Chapter 2 – Sports and Nutrition Notes
Balanced Diet and Nutrition
Balanced Diet
A balanced diet is a diet that contains all essential nutrients such as carbohydrates, proteins, fats, vitamins and minerals in correct proportion.
It helps in:
Providing energy
Growth and repair of body tissues
Proper functioning of organs
Nutrition
Nutrition is the science that deals with food and its use by the body.
Food provides:
Energy for daily activities
Material for growth and repair
Regulation of body functions
Nutrients
Nutrients are the chemical substances present in food which are essential for growth, energy and maintenance of the body.
Classification of Nutrients
Nutrients are classified into:
Macro Nutrients
Micro Nutrients
Macro Nutrients
1. Carbohydrates
Main source of energy for the body
Essential for brain and nervous system
Composed of carbon, hydrogen and oxygen
Require less water in diet
Types of carbohydrates:
Simple carbohydrates
Complex carbohydrates
2. Proteins
Body-building nutrients
Broken down into amino acids during digestion
Out of 23 amino acids, 9 are essential and must be obtained from diet
Functions of proteins:
Growth and repair of tissues
Regulation of water and oxygen balance
Sources:
Eggs, meat, fish, milk
Pulses, nuts and cereals
3. Fats
Most concentrated source of energy
Provide more energy than carbohydrates and proteins
Sources:
Butter, oil, cheese, nuts, fish, chocolate
Note:
Excess intake and less exercise leads to obesity
Trans-fats (deep fried foods) are unhealthy
Micro Nutrients
Micro nutrients are required in very small quantities but are essential for proper body functioning.
Types of Micro Nutrients
Vitamins
Minerals
Vitamins
Vitamins are organic compounds required for normal growth and body functions.
Types of Vitamins
Fat Soluble Vitamins
Water Soluble Vitamins
Fat Soluble Vitamins (A, D, E, K)
Vitamin A
Helps in growth and vision
Deficiency causes night blindness
Sources:
Milk, ghee, eggs, carrot, spinach, papaya
Vitamin D
Essential for strong bones and teeth
Helps absorption of calcium and phosphorus
Deficiency causes rickets
Sources:
Sunlight, fish, egg yolk, milk
Vitamin E
Helps in fertility and muscle function
Deficiency causes muscle weakness
Sources:
Green vegetables, nuts, butter, milk
Vitamin K
Helps in blood clotting
Deficiency causes excessive bleeding
Sources:
Spinach, cabbage, tomato, eggs
Water Soluble Vitamins
Vitamin B-Complex
Helps in growth and metabolism
Maintains nervous system and skin
Deficiency causes Beri-Beri and Pellagra
Sources:
Wheat, milk, nuts, eggs, sprouts
Important B Vitamins:
B1 (Thiamine) – energy release
B2 (Riboflavin) – healthy skin and vision
B3 (Niacin) – digestion and metabolism
B6 – haemoglobin formation
B12 – red blood cells and nervous system
Vitamin C
Helps in wound healing
Maintains healthy gums and bones
Deficiency causes scurvy
Sources:
Citrus fruits, amla, tomato
Minerals
Minerals are inorganic elements required in small amounts.
Important minerals and functions:
Iron – haemoglobin formation (deficiency: anaemia)
Calcium – bones, teeth, muscle contraction
Phosphorus – energy production
Potassium – muscle function
Sodium – nervous system
Iodine – thyroid gland
Zinc – metabolism and digestion
Nutritive and Non-Nutritive Components
Nutritive Components
Carbohydrates
Proteins
Fats
Vitamins
Minerals
Non-Nutritive Components
Water
Roughage (fibre)
Flavours, colours, additives
Eating for Weight Control
Eating excess food → Obesity
Eating too little → Underweight
Balanced intake → Healthy weight
Body Mass Index (BMI)
BMI is used to measure body fat.
Formula:
BMI Categories:
Below 18.5 – Underweight
18.5–24.9 – Normal
25–29.9 – Overweight
30 & above – Obese
Pitfalls of Dieting
Eating too little
Skipping meals
Drinking sugary beverages
Relying on “low fat” labels
Not exercising
Food Intolerance
Food intolerance occurs when certain foods are not properly digested.
Features:
Develops gradually
Occurs after frequent intake
Myths about Food
Potatoes make us fat
Fat-free foods reduce weight
Eggs increase cholesterol
Drinking water during meals causes obesity
Sports Nutrition
Sports nutrition deals with dietary needs of sportspersons.
