Contents

Concept of Health, Nutrition and Nutrients................................................................................................2

The Main Food Groups................................................................................................................................4
A balanced diet..........................................................................................................................................19
Guideline And Overview of the Domain Health, Nutrition And Nutrients.................................................28

1
Health, Nutrition and Nutrients
Concept of Health, Nutrition and Nutrients
Health can be defined as a state of complete physical, mental and social well-being and not merely the
absence of disease or infirmity. Being healthy means that an individual has proper mental, social and
physical health

Mental well being

individual who possesses mental health will display the following:

 sensitivity to others
 emotional control
 confidence in their actions
 be relaxed and free from anxieties and tensions

Health

Mental Physical Social

Well-being Well-being Well-being

Individuals with good physical health will display certain characteristics, these include:

 appropriate weight for their height

 free from illness and diseases
 clean and clear skin
 are energetic

2
  bright eyes
 clean breath
 eat wisely and have a healthy appetite
 exercise regularly

Social well being

 gets along well with others
 accepts responsibility and fulfills that responsibility
 assists others
 contributes to the development of the group/school/institution

factors that can affect our health:

 time devoted to exercise

 eating habits
 amount of rest and sleep
 practice Safety at Work and play
 use of drugs and other harmful substances

nutrition refers to the food and drink that person consumes and how the body uses it. The food we
eat is imbedded with nutrients that our body needs to function effectively. These nutrients are extracted
from the food through the digestive process. The food provides the body with fuel, energy and
chemicals for body functions, movement, growth and to keep the body healthy. A person's nutritional
need is dependent on his/her age , sex, body type , physical activity and state of health.

Nutrients are useful substances found in food that are required by the body for its efficient
functioning. All the nutrients needed by the body I found in the food we eat and drink. No one food by
itself has all the different nutrients that the body needs. Because of this, we need to eat a variety of
food to ensure that our body gets all the nutrients it needs. Different nutrients have specific functions in
the body, and they work best in the body when other nutrients are present. However, no one food has
the entire range of nutrients that we need. Each nutrient has a specific function in the body and most of
them were best when combined with other nutrients.

A diet can be defined as all the food and drink that we consume. The dietary goals of sportsmen
should be to maintain adequate nutrition to optimize health, fitness and sporting performance. The
different foods that we eat can be grouped according to the chemical properties. Different types of
foods are shown in the following diagram.

3
The Main Food Groups
Food Groups

Proteins Vitamins Water

Carbohydrates

Fats Minerals Fiber

The bulk of nutrients obtained from food come from the macronutrients of Carbohydrates, protein and
fats. Vitamins and minerals can be considered as micronutrients as only small quantities are needed.

Carbohydrate

Carbohydrate is the main nutrient that fuels exercise. It is the most important source of energy for
athletes. Once carbohydrate-rich foods are eaten, they are broken down into smaller sugars, namely
glucose, fructose and galactose, which get absorbed into the blood and are used as energy.

Any glucose that is not used immediately gets stored in the muscle or liver as glycogen. Once these
storage areas are filled up, the remaining glycogen is stored as fat.

Carbohydrates can be classified into two categories:

 Simple carbohydrates
 Complex carbohydrates

Simple carbohydrates are found in foods such as fruit, milk, honey and sugar. They are small enough to
pass through the intestine walls and into the bloodstream. They provide a rapid source of energy
because they can be absorbed and converted to energy very quickly.

Complex carbohydrates are found in food such as bread, rice, pasta and ground provision. They take
longer to be digested and absorbed into the bloodstream and therefore provide energy at a slower rate
than simple sugars.

4
Carbohydrates need and the athlete
carbohydrate stores I needed for any short intense bursts of exercise such as sprinting, throwing,
jumping and weightlifting because it can be accessed immediately. The energy stores off glycogen can
last for 30 to 90 minutes depending on the duration , intensity and volume of exercise being performed.
Sportsman taking part in competition should ensure that they start your activity with the full storage of
glycogen to call upon for their energy demands. During exercise, they must continuously replenish the
glycogen used. After the activity has been completed, like gym stores must be refilled in preparation for
the next training or competitive situation. Is an activity is started without enough black gym stores or, in
other words, less than a full tank of gas, the athlete will run out of fuel and his performance will
deteriorate. Running out of fuel while performing a physical activity has been described as bonking or
hitting the wall.

