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INTRODUCTION OF SPORTS AND ROLE OF

NUTRITION IN SPORTS
LARAIB EHSAN BSHND-F18-053
LARAIB WASEEM BSHND-F18-056
RIMSHA NADEEM BSHND-F18-033
FAISAL AFTAB BSHND-F18-078
USMAN JUTT BSHND-F18-080
 CONTENTS

NUTRITION

INTRODUCTION OF SPORTS NUTRITION

 BASIC NUTRIENTS IN SPORTS NUTRITION

IMPORTANCE OF NUTRITION IN SPORTS

TYPES OF NUTRIENTS IN DIET FOR OPTIMUM SPORTS NUTRITION

GOALS OF SPORTS NUTRITION

NUTRITION

• Nutrition is the biochemical and physiological process by which

an organism uses food to support its life.
• It includes ingestion, absorption, assimilation, biosynthesis, catabolism 
and excretion.
• The science that studies the physiological process of nutrition is called nutritional
science (also nutrition science).
 SPORTS NUTRITION

 Sports nutrition is the study and practice of nutrition and diet as it relates to athletic
performance.

 It is a science that provides and maintains food necessary for health, growth and physical
performance.

 Sports nutrition is a specialization within the field of nutrition that partners closely with the

study of the human body and exercise science.

 SPORTS NUTRITION

 Application of nutrition knowledge to a practical daily eating plan focused on

1. Providing the fuel for physical activity

2. Facilitating the repair and rebuilding process following hard physical work
optimizing athletic performance in competitive events

3. Promoting overall health and wellness.

 BASIC NUTRIENTS IN SPORTS NUTRITION

• Vitamins
There are 6 basic nutrients in sports nutrition
• Minerals
that are following as

Carbohydrates • water and are classified as

essential nutrients
Proteins

Fats
 IMPORTANCE OF BASIC NUTRIENTS

These are classified as essential nutrients.

Foods and beverages are composed of six nutrients that are vital to the human body
for
• Producing energy
• Contributing to the growth and development of tissues,
• Regulating body processes
• Preventing deficiency and degenerative diseases.
 IMPORTANCE OF NUTRITION IN SPORTS

Nutrition is important for athletes because essential requirments

for sports performance is best quality of nutrition extend well
pre and post workout phase.
 Carbohydrates to get energy

 Protein repair and recovery of muscle

 Essential Fatty Acid Joint ,Nervous System and

Cardiovascular System
TYPES OF FOOD SHOULD INCLUDE IN YOUR DIET FOR OPTIMUM SPORTS NUTRITION

Types of food that you should include in your diet for optimum sports nutrition include
 Vegetables

 Whole grains

 Fruit

 Sources of lean protein and low-fat dairy produce

 Healthy fats
GOALS OF SPORTS NUTRITION

GOALS OF SPORTS NUTRITION ARE FOLLOWING AS

 Optimal performance

 Fast recovery

 Mental clarity

 Injury prevention
 CARBOHYDRATES

Role of carbohydrate in sports are following as

 Provide energy for muscle contraction-

1. Smaller sugars glucose, fructose, galactose get absorbed and provide energy
to body

2. Rest of the glucose is stored as glycogen in muscle and liver

 Adequate carbohydrate intake prevents proteins from being used as energy.
 CARBOHYDRATES

Carbohydrate Depletion
Recommendations

Athletes in heavy training should have an intake of 6-10g/kg body weight to prevent daily

carbohydrate and glycogen depletion .

The amount required depends on :

 Athletes TDEE

 Type of sports

 Environmental condition
 PROTEINS

 Protein requirements remain contradictory.

 Popular belief that additional protein increases strength and enhances performance.

 Calories play an important role in protein sparing action and protein will be used if calories
are insufficient.

 Recommendations:

The average adult needs needs 0.8g/kg bw/d

 FATS

 Most concentrated source of energy,

 Provides essential fatty acids- necessary for cell membranes, transport of fat soluble
vitamins.

 Major fuel for light to moderate intensity exercise

 Recommendations

1. Athletes should consume 20-30% calories from fat.

2. 1g fat = 9 kcal.
FATS

High fat diets

1. Associated with CVD, obesity, diabetes etc.

2. Delays gastric emptying.

3. Takes longer to digest.

4. Lead to nausea.
 FLUIDS

 EXERCISE AND SPORTS

 Increase physiological and psychological well being.

 Water and electrolyte loss culminating in

dehydration.

 Depleted physco-physiological function.

FLUIDS
 REHYDRATION

 Sustaining coginitive and physical performance.

 Delay fatigue and thermal stress.

 Prevent dehydration related injuries and

improve recovery time.

 Therefore,fluids intake protocol have

been recommended for athelets.

 VITAMINS

VITAMINS play important role in metabolic pathways

1. Protein and bone synthesis.

2. Hemoglobin synthesis.

3. Immune function.

 Poor nutritional status

Athletes report poor nutritional status due to training and poor work schedules, rely on

snacking resulting in nutrient deficiencies.

 SPORTS NUTRITION PROFESSIONAL HELP
A sports nutritionist can create a tailored nutrition plan to support an individual’s training
regime and goals
The plan will incorporate both food and hydration integral to performance, but tailored
nutrition can also help to:
• Increase energy levels
• Promote good health
• Help manage weight
• Improve concentration
• Develop body composition and growth
• Enhance recovery
IMPORTANCE OF TIME IN
SPORTS NUTRITION