Athletes need more energy and nutrients
Fluids and electrolytes are essential
Proper hydration improves performance
Pre, During and Post-Competition Nutrition
Pre-Competition Meal
High in carbohydrates
Helps in energy storage and hydration
During Competition
Light meals
Sports drinks and gels
Water + electrolytes
Post-Competition Meal
Rehydrates body
Repairs muscles
High carbohydrates + proteins
Food Supplements for Children
Advantages
Improve strength and endurance
Prevent deficiencies
Disadvantages
Risk of toxicity
Side effects and drug interactions
Precautions
Consult doctor
Avoid megadoses
Stop if side effects occur
📂 Chapter 2: Sports and Nutrition
✍️ Top 10 Short Question–Answers
Q1. What is a balanced diet?
👉 A balanced diet contains all essential nutrients in correct proportion.
Q2. Define nutrition.
👉 Nutrition is the science that deals with food and its use by the body.
Q3. What are nutrients?
👉 Nutrients are chemical substances in food required for growth, energy and maintenance.
Q4. Name the two main types of nutrients.
👉 Macro nutrients and Micro nutrients.
Q5. Why are carbohydrates important for the body?
👉 They are the main source of energy.
Q6. How many essential amino acids are required in diet?
👉 Nine essential amino acids.
Q7. Which vitamin deficiency causes night blindness?
👉 Vitamin A.
Q8. What is BMI?
👉 BMI is a measure used to calculate body fat.
Q9. Name any one water-soluble vitamin.
👉 Vitamin C.
Q10. What is food intolerance?
👉 It occurs when certain foods are not properly digested.
📝 Long Answer Questions
Q1. Explain macro nutrients with examples.
Macro nutrients are nutrients required in large quantities by the body. They include:
-
Carbohydrates: Main source of energy
-
Proteins: Body-building nutrients used for growth and repair
-
Fats: Concentrated source of energy
These nutrients help in energy production, growth and maintenance of the body.
Q2. Describe vitamins and their types.
Vitamins are organic compounds required for normal growth and body functions.
They are of two types:
-
Fat-soluble vitamins: A, D, E, K
-
Water-soluble vitamins: B-complex and C
Each vitamin has specific functions and deficiency diseases.
Q3. Explain BMI and its categories.
BMI is used to measure body fat.
Formula:
BMI = Weight (kg) / Height² (m)
Categories:
-
Below 18.5 – Underweight
-
18.5–24.9 – Normal
-
25–29.9 – Overweight
-
30 and above – Obese
📝 Previous Years’ Questions (PYQs ONLY)
🔹 Very Short Answer Questions (1 Mark)
What is a balanced diet?
Define nutrition.
What are nutrients?
Name any two macro nutrients.
Which nutrient is the main source of energy?
How many essential amino acids are required by the body?
Which vitamin deficiency causes night blindness?
What is BMI?
Name one fat-soluble vitamin.
What is food intolerance?
🔹 Short Answer Questions (2–3 Marks)
Explain the importance of a balanced diet.
What are macro nutrients? Give examples.
Write any two functions of proteins.
State two sources of fats.
Differentiate between macro and micro nutrients.
Write any two functions of Vitamin C.
Mention two minerals and their functions.
What are non-nutritive components of food?
Write the BMI formula and categories.
What are the pitfalls of dieting?
🔹 Long Answer Questions (4–5 Marks)
Explain carbohydrates, proteins and fats as macro nutrients.
Explain vitamins and their types with deficiency diseases.
What are minerals? Explain the role of any five minerals.
Explain BMI. Write its formula and categories.
What is sports nutrition? Explain pre, during and post-competition meals.
Explain food supplements for children. Write their advantages and disadvantages.
❓ FAQs (5)
FAQ 1. Why is a balanced diet important for sportspersons?
👉 It provides energy, supports growth and improves performance.
FAQ 2. What happens due to excess intake of fats?
👉 It may lead to obesity.
FAQ 3. Why are micro nutrients important?
👉 They are required in small amounts but are essential for body functioning.
FAQ 4. What is sports nutrition?
👉 It deals with dietary needs of sportspersons.
FAQ 5. What are the pitfalls of dieting?
👉 Skipping meals, eating too little and lack of exercise.
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