Carbohydrate loading
carbohydrate loading is a legal method of boosting the amount of glycogen in the body prior to a
competition. It is a strategy involving changes to training and nutrition that can maximize muscle
glycogen (carbohydrate) stores prior to endurance competition. If completed properly, carbo loading
can almost double the normal amount of stored carbohydrate found in train person. Endurance athletes
rely on the stores of glycogen as a source of energy during competition.

The carbohydrate loading process

six days prior to a competition, the carbohydrate loading process begins.

 For the first three days, the athlete consumes a minimal amount of carbohydrates, and exercises
so as to deplete the body’s glycogen stores.
 In the last three days, the athlete consumes primarily carbohydrate and reduces the training
load.

At the end of the tree, the body will think that there is a problem with its glycogen stores and that it
should store more glycogen than normal. In the last three days, when the athlete consumes
carbohydrate, the body will replenish the glycogen stores and top them off with extra. The combination
of the two faces boosts muscle carbohydrate stores beyond their usual resting levels.

Protein
Protein is considered as the building blocks of the body. They build, maintain and repair the body.
Without dietary protein, growth and all body functions would cease. Proteins consist of a combination
of structures called amino acids that combine the various ways to form muscles, bones, tendons, skin,

5
here other tissue. There are about 20 different amino acids. Protein is not stored in the body. The foods
which contain protein include meat, fish, eggs, milk and legumes, the protein found in meat and fish
contains a wider range amino acids that those present in plants.

protein needs and the athlete

athletes are more prone to injuries when compared to the ordinary individual due to the rigours of
training and competition. As a result, there is greater need to repair and rebuild muscles that have been
injured. Protein is also a source of fuel for the body, but it is not preferred over carbohydrates. Only
when the body does not have enough carbohydrate to utilize for energy, is protein broken down to
make glucose for energy. If it is used for fuel, however, it can have negative consequences on the body ,
as there would not be sufficient amount remaining for repair and rebuilding of damaged tissue. in such a
situation, there would be a delay in the recovery period for the athlete keeping him/her out of action
longer than necessary. Insufficient amounts of protein can actually lead to loss of muscle mass and by
extension muscular strength and power.

6
Protein-Rich Foods

7
Fat
Fat sources are butter, margarine, oils, nuts, cream, egg yolk, cheese and milk. All fats are a combination
of saturated and unsaturated fatty acids. Fats are needed by the body for making new cell membranes,
moving vitamins A, E, D and K around the body, for covering nerves, for providing a padding to protect
internal organs and for the storage of energy. The extra energy contained in food is stored as fat
underneath the skin (adipose fat). The storage of fat in the adipose tissues is healthy up to a certain
point. Beyond the optimum level for health and physical activity, it can lead to the individual overweight
or obese.

Saturated fats are usually solid at room temperature and come chiefly from animal sources. Examples of
these are milk, cheese, butter, eggs and meat. Too much saturated fat in the diet can lead to health
problems, such as high cholesterol and heart disease.

Unsaturated fats are liquid at room temperature and are typically found in plant food sources. Examples
of food with unsaturated fats are olive oil, Canola oil, avocado, almonds, soybeans and fish. Unsaturated
fats have important health benefits such as lowering cholesterol levels and reducing the risk of heart
diseases.

Fats needs and the athlete

Fats provide the highest concentration of energy of all nutrients. While carbohydrates and proteins
provide 4 calories per gram, fats provide 9 calories per gram. It is the main fuel source for activities with
low to moderate intensity, such as endurance activities like the marathon, easy cycling, walking and
jogging. Converting stored body fat into energy takes time. Fats therefore are not a source of energy
that can be provided immediately upon request like glycogen does. The body needs t break down the fat
and transport it to the working muscles before it can be used. Converting it into energy in the muscles
requires a great deal of oxygen (Aerobic), so exercise intensity must be reduced for the process to be
completed

Vitamins:
Are organic food substances found in living things (plants or animal). They are obtained by the body
through the food we eat or through the supplements taken. Vitamins are essential for the normal
functioning of our body. They are important for growth, general health and for the prevention and cure
of many of our health problems. They have an impact on the metabolic rate of individuals and assist in
converting fats and carbohydrates to energy. They also assist in forming strong bones and tissues.
Vitamins cannot replace food. In fact, they need food in order to work efficiently, which is why they
should be taken with meals.

