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Diet for Sports Men
January 23, 2010 by admin
Filed under Mens Nutrition
Diet is one of the important and basic biological needs of man. Diet is the foundation for good health. It is essential for life, growth and repair of human body, regulation of body mechanism and production of energy for work. The above functions of diet can be achieved only through adequate nutrition which should consist of essential nutrients in the required proportion. These nutrients include
i) Proteins ii) Carbohydrates iii) Fats iv) Minerals v) Vitamins.
During sports training, the energy requirement of the players will be high as such the diet should be accordingly planned otherwise the players will not have the stamina to withstand the training and the player will show the signs of fatigue which may result in internal and external injuries to the players.
IMPORTANCE OF NUTRITION AND DIETICS FOR SPORTS MAN
Nutrition is important aspect for all, especially for sports men. They need balanced food to maintain their stamina. Good food habit provides them energy to perform their activities in a better way.
Sports man should organize his diet. He should take palatable, acceptable, good quality food to maintain his health.
RIGHT SPORTS DIET FOR RIGHT SPORTS MEN
The energy requirement of an athlete depends on the following factors. The right sports diet should have adequate provision for the following.
1. Quantity : Calories according to sports.
2. Quality : Carbohydrates, proteins, fats, vitamins, minerals
and fluids
3. Variety : Different types of food
4. Palatability : Proper cooking
5. Acceptability : To suit different customs, habits and tastes.
Approximate percentage of calories which may be derived from different components of nutrients.
Carbohydrates Protein Fat
1) Light sports 60% 15% 25%
2)Moderate sports 60% 14% 26%
3)Heavy sports 60% 13% 27%
4) Endurance sports 60% 12% 28%
IMPORTANT FACTORS FOR PLANNING A DIET SCHEDULE
The energy requirement of the players is dependent on body size and
composition, age, physical activity, climate and environment.
1.Age :- The energy requirement of adolescent and adults are greater
than that of children and old people. Most of the active
sportsmen belong to growing age group of adolescents and
adults.
2.Sex :- All other factors remaining constant. The energy
requirement of women is relatively less than that of men.
3. Body weight :- Energy requirement is directly proportional to the
body weight . It increases or decreases according to the type of
activity and muscles involved during exercise period.
4. Climate and Environment :- In hot and humid environment, energy
requirement is less. Higher the altitude , colder the climate and
greater will be the energy requirement. Athletes, who undertake
regular motivated physical exercises, develop the capacity to lose
heat efficiently.
5. Physical activities :- The energy requirement of an athlete depends
on the intensity, duration and types of his activities. Based on these, it
could be grouped under four categories.
Group I :- Light sports, Sedentary sports or skill
Games
EX :- Chess and carom
Energy requirement :- The energy requirement of athletes doing
these sports would be 50 calories/kg body
weight/ day.
Group II :- Moderate sports. These sports involve
skill, moderate strength and moderate
endurance.
EX :- Badminton, Cricket, Table Tennis
Energy requirement :- 60 calories /kg body weight/day
Group III :- Heavy sports. They involve skill,
maximum strength and high endurance.
EX :- Boxing, Football, Hockey, Squash.
Energy requirement :- 70 calories /kg body weight/day
Group IV :- Endurance sports. They involve skill,
moderate strength and extreme
endurance.
Ex :- Marathon, cross country running, channel
Swimming and rowing.
Energy requirement :- 90 calories /kg body weight/day
It is recommended by the Nutrition Advisory Committee of I.C.M.R that the calorie in-take of an Indian should be as given in the following table.
Activity Men 55 Kg Women 45 Kg
Sedentary work 2400 calories 1900 calories
Moderate work 2800 calories 2200 calories
Heavy work / Players 3900 calories 3000 calories
The following foodstuff consumed per day provides 5000 kilo calories to
an athlete
CEREALS - 600 gm
BUTTER - 15 gm
JAM - 15 gm
EGGS - 02 Nos.
PULSES - 60 gm
SUGAR/GLUCOSE - 150 gm
MILK - 500 gm
OIL - 200 gm
MUTTON - 200 gm
CHICKEN/FISH - 150 – 300 gm
GREEN LEAFY VEGETABLES - 125 gm
FRESH VEGETABLES - 100 gm
ROOTS AND TUBERS - 150 gm
FRUITS - 150 gm
TEA/ COFFEE - 80/20 gm
SALT - 40 gm
CONDIMENTS - 15 gm
It is better to table a diet chart during the training period as well as the time of Match/ competitions for various sport activities in consultation with a proper dietician.
Proper diet not only helps to improve the performance of the players but also considerably reduces the internal and external injuries.
“HEALTH IS WEALTH ” This saying will suit even more to the sportsmen. The wealth of the sportsmen is their performance. So health plays major role for their stamina and for better performance. Sportsman needs good quality food, fitness and courage.
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