NUTRITION EXERCISE, and SPORTS

- Participation in physical activity is essential for physical and mental health of people. At
the most basic level, nutrition is important for active people because it provides a source
of energy required to perform the activity. The food we eat impacts our strength, training,
performance and recovery. Not only is the type of food important for sports nutrition but
the times we eat throughout the day also has an impact on our performance levels and our
bodies ability to recover after exercising.

Nutrition
Nutrition is a critical part of health and development. Better nutrition is related to
improved infant, child and maternal health, stronger immune systems, safer pregnancy and
childbirth, lower risk of non-communicable diseases (such as diabetes and cardiovascular
disease), and longevity. (WHO)
Nutrition can help enhance athletic performance. An active lifestyle and exercise
routine, along with eating well, is the best way to stay healthy.
Eating a good diet can help provide the energy you need to finish a race, or just enjoy a
casual sport or activity. You are more likely to be tired and perform poorly during sports when
you do not get enough:
• Calories
• Carbohydrates
• Fluids
• Iron, vitamins, and other minerals
• Protein

CARBOHYDRATES
Carbohydrates are needed to provide energy during exercise. Carbohydrates are stored mostly in
the muscles and liver.
● Complex carbohydrates are found in foods such as pasta, bagels, whole grain breads, and
rice. They provide energy, fiber, vitamins, and minerals. These foods are low in fat.
● Simple sugars, such as soft drinks, jams and jellies, and candy provide a lot of calories,
but they do not provide vitamins, minerals, and other nutrients.
● What matters most is the total amount of carbohydrates you eat each day. A little more
than half of your calories should come from carbohydrates.

You need to eat carbohydrates before you exercise if you will be exercising for more than 1 hour.

You also need carbohydrates during exercise if you will be doing more than an hour of intense
aerobic exercise. You can satisfy this need by having:
● Five to 10 ounces (150 to 300 milliliters) of a sports drink every 15 to 20 minutes
● Two to three handfuls of pretzels
● One-half to two-thirds cup (40 to 55 grams) of low-fat granola
After exercise, you need to eat carbohydrates to rebuild the stores of energy in your muscles if
you are working out heavily.
● People who exercise or train for more than 90 minutes should eat or drink more
carbohydrates, possibly with protein, 2 hours later. Try a sports bar, trail mix with nuts,
or yogurt and granola
● For workouts lasting less than 60 minute, water is most often all that is needed.

PROTEIN
Protein is important for muscle growth and to repair body tissues. Protein can also be used by the
body for energy, but only after carbohydrate stores have been used up.
But it is also a myth that a high-protein diet will promote muscle growth.
● Only strength training and exercise will change muscle.
● Athletes, even body builders, need only a little bit of extra protein to support muscle
growth. Athletes can easily meet this increased need by eating more total calories (eating
more food).

WATER AND OTHER FLUIDS

Water is the most important, yet overlooked, nutrient for athletes. Water and fluids are essential
to keep the body hydrated and at the right temperature. Your body can lose several liters of
sweat in an hour of vigorous exercise.
Clear urine is a good sign that you have fully rehydrated. Some ideas for keeping enough fluids
in the body include:

● Make sure you drink plenty of fluids with every meal, whether or not you will be
exercising.
● Drink about 16 ounces (2 cups) or 480 milliliters of water 2 hours before a workout. It is
important to start exercising with enough water in your body.
● Continue to sip water during and after you exercise, about 1/2 to 1 cup (120 to 240
milliliters) of fluid every 15 to 20 minutes. Water is best for the first hour. Switching to
an energy drink after the first hour will help you get enough electrolytes.
● Drink even when you no longer feel thirsty.
● Pouring water over your head might feel good, but it will not get fluids into your body.