8
Vitamins:

9
Minerals:
Minerals are found in all tissues and internal fluids in the body. They are constituents of bones, teeth,
muscle, blood, and nerve cells. Our body cannot manufacture a single mineral, and therefore they must
be present in our diet or taken as supplements. Minerals play an important role in the assimilation of
vitamins. That is, vitamins cannot do anything for you without minerals.

Fiber:
Fiber is food that cannot be broken down by the action of enzymes in the digestive system. It means
that it passes through our digestive system without being absorbed. What it does however is provide an
intestinal cleaning action which helps to keep the digestive tract clean. It can also assist in preventing
diseases such as cancer of the colon and rectum, heamorrhoids and obesity. Examples of foods with
high fiber content are bran cereal, oats, lima beans and broccoli.

Food with Fiber:

Water:
Adequate water intake is one of the most important nutritional concerns of athletes. Water is necessary
to assist in controlling body temperature and to cool working muscles, Lack of water, above all other
nutrients, can lead to serious complications. When you are severely dehydrated, seating stops and your

10
body overheats. The result is fatigue, weakness, dizziness and collapse, or even worse, death. Every
year, deaths in young healthy athletes linked to severe dehydration.

Athletes should start any event hydrated and replace as much lost fluid as possible by drinking chilled
liquids at frequent intervals during the event. Chilled fluids are absorbed faster into the body and assist
in lowering the body’s temperature.

Calories
What are calories?
Calorie is a unit of energy measurement. Calories are found in most foods and drinks.

Some foods contain large amount large amount of calories, a large portion of Burger King Fries contains
490 calories. Other foods contain small amounts of calories such as lean beef which contains about 170
calories per 100 gram. When a food item is said to contain X amount of calories, it tells us how much
energy it provides our body with when it is consumed. To lose 1 pound of fat, we must burn off at least
3500 calories.

11
12
13
14
In the Caribbean region there are six food groups:

15
Note:
Note:
One 12 fl oz can of regular Coca-Cola contains 150 calories. Reading the labels of foods gives us an idea
One 12 fl oz can of regular Coca-Cola contains 150 calories. Reading the labels of foods gives us an
of their nutritional value and the amount of calories that they contain.
idea of their nutritional value and the amount of calories that they contain.

In interpreting the labels, we must Once we know the amount of macronutrients

that are in a food, we can then calculate the
remember that amount of calories it contains. For example, if
1gram of carbohydrates = 4 calories a food label tells us that the item has 9 grams
1 gram of protein = 4 calories of carbohydrates, 6 grams of proteins and 5
1 gram of fat = 9 calories grams of fat, we can then work out the total
amount of calories it contains as follows.

The daily intake of calories for normal everyday

activities varies and depends on numerous
factors including ages, sex, nutritional needs and Calculation
level of physical activity in which the individual is
9 grams of carbohydrates = 9 x 4 = 36 calories
engaged. The average daily nutritional need is
6 grams of proteins = 6 x 4 = 24 calories
about 2500 calories for men and 2000 calories
5 grams of fat = 5 x 9 = 45 calories
for women.
This gives a total of 105 calories

If we consume more calories on a daily basis than we use, then weight gain will occur. For example, an
individual using 2300 calories per day but taking in 2900 calories per day will have the extra 600 calories

16
contribute to weight gain. On the other hand, if 2300 calories are used on a daily basis but only 1900
calories per day are consumed, then the individual will lose weight.

Example of a food label:

17
Athletes and their diet
athletes, unlike ordinary individuals, young tolerance levels as part of the training and competition. As
such, their body demands more from them. They burn more calories than a normal individual and they
sweat more profusely. Also, they are prone to a higher risk of injury. Their diet, therefore, must be
compatible to their unusual needs. A healthy diet relevant to the athlete’s training and performance
needs is extremely important to success . Water consumption is adequate for most workouts. However,
for longer high intensity workouts, sport drinks are preferred over water because they can replace
sodium and other minerals that are lost through sweating. Sport drinks may also contain carbohydrates,
which replenish stores of glycogen used during exercise. After workouts, the body will be dehydrated to
some extent and there will be a depletion of fuel stores. Together with this, some muscle cells may be
damaged from the strain of activity. Proper nutrition is needed by the athlete to address these recovery
needs.

