SPORTS AND PERFORMANCE
NUTRITION
Submitted By: Himani Dewari
BSC. (H) Mathematics
Student ID: 22422055
Submitted To: Dr. Anup Singh Negi
REGISTRATION MAIL
COURSE DETAILS
Course name: Sports and Performance Nutrition
Course Instructor: Prof. Geetha Ghaliyavar
Course Duration: 8 Weeks
Started On: 19th February 2024
Online Platform: Swayam
Affiliated From: NPTEL
WEEKLY CONTENTS
WEEK 1: Fundamentals of sports nutrition- Energy,
Carbohydrates
WEEK 2: Protein, Fats, Hydration
WEEK 3: Minerals, Vitamins, Antioxidants
WEEK 4: Energy system, Nutrient periodization
WEEK 5: High-performance nutrition
WEEK 6: Nutrition properties to optimize recovery
and rehabilitation
WEEK 7: Nutrition considerations for special groups
WEEK 8: High performance in Indian scenario
COURSE OBJECTIVE
To help participants understand the basics of nutrition for
improving sports and exercise capacity.
To gain scientific considerations for manipulating macros -
carbohydrates, proteins, fats to peak performance.
To learn about the role of micronutrients to prevent illness and to
enhance immunity to support athletic abilities.
To learn about the regulation of fluids and electrolytes to suit the
type of training, and competition.
To understand evidence-based food choices for recovery from
exercise and to prevent injuries in athletes.
To understand safe and scientific supplement protocol.
To apply concepts for Indian athletes and cuisine, understanding
food safety and hygiene.
Introduction to sports and performance nutrition
Sports nutrition the least to say is definitely a intricate play of several
subjects from the simple aspects of human nutrition, nutrition
dietetics, clinical nutrition, nutritional biochemistry.
Thinking about sports nutrition can not only
improve your athletic performance but it can
also enhance recovery, it can also
prevent injury which is really the
most important focus point.
Introduction to Energy Availability
What is energy? Energy is itself the source of life.
Energy or calories are interchangeably used. It is nothing but the currency
of the cell, the way the body uses these calories for our basic existence.
Relative energy deficiency in sport has several repercussions and can
negatively impact an individual's health status.
Fundamentals of carbohydrates
What are carbohydrates? What is their function in athletic performance?
Carbohydrates give you a lot of energy for exercise.
Importance of proteins in performance
Proteins are needed just to make up the cell, for children to grow, for any
wound that needs to heal and those cells and muscle tissues need to
repair. Proteins have a major role in maintaining and repairing the muscle
tissue.
Importance of fats in performance
Other than carbohydrates and protein, fat is the last macronutrient.
Several food options like the oily fish to the avocado, which is about
50% of fat can be a hidden source of this macronutrient.
Water soluble and fat soluble vitamins
Minerals- calcium, magnesium, zinc
and selenium
Energy systems
ATP is the energy currency for every cell. Food fuels exercise and
without energy an athlete cannot perform exercise.
Competition nutrition
The player also needs to be strong with high muscle strength and athlete
also needs to have the stamina needed to sustain endurance activity while
the player also needs to ensure optimal recovery to prevent injuries.
For these days of lesser training demand the calorie or the carbohydrate
also can be lowered to suit their needs so the athlete can avoid an
unnecessary weight gain and it goes without saying that athletes must
adapt to tried and tested strategies on a tournament day.
Three Principles
The three principles are: Fuelling - providing the body with food to
enhance stamina, strength and clarity. Hydration - preventing
dehydration and fatigue, whilst optimizing muscle performance.
Recovery - to aid in recovery after exercise.
Food intolerance in athletes
Sports nutrition in Indian context
The accelerated growth of the Indian sports nutrition market in the last
few years has been spurred primarily by the huge growth in India’s
sports industry.
The Indian protein space at present
witnesses a multitude of foreign
brands that had little to no research
or understanding of the Indian
consumer and their needs.
The biggest myth that was busted by
the entry of Indian brands was the
thought that protein supplements are
needed only by bodybuilders.