Exercise
Exercise is the activity requiring physical effort, carried out to sustain or improve health
and fitness. Exercise helps people lose weight and lower the risk of some diseases. Exercising
regularly lowers a person's risk of developing some diseases, including obesity, type 2 diabetes,
and high blood pressure. Exercise also can help keep your body at a healthy weight. Exercise
can help a person age well.
Common exercises that you can do at home:

Skipping
 - Studies show that practicing skipping for 45 minutes can burn as many as 450
calories. It works on the muscles of your shoulders, calves, glutes, and quads. - Stand
with your feet shoulder-width apart and hold the jump rope’s handles firmly. Swing
the rope atop your head and jump quickly as the rope nears the front of your feet. It
might need a little practice to get going at a faster rate, which comes with regular
practice.
Stair training
- This aerobic exercise primarily targets your calves, hamstrings, glutes, and quads.
Apart from toning your lower body, it boosts the stamina of your cardiovascular
system.
- Walk up and down the stairs for 15–20 minutes at a steady pace. Gradually increase
the time to 30 minutes and your speed to a faster rate.

Lunges
- Challenging your balance is an essential part of a well-rounded exercise routine. Lunges
do just that, promoting functional movement, while also increasing strength in your
legs and glutes.

Pushups
- are one of the most basic, yet effective, body weight moves you can perform because of
the number of muscles that are recruited to perform them.

Squat
- Squats increase lower body and core strength, as well as flexibility in your lower back
and hips. Because they engage some of the largest muscles in the body, they also pack
a major punch in terms of calories burned.

Sports
Sports are an integral part of human life and there is great importance of sports in
all spheres of life. Furthermore, Sports help build the character and personality of a person.
It certainly is an excellent tool to keep the body physically fit.
Playing sports teaches lessons of life, such as teamwork, accountability, self-confidence,
responsibility, and self-discipline. Sports in school help prepare students to face the challenges
of life. They enhance the physical and mental abilities of students and help them achieve the
goals of their life.
Common sports that you can do:

1. Swimming
- Swimming is an individual or team racing sport that requires the use of one's entire
body to move through water. The sport takes place in pools or open water. -
According to Fitter Faster America’s #1 swim camp, the ideal pre-workout fueling
includes both a full meal 3-4 hours before practice and a snack or “top-off” about 45-
 60 minutes before.
An ideal pre-workout meal includes:
1. Mostly starchy carbs (bread, rice, pasta, potatoes)
2. Carb rich fruits and veggies of all colors (avoid salad and raw vegetables)
3. Small serving of lean protein – chicken, turkey, eggs, beans, low fat dairy
4. Fluids (water or sports drink with minimal caffeine)
5. Salty foods (pretzels, trail mix, etc)
- Recovery begins the minute swimmers start working out. During practice they are
constantly burning fuel. In order to be at their best through a two hour long
workout and especially when doing doubles, they need to be fueling during
practice.
- An ideal meal during workout includes:
1. 30-60 grams of carbohydrate is recommended per hour for those exercising
60 minutes or more
2. Small amounts of protein (5-10 grams) per hour during exercise along with
the carbohydrate have also been shown to have positive effects on muscle
recovery
3. Drink 6-8 ounces of fluids every 15-20 minutes as tolerated

MICHAEL PHELPS' 12,000 CALORIE DIET

Michael Phelps’ diet in the 2008 Beijing Olympics has become legendary. During his run of 8
gold medals in 8 races he consumed a mind blowing 12,000 calories per day and that is 4,000
calories per meal and 5 times the recommended daily calorie intake for a man. Michael Phelps'
Breakfast:
1. Three fried-egg sandwiches with cheese, lettuce, tomatoes, fried onions and mayonnaise.
2. Two cups of coffee.
3. One five-egg omelette.
4. One bowl of porridge.
5. Three slices of sugar coated French toast.
6. Three chocolate-chip pancakes.
Lunch:
1. Half a kg of pasta.
2. Two large ham and cheese sandwiches with mayonnaise on white bread
3. Energy drinks that supplied him with another 1,000 calories.
Dinner:
1. Half a kg of pasta
2. An entire pizza
3. More energy drinks.