18
A balanced diet
a diet can be defined as all the food and drink that we consume. A balanced diet refers to the intake of
the appropriate types and adequate amount of food and drink from all the food groups. Such a
combination of food should supply the nutritional and energy needs of the individual. The dietary needs
of an athlete are dependent on numerous factors including his /her age, sex, body build and the level of
physical activity the individual is engaged (in training and competition). An athlete’s diet will be different
from that of an ordinary individual because of the nutritional demands placed on the athlete’s body.

A food pyramid is a representation of the types of food and the amount in each category that one
should consume daily.

The food Pyramid:

Importance of a balanced diet

1. Maintains a healthy body - a balanced diet is a major contributor to maintaining a healthy body
as it supplies the appropriate and adequate amount of nutrients.
2. prevents infections and diseases - eating a well-balanced diet ensures that the body receive the
required nutrients. This will assist in the improvement of the immune system which helps to
protect and fight of diseases.
3. Weight control - a balanced diet means that the nutritional intake meets the energy demands of
the body. In such a situation, there is unlikely to be weight gain as there will be a minimal
amount of energy (glycogen) leftover to be stored as fat.

19
 4. Healthy state of mind - a healthy body through a balanced diet can lead to a healthy state of
mind.

obesity
this can be divined as abnormal or excessive fat accumulation that presents a risk to an individual's
health. If a person's body weight is 20% or higher then what it should be for their height, then that
individual is considered obese. Using the body mass index (BMI) table to calculate body fat percentage,
a person with a BMI of 25- 29.5 is considered overweight. A BMI of 30 and over is considered obese.

Major factors that can cause obesity

1. genetic - it runs in the family and there is a little that we can do to control it.
2. consuming too many calories - even individuals calorie intake is more than what is used, then
the actual calories that are not used are stored as fat. If this situation continues over a period of
time, the result will be weight gain, which, if left unchecked, can lead to obesity
3. sedentary lifestyle - the less active a person come on the fewer calories that are burned off or
used. Edit two this is the fact that our lives have become very automated and this can
contribute to reduced physical activity. Many of us no longer work but we use cars, taxis and
maxi cabs. We spend a lot of time watching television and fret when we want to change the
channel and cannot find the remote. We can stay inside our car and order items or have items
home delivered. Computers and video games make outdoor physical activity almost non-
existent.
4. Psychological factors - a negative emotional state such as anger and depression can also lead to
excessive eating.

Eating disorders
eating disorders comprise a group of conditions marked by extremes and eating habits. These extremes
range from a self- imposed marked reduction in the intake of food bordering on starvation to extreme
overeating. Individuals with eating disorders have issues with their body image and self- esteem. They
are preoccupied with food or lack of food and are overly concerned with what they weigh and how they
look. Although eating disorders affect both men and women the majority of cases reside with women.
This maybe because some women tend to equate thinness with being attractive and fit. Also, the
pressures of society that promotes being thin as ideal have left some women with body image issues
that lead to poor eating habits and eating disorders. The three main types of eating disorders anorexia,
bulimia and binging.

Anorexia
anorexia is an eating disorder that is characterized with an obsessive fear of gaining waves. An anorexic
individual refuses to maintain a healthy body weight and undergoes self- imposed starvation, eating only
minimal amounts of food. Such individuals have a distorted perception of their body image and will
never believe that they are thin enough. When they look in the mirror, they see someone who is fat
even though they are grossly underweight. Apart from restrictive eating, such individuals exercise

20
excessively and use diet pills and laxatives to get rid of calories. The use of pills develops into an
obsession and can become an addiction.

Bulimia
this is one of the most common eating disorder. Individuals who display this type of disorder eat large
amounts of food within a short period of time. This is followed by purging through vomiting, intense
exercise and use of laxatives. Eating food gives these individuals a sense of comfort, sometimes causing
them to eat too much. When this occurs, they feel guilty and have a real fear of gaining weight. It is this
fear that brings about the action purging. It may be difficult to identify someone who is suffering from
this type of eating disorder. This is because such an individual would be “normal sized” compared with
an anorexic individual who would be extremely thin.

