Significance of Nutrition in Sports

             

Nutrition is daily demand of the body and intake is purely based on how much energy we burn in daily basis. Few of the calories categories we required as per the daily bodily function and the potential of the body.

Nutrition is categorized into two

Calories  -(Carbohydrates, Fats and protein)                                                     

                    

Non calories-(Water, vitamin and minerals)

Calories -

         Further carbohydrates is divided into starch, fibres and sugars

         Fat is divided into saturated and non-saturated

         Protein is divided into essential and non-essential

Types of Exercise

      Endurance-prolonged activity at a lower intensity

      Resistance-short and intense bursts of power output

      Sports –combination of endurance and strength

The requirement of exercise is – energy, oxygen and nutrients

 Two systems are involved in Exercise

         Anaerobic

         Aerobic

Anaerobic system involves – it doesn’t required oxygen, it is a process where glucose is breaking down that is known as glycolysis. Glycogen from the muscles stores is first broken into glucose and finishes it with the end product that is Lactic acid. Glucose we get from the intake of carbohydrates

Aerobic system involves –That is pumping of blood which is called oxygenated blood by the heart to deliver oxygen to the working muscles.it stimulates the heart rate and breathing rate to increase in a way that can be sustained for the exercise session.

What is intensity and energy system?

      High intensity and short duration – Anaerobic, weight lifting(requires more power and strength)

   
 Stop –start sports-anaerobic and aerobic, it includes basketball, football, tennis and swimming.

         Moderate intensity- Aerobic and blood glucose and fatty acids it includes –jogging, hiking, aerobic dance, gymnastic and cycling

        Moderate to low intensity-aerobic it includes walking

Energy requirements

Adequate calorie intake- support energy expenditure,maintain strength,endurance ,muscle mass and overall health.

Vary with-

        age ,gender ,size

         Frequency, intensity and duration of exercise

          Environmental condition

courtesy - Abby courtenay RD (SA) ShawAcademy