2. Volleyball
- Volleyball is a team sport in which two teams of six players are separated by a net. Each
 team tries to score points by grounding a ball on the other team's court under organized
rules.
- According to Sports Dietician, a daily intake for a player should be based around nutrient
rich carbohydrates, (grainy breads, brown rice, quinoa, wholemeal pasta); lean protein
sources, (lean red meat, poultry, seafood, eggs, dairy and lentils) and healthy fat sources,
(avocado, olive oil, nuts and fish); as well as fruit and plenty vegetables.
- When eating before competition, a meal or snack should be consumed in the 2-4 hours
prior to the start of a match.
Some ideas of carbohydrate-rich meals to eat before a match include (depending on the
time of day and individual tolerances and likes) include:
1. Porridge with milk, maple syrup and a banana
2. Tub of yoghurt with fruit salad
3. Sandwich with meat/chicken/cheese or nut butter
4. Creamed rice and a piece of fruit
5. Vegemite and cheese sandwich or wrap
6. Toast or English muffin with avocado
7. Pasta with tomato based sauce
8. Sushi or rice paper rolls (avoiding fried fillings)
- During competition, eating and drinking is advisable.
Some suggestions for portable, convenient snacks to eat between matches
include: 1. Fresh fruit
2. Muesli or nut bars
3. Trail mix with dried fruit/nuts/seeds
4. Sandwich or roll with honey/jam/banana
5. Milk or juice tetra packs
6. Tub of yogurt/custard
7. Crackers or rice crackers with peanut butter or jam
8. Sports bars (with carbohydrates, not just protein)
9. Homemade baked goods e.g. banana bread, muesli slice, apple scroll, fruit scone -
As in any sport, recovery is vital and is accelerated by consuming a meal or snack containing
carbohydrate to replace muscle glycogen stores; protein for muscle repair and fluid to replace
sweat losses soon after finishing.
Some recovery snack ideas include:
1. Sports Bars (combination of protein + carbs)
2. Chocolate/flavored milk
3. Grainy sandwich with meat, fish or cheese
4. Yogurt with fruit and added nuts
5. Milkshake, Fruit Smoothie or Sustagen Sport
To complete recovery, some suitable meals include:
1. Homemade pizzas with ham, cheese + veggies
2. Chicken and vegetable risotto
 3. Grilled salmon with baked potatoes and veggies

3. Basketball

- Basketball is an enjoyable sport that suits many skill levels and ages, owing to its
worldwide popularity. A standard basketball team has five players per side. You can also
play two-on-two or three-on-three games, or even on your own. With indoor courts, you
can play basketball year-round. The main objective of the game is to score points by
shooting the ball through the hoop. You use defensive strategies to prevent the other
team from scoring.

Benefits in performing the basketball:

Strengthens muscular endurance

- Playing basketball requires agility, strength, and stamina. You must quickly move and
change directions using high-intensity, short-duration muscle contractions.

Builds healthy bones

- Playing a team sport, such as basketball, can provide unique physical and mental health
benefits.

Improves balance and coordination

- Playing basketball requires you to develop hand-eye and foot coordination as you
maintain your balance throughout the movements. As you play, you need to move
your body quickly as you jump, pivot, or change direction.

Develops fundamental movement skills

- Playing basketball helps to improve motor coordination, flexibility, and endurance. It also
encourages speed, agility, and strength. These skills are shown to have a positive effect
on promoting a healthy body weight and encouraging more physical activity, which can
enhance cardiorespiratory fitness and self-esteem.
Lowers stress

- Engaging in physical activity releases endorphins, which are the feel-good, or happiness,
hormones. Endorphins may boost your mood, promote relaxation, and reduce pain.
They can also alleviate depression, boost self-esteem, and enhance your work
performance.

Develops communication skills

- As you interact with your teammates, you may learn new ways to communicate verbally
and nonverbally. You’ll have the chance to talk to your teammates and listen to what
they have to say.