Binging
binge eating, also known as compulsive eating, is associated with eating a large amount of food in short
time period there is lack of control in eating by an individual with this disorder. After eating, there is a
feeling of self- hatred, unhappiness and sense of shame. Binge eating is different from bulimia; with
bulimia, there is purging after the eating has taken place. in binge eating, there is no purging. binge
eaters tend to be of normal weight; However, over a period of time, they add on the pounds and can
become obese.

Some Characteristics of Eating Disorders

Eating disorders and the athlete

athletes are at a greater risk of displaying eating disorders. This may be because of the need to win and
the associated laurels that come along with winning. In order to excel in their performances, athletes
may be induced by their coaches, team members, family and supporters to lose weight. Sometimes the

21
pressure to please those around maybe so intense that the athlete is willing to go to the extreme in
order to lose weight. Also, such an inducement can be self- imposed by an athlete who believes that
taking steps to lose weight (regardless of how it is done) will result in better performances.

Treatment of eating disorder

genetic, emotional and psychological issues are known causes of eating disorders. Because of the nature
of their origin, the intervention of professionals is needed to combat these disorders. Treatment can
include psychotherapy, nutrition education, family counseling, medication and hospitalization.

some implications of eating disorders

eating disorders give rise to variety of health issues. These include:

1. Heart problems - a loss of muscle mass results in an individual becoming thin. The loss of
muscle mass includes loss of heart muscle mass resulting in heart problems.
2. Kidney failure - excessive pressure placed on the kidneys through the use of diuretics.
3. Intestinal distress - cost by the frequent use of laxatives
4. severe dehydration - brought about by vomiting, the use of laxatives and diuretics
5. Inflamed sore throat - through constant vomiting
6. Worn tooth enamel - Caused by excessive exposure of teeth to stomach acids due to vomiting
7. Severe Constipation - lack of food in the digestive system to function normally
8. osteoporosis - thinning of the bone caused by lack of sufficient nutrients
9. irregular menstruation in women

what are supplements?

Sports supplements, also called ergogenic aids, are products used to enhance athletic performance.
They come in different forms, including vitamins, synthetic man-made drugs and hormones, most of
which are available over the counter and without the prescription. Many coaches and athletes believe
that through the use of supplements, athletes can gain the edge over their peers. They also believe that
by doing so, they level up the playing field between themselves and their competitors. Supplements are
seen as having the ability to develop muscle mass, increase strength and power and build stamina. Some
athletes may also use supplements to lose weight. Today's athletes use supplements come on ignorant
of the damages that they could do. The use of supplements has both advantages and disadvantages. The
negatives, however, far over weigh the positives. Discussed below are some supplements and the pros
and cons of using them.

Can you imagine being at the top of your game?

22
Just think of:
 the glory
 the fame
 the respect you will earn
 the financial rewards
 your personal satisfaction of accomplishment

supplements and the athletes

there are many motivational factors that can prompt an athlete to use supplements. Today's athletes
are bombarded with hundreds of products, both dietary supplements and those made by the
Pharmaceutical industry, all of which claim to do wonders for them. How many athletes have really
taken the time to examine or research the claims made by these producers/ manufacturers? Unlike the
Pharmaceutical industry, manufacturers of dietary supplements are not required by the Food and Drug
administration (FDA) in the United States to prove the effectiveness of their drug products or even the
accuracy of the labeling. Knowing this, are athletes prepared to blindly trust them? As athletes, we are
solely responsible for what we put into our body’s system. In today's sporting environment, doping laws
are becoming stricter and are rigidly enforced, and this can sometimes result in lifetime bans. Is the urge
to win so great that athletes are willing to risk their career or health?

