INDIAN INSTITUTE OF TECHNOLOGY

KANPUR
PHYSICAL EDUCATION SECTION

ONLINE PE-101AA CLASS

ON

NUTRITION- Part 3
By

Anjani Dubey

Physical Education Online course (PE-101AA), IIT Kanpur

Fats
➢ Composed of fatty acids
1 gram = 9 calories
10-30% of total daily calories

➢ Fats help the body to use some vitamins and keep the skin
healthy, they are the main way of body stored energy.
➢ Classified based on their molecular structure as
▪ Monounsaturated,
▪ Polyunsaturated,
▪ Saturated, and
▪ Trans
➢ Stores
▪ Circulating form: Blood fatty acids
▪ Stored form:
Muscles (Triglycerides) and
Adipose tissues (Triglycerides)

Physical Education Online course (PE-101AA), IIT Kanpur

➢ Functions
▪ Provides energy .
▪ Keep the body warm.
▪ Protect internal organs.
▪ Helps body absorb vitamins A, D, E, and K through
bloodstream.
▪ Supports Optimal Health.
▪ Boosts Brain Function

Physical Education Online course (PE-101AA), IIT Kanpur

Importance of Fat for the Athletes

➢ Calorie density makes fat one of the largest energy reserves.

➢ Provides energy during the activity for longer duration.
➢ Fat stores last much longer than our glycogen stores
➢ Good source of energy for the Aerobics activities.
such as rowing, swimming, gymnastics, figure skating,
judo, boxing, baseball, basketball, or soccer, to have energy
generated aerobically

Physical Education Online course (PE-101AA), IIT Kanpur

 ➢ Fat Sources

Physical Education Online course (PE-101AA), IIT Kanpur

Vitamins
➢ A vitamin is an organic molecule and essential
micronutrient required in small quantities for the proper
metabolism, normal cell function, growth, and development.
➢ 13 essential vitamins
▪ Vitamin A
▪ Vitamin D
▪ Vitamin E
▪ Vitamin K
▪ Vitamin C
▪ Vitamin B1 (thiamine)
▪ Vitamin B2 (riboflavin)
▪ Vitamin B3 (niacin)
▪ Vitamin B5 (Pantothenic acid)
▪ Vitamin B7 (Biotin)
▪ Vitamin B6
▪ Vitamin B12 (cyanocobalamin)
▪ Vitamin B9 (Folate/folic acid)

Physical Education Online course (PE-101AA), IIT Kanpur

 ➢ Grouped into two categories

➢ Some “vitamin-like factors” are also needed by the body such

as: Choline , Carnitine

Physical Education Online course (PE-101AA), IIT Kanpur

➢ Function

Physical Education Online course (PE-101AA), IIT Kanpur

 Minerals
➢ Inorganic chemical elements present throughout the body
in varying amounts. There are two kinds of minerals:

Physical Education Online course (PE-101AA), IIT Kanpur

➢ Electrolyte
▪ Specifically refer to minerals dissolved in the body’s fluids, creating
electrically charged ions. An electrolyte is one of the substances in the
blood that helps to regulate the proper balance of body fluids. Important
Electrolytes in nutrition are Sodium, Potassium, Calcium, Magnesium,
and Phosphate.

➢ Functions
▪ Work as co-factors of enzymes for metabolism.
▪ Help in the formation of body tissues, such as bones, teeth and nails,
blood, nerves and muscles.
▪ Important for physical and mental development and help to protect the
body against infections.

Physical Education Online course (PE-101), IIT Kanpur

 Key Macro Function Sources
Mineral

Calcium Mineralization of bones and teeth; Milk and milk products; canned fish with
bones (salmon, sardines); fortified tofu and
regulator of many of the body’s fortified soy milk; greens (broccoli, mustard
biochemical processes; involved in greens); legumes
blood clotting, muscle contraction
and relaxation, nerve function,
blood pressure and immune
defenses.
Electrolytes

Sodium Needed for proper fluid balance, nerve Table salt, soy sauce; large amounts in
transmission, and muscle contraction processed foods; small amounts in milk,
meats, breads, and vegetables

Chloride Needed for proper fluid balance, stomach acid Table salt, soy sauce; large amounts in
processed foods; small amounts in milk,
meats, breads, and vegetables

Magnesiu Found in bones; needed for making protein, Nuts and seeds; legumes; leafy, green
muscle contraction, nerve transmission, vegetables; seafood; chocolate;
m immune system health artichokes; "hard" drinking water

Potassium Needed for proper fluid balance, nerve Bananas, tomatoes, potatoes and sweet
transmission, and muscle contraction potatoes with skins,Meats, milk, fresh fruits
and vegetables, whole grains, legumes
Continue…

Physical Education Online course (PE-101AA), IIT Kanpur

Water
➢ Men= 3.4L/day
Women = 2.8L/day

➢ Up to 60% of the human adult body is water. .

Water not only quench our thirst but also plays vital
role in the functioning of our body

Physical Education Online course (PE-101AA), IIT Kanpur

➢ Functions
▪ It helps create saliva
▪ It regulates our body temperature
▪ It protects your tissues, spinal cord, and joints
▪ Excretion of waste
▪ It helps maximize physical performance
▪ Prevent constipation
▪ Aids in digestion
▪ It helps with nutrient absorption
▪ Helps to lose weight
▪ Improves blood oxygen circulation
▪ Fight off illness
▪ Boost energy
▪ Aids in cognitive function

Physical Education Online course (PE-101AA), IIT Kanpur

References
➢ http://www.mydailyintake.net/daily-intake-levels
➢ https://medlineplus.gov/ency
➢ https://en.wikipedia.org/wiki/Table_of_food_nutrients
➢ https://www.livescience.com
➢ https://www.healthline.com/nutrition/carbohydrate-functions#section1
➢ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-
eating
➢ https://discovergoodnutrition.com/
➢ https://www.livescience.com/53044-protein.html
➢ https://www.verywellfit.com/sports-nutrition-protein-needs-for-athletes-
3120669
➢ https://www.hammernutrition.com/knowledge/essential-
knowledge/protein-why-its-important-endurance-athletes
➢ https://www.healthline.com/nutrition/functions-of-protein#section8
➢ https://mend.me/all-about-protein/
➢ https://examine.com/nutrition/how-much-protein-do-you-
need/#summary1
➢ https://www.towsonsportsmedicine.com

Physical Education Online course (PE-101AA), IIT Kanpur

 THANK
YOU

Physical Education Online course (PE-101AA), IIT Kanpur