

What happens when Carbohydrate intakes are low?

Decreased athletic performance Muscle loss (protein used for energy) Fatigue Nutrient deficiency Irritability

ProteinRole 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

Fluids & HydrationMales - 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

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

Impaired Performance! Muscle strength Speed Stamina Energy Cognitive

Process

Risk of Injury 95% of muscle cramps are due to dehydration!

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

First Things First… Must eat breakfast

everyday Eat every 3-4

hours to keep blood sugar level

Stay hydrated through day

PRE-COMPETITION, DURING COMPETITION & POST-COMPETITION MEAL

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.

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

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

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

SCHOOL GAMES OF PUNJAB

Kabaddi

Kabaddi

Practice

session

Fitness

Training Aerobic

exercises

Stretching

exercises

Skipping rope exercis

es

Rope climbin

g exercis

es

Medicine Ball exercis

es

Barbell exercis

es

Hockey

Hockey Trainin

g Session

Deadlifts

Bench-press

Weight training

Barbell deadlift

Bench dips

Squats

Indian Weightlifting

Weight-

lifting

training

Dumbbell

exercises High

intensity

running

squats

Pull downs

Pull ups

Hyper-extens

ions

Wrestling

Wrestling

Training

Stick Wrestling

Medicine Ball throw

downs

Pull upsRope pummels

Push ups

Kho-Kho

Kho kho

training

skipping

100m running

skippingWeight training

sprints

Cricket

Cricket

training

Jogging/

running

Push ups

Pull upssquats

cycling

Basketball

Basketball

Training

Sessions

Drilling

Ballhandling

Footwork

Jumping

Quickness

Mental

aspects

Volleyball

Volleyball training session

Dumbbell squat

Reverse flyes

Hip bridges

Triceps pushdow

n

Shoulder / upward stretch

Shoulder press

Bench press

Athletics

Athletics training session

High intensit

y running Bench

press

Lunges

Pull upsSprints

Core training

Power sleans