Anabolic steroids
 Anabolic steroids are hormones that help the body build muscle tissue and increase muscle
mass. Steroids, also known as roids or juices, are similar to the male hormone testosterone,
which is produced naturally in larger amounts in male’s bodies and in smaller amounts in
female’s bodies. When a person takes steroids the body's muscle tissue is stimulated to grow,
producing larger and stronger muscles.
 Steroids can have some unwelcome, serious side effects such as high blood pressure and heart
disease, liver damage, cancer, urinary and bowel problems, strokes and blood clots and sleep
problems. A person who takes steroids may develop bigger muscles, but he/she is also at risk for
baldness and severe acne.
 According to the American College of sports medicine, the health risks associated with steroids
are severe. Anabolic steroids use has been implicated in early heart disease, including profiles,
increase in tender injuries, liver tumors , testicular atrophy, gynaecomastia (abnormal
enlargement of breast in males), male pattern baldness, severe acne, premature closure of
growth plates in adolescents, emotional disturbances and other significant health risks.
 Males who take steroids can suffer from infertility, breast and nipple enlargement and erectile
dysfunction. females may find themselves with deeper voices, smaller breasts, menstrual
problems and increase in facial and body hair.

23
  Steroids can also have emotional effects on the user, such as severe mood swings, aggressive
behavior, irritability and depressive or suicidal thoughts. Teens who inject steroids with infected
needles are also at risk for human immunodeficiency virus (HIV) or hepatitis.

Androstenedione and Dehydroepiandrosterone

 Androstenedione (Also known as Andro) and dehydroepiandrosterone (also known as DHEA) are
other popular nutritional supplements. Androstenedione and DHEA are prohormones or natural
steroids that can be broken down into testosterone. The effect of steroidal supplements are not
well known, but it is thought that when taken in large doses, they cause effects similar to
stronger anabolic steroids. What is known is that Andro and DHEA can cause hormone
imbalances in people who use them. Both may have the same effects as taking anabolic steroids
and may lead to dangerous side effects such as testicular cancer, infertility, stroke and an
increased risk of heart disease. They can also cause breast development and shrinking of
testicles in males.
 Like anabolic steroids, the use of andro before the typical adolescent growth spurt can cause a
teen to never reach their full adult height. The body is programmed to stop growing after
puberty, and steroid usage can disrupt the natural growth process. When hormone levels reach
a certain point, the body thinks it has already gone through puberty. Bones get the message to
stop growing way too soon.

Human growth hormone

 Another sports supplement you may have heard about is human growth hormone (HGH).
Doctors may prescribe growth hormone for some teens who have certain hormone or growth
problems to help them develop normally. Growth hormone can also be abused by athletes who
want to build muscle mass. Teen athletes who abuse growth hormone may have impaired
development and altered hormone levels.

Fat burners
 Fat burners (sometimes known as thermogenics) are often made with an herb called ephedra,
also known as ephedrine or mahuang, which speeds up the nervous system and increases
metabolism. Some teens use fat burners to lose weight or to increase energy, but using products
containing ephedrine is a bad idea for anyone. Ephedra-based products can be some of the most
dangerous supplements. Evidence has shown that they can cause heart problems, stroke and
occasionally even death.

Creatine Phosphate
 Creatine phosphate is an important energy source in high-intensity exercise and is especially
important in rapid recovery between explosive bouts of exercise. There is evidence that creatine
supplements can increase the amount of creatine in the muscles above the levels that can be
achieved by diet alone. This can improve performance in some strength and power events.
 Creatine is already manufactured by the body in the liver, kidneys and pancreas, and it occurs
naturally in foods such as meat and fish. If a person takes creatine supplements, the extra

24
 creatine is stored in the muscles leaving people to believe that it gives them an energy boost
during workouts or competitions.
 Available over the counter in pill, powder or gel form, creatine is one of the most popular
nutritional supplements. Teens make up a large portion of the supplement’s users. Teenagers
who take creatine usually take it to improve strength, but the long- term and short- term effects
of its use have not been studied in teens and kids. Research in adults has not shown that
creatine can increase endurance or improve aerobic performance, but it may leave teenagers
prone to muscle cramps and tears. Common side effects include weight gain, diarrhea,
abdominal pain and dehydration. There have been several reports of creatine use leading to
seizures or kidney failure.

Creatine use – Advantages

Creatine is safe and effective at helping to build muscle.

