SPORTS NUTRITION ASSIGNMENT

Tilak Devadatta K

PES1UG21BS028

Q. Write down the nutrients (vitamins, minerals, etc) required for your specific sports
and explain why and function of that particular nutrient.

Sport: Football
A physically demanding sport, players' energy, performance, and general well-being
depend on a variety of nutrients, vitamins, and minerals. The following are some
essential nutrients and how they work in football:

Carbohydrates:
 Function: For football players, carbohydrates are the main energy source. They
supply the energy required for demanding exercises like running, pivoting, and
sustaining stamina throughout the game.
 Importance: Players who consume enough carbohydrates will have the energy
to play at their peak and recuperate from strenuous activity sessions.

Protein:
 Function: Building and repairing muscle requires protein. Football players
frequently participate in physically demanding activities, which can cause
injury to their muscles. Protein aids in the growth and repair of these muscles.
 Importance: In football, maintaining muscle health is essential for both
performance and injury avoidance.

Fats:
 Function: Dietary fats provide sustained energy. They participate in the
synthesis of hormones and aid in the absorption of fat-soluble vitamins (A, D,
E, and K).
 Relevance: Fats serve as a backup energy source for the body during less
demanding times and for general bodily functions, whereas carbohydrates are
the main energy source during high-intensity play.
Minerals and Vitamins:
 Vitamin D: Necessary for maintaining healthy bones, which are vital for
maintaining physical prowess, agility, and preventing injuries.
 Vitamin C: Promotes the synthesis of collagen, which is good for joints and
connective tissue.
 Vitamin B (B1, B2, B3, B6, B12, etc.): contribute to the metabolism of energy
and lessen fatigue.
 Iron: A mineral that keeps athletes from getting tired and helps the blood carry
oxygen.
 Calcium: Essential for healthy bones and muscle contractions.
 Magnesium: Promotes healthy nerve and muscle function.
 Potassium: Preserves muscle contractions and electrolyte balance.
 Sodium: Vital for preserving the proper balance of fluids and electrolytes,
particularly in athletes who perspire a lot.

Hydration:
 Function: Maintaining optimal physical and mental performance on the field
requires proper hydration. Dehydration can cause cramps, a decrease in
endurance, and a higher risk of heat-related illnesses.
 Importance: To replenish fluids lost through perspiration during strenuous
physical activity, football players should consume water and electrolyte-rich
drinks.

Fiber:
 Function: Dietary fiber aids in blood sugar regulation and promotes digestive
health.
 Importance: Keeping the digestive system in good condition is crucial for
general health and makes sure that players have the energy they require to
play the entire game.

Antioxidants:
 Function: During physical exertion, antioxidants like vitamins A, C, and E aid in
shielding cells from oxidative stress-related cell damage.
 Importance: Recovery and general health can benefit from reducing oxidative
stress.
For maximum performance and injury prevention in football, a balanced diet
comprising a variety of carbohydrates, proteins, fats, and vitamins and minerals is
essential. Football players must also practice proper nutrition and hydration in order
to meet the physical demands of the game and maintain long-term health.