Creatine use – Disadvantages

 Build-up of muscle and retention of water can be detrimental to athletes who require joint
range of motion, such as baseball pitchers, or for whom weight is an issue, such as cyclists
specializing in climbing.
 No exhaustive studies tell us what happens when athletes stop taking creatine.
 Some athletes report increased cramping and unwanted water retention with creatine.

Proteins

There are many functions of protein in the body.

 It provides structure to all cells, including muscle.
 It acts as a catalyst for biochemical reactions.
 It acts as transporters.
 It is a source of energy

amino acids
amino acids are the building blocks of proteins. Each 14 has its own unique amino acid composition that
determines its shape and function. Amino acids are also components of other important components in
the body, including neurotransmitters hormones and deoxy ribo nucleic acid (DNA). Supplement studies
are fraught with bias, usually funded by the manufacturers and are difficult to interpret. performance
benefits from legal supplements have been noted only with caffeine and creating. Both have some
modest drawbacks that may need to be considered on a sports- specific basis.

25
caffeine

advantages
 caffeine isn't effective stimulant improves mental performance including recall and reflexes.
 Caffeine allows the body to breakdown fat – triglycerides - Into free fatty acids, which are used
instead of black jeans stores. And preserving glycogen stores, it means that the athlete can
exercise harder faster and stronger.

disadvantages
 performance boost from caffeine diminishes inhabitable users.
 caffeine tolerance and response are highly variable from person to person.
 Caffeine is a diuretic, so hydration can become a concern.
 For sports requiring calmness, caffeine may be harmful.

sodium bicarbonate
sodium bicarbonate is one of a number of buffers that can neutralize the effect of lactic acid production
during exercise. In high-intensity exercises lasting from a few seconds to a few minutes, an important
part of the energy supply comes from the breakdown of carbohydrate without the muscles using the
oxygen. The major end product of this process is lactate, commonly referred to as lactic acid. The acidity
arising out of this process causes the characteristics of pain in the muscles and is a major limitation to
performance. The body's natural buffer copes up to a point but is overwhelmed when lactate levels are
high leading to the athlete becoming fatigued. Ingesting sodium bicarbonate boosts the body’s buffering
capacity, allowing more lactate to be produced and removed before acidity levels become so high that
the muscles become fatigued. The result is a greater ability for athletes to increase the duration of the
power and strength tasks.

Will supplements make one a better athlete?

Sports supplements have not been tested on teenagers and children. Studies on adults show that the
claims of many supplements are weak at best. Most will not make you any stronger and none will make
you any faster or more skillful. What they tend to do is to have a placebo effect or psychological effect,
leading the athlete to believe that they will boost his/ her performance. many factors go into developing
the abilities of an athlete, including diet, how much sleep the athlete gets, genetics and heredity and the
training program. The fact is that using sports supplements may put an athlete at risk for serious health
conditions. Instead of turning to supplements in a bid to improve performance, the athlete should
concentrate on nutrition and follow a serious weight- training and aerobic- conditioning program that is
sport specific. There is no solid evidence of performance benefits for any of them. Manufacturers hire
clever an experienced advertising and marketing people who use unpublished and fabricated “data”
including paid testimonials and scientific jargon to make unsubstantiated claims to sell products to
people (athletes) motivated to try anything that could potentially enhance performance.

26
Making informed choices

athletes strive for the leading edge. They can have the edge the legal and
Safeway by practicing:
 carbohydrate loading
 proper nutrition, including adequate protein, and vitamins and minerals 2 levels as specified by
the recommended daily allowance (RDA)
 Using electrolyte solutions to replace lost fluids.
 ritual preparations (such as prayer, chanting or meditation)
 visualization
 stress management

27
Guideline And Overview of the Domain Health, Nutrition And Nutrients
explain health-related terms; Definitions: good health (physical, mental, social),
nutrients, malnutrition, wellness.

identify nutrients and the main food groups; (a) Nutrients: protein, carbohydrates, fats,
minerals, vitamins, fiber, water.

(b) Caribbean food groups: staples, legumes,

fruits, vegetables, food from animals, fats and
oils.

select appropriate foods for health and athletic High energy foods, high protein foods, pre-
performance; activity meal, post-activity meal, fluid
replacement.

evaluate different types of diet; Balanced diet, factors affecting diet, planning
meals.

identify eating disorders. Anorexia, bulimia, binging.

28