Nutrients for Bone Health

Calcium – is the most recognized nutrient associated with bone health

Also essential for bone health:

● Vitamins D and K
● Phosphorus
● Magnesium
● Fluoride

Calcium

Functions of Calcium

● · Provides structure for bones and teeth

● · Assists with acid-base balance
● · Assists in transmission of nerve impulses
● · Assists in muscle contraction
● · Maintains healthy blood pressure
● · Initiates blood clotting
● · Regulates hormones and enzymes

Calcium Intake

- Adequate Intake (AI) varies with age and gender: 1000mg to 1300 mg/day

- Upper limit (UL): 2500mg

- Bioavailability: Body’s ability to absorb and utilize calcium depends on:

 o Individual’s age and calcium need

o Dietary calcium and Vitamin D

o Binding factors (phytate, oxalates) in food

Source of Calcium

Excellent sources include milk products

- Skim milk, low-fat cheese, nonfat yogurt

Other good sources include:

- Green leafy vegetables (kale, collard greens, broccoli, and cabbage are low in oxalates)

- Fortified foods (orange juice, soy milk)

- Fish with edible bones (sardines, salmon)

Vitamin D (Fat-soluble vitamin)

- Excess is stored in liver, adipose tissue

- Can be synthesized by the body from exposure to UV rays from the sun

- Considered a hormone: synthesized in one location and regulates activities in other parts
of the body

Functions of Vitamin D

- Regulates blood calcium levels (regulates calcium and phosphorus absorption from the
small intestine)

- Stimulates osteoclasts when calcium is needed elsewhere in the body

- Required for bone calcification

- May decrease cancer growth

- Involved in cell differentiation

Vitamin D Intake

- RDA: 600 IU for men/women ages 19 to 70; 800 IU for adults over age 70
 - UL: 4,000 IU for everyone over 9 years of age

- Controversy: Recent evidence suggests that the current RDA is not sufficient to
maintain optimal bone health and reduce the risks for diseases such as cancer

Sources of Vitamin D

- Ergocalciferol (D2): plants, supplements

- Cholecalciferol (D3): animal foods, sun

o Most foods naturally contain little vitamin D

o Mostly obtained from fortified foods (e.g., milk)

o High amounts: cod liver oil, fatty fish (salmon, mackerel, and sardines)

o Vegetarians not consuming milk products receive vitamin D from the sun,
fortified soy or cereal products, or supplements

Vitamin K (Fat-soluble vitamin stored in the liver)

- Phylloquinone: plant form (dietary) of vitamin K

- Menaquinone: animal form of vitamin K produced by bacteria in the large intestine

- Vitamin K functions as coenzyme:

o Blood coagulation

o Bone metabolism

- Osteocalcin: secreted by osteoblasts (bone remodeling)

- Matrix Gla protein: in protein matrix of bone, cartilage, blood vessel walls, soft tissues.
May prevent calcification of arteries, reducing risk of CVD

Vitamin K Intake

AI values are 120 μg/day for men and 90 µg/day for women

Sources of vitamin K

Synthesized by bacteria in the large intestine

Green leafy vegetables (kale, spinach, collard greens, lettuce)

Phosphorus

- Phosphorus is the major intracellular negatively charged electrolyte

- An essential component of all cells, found in both plants and animals

Functions of phosphorus

- Critical in bone formation

- Required for proper fluid balance

- Component of ATP, DNA, membranes

Sources of Phosphorus

- High in protein-containing foods such as milk, meats, eggs, legumes

- In processed foods as a food additive: smoothness, binding, and moisture retention

- In soft drinks as phosphoric acid

- High phosphorus diet linked with premature mortality in healthy adults

Magnesium

- Kidneys regulate blood magnesium levels

Functions of magnesium

- Mineral found in bone structure

- Cofactor for over 300 enzyme systems

- Required for ATP, DNA, and proteins

- Supports vitamin D metabolism, muscle contraction, and blood clotting

Magnesium Intake

- RDA varies based on age and gender

- UL (pharmacological): 350 mg/day

Sources of magnesium

- Green leafy vegetables, whole grains, seeds, nuts, seafood, beans, some dairy products
 - Dietary protein enhances absorption and retention

Fluoride

- Trace mineral, stored in teeth and bones

- Combines with calcium and phosphorus to form fluorohydroxyapatite to form teeth

Functions of fluoride

- Develop and maintain teeth and bones

- Combines with calcium and phosphorus to protect teeth from bacteria

- Stimulates bone growth

Fluoride intake

- AI varies by gender and increases with age, ranging from 1 to 4 mg/day

Sources of fluoride

- Fluoridated dental products

- Fluoridated water (not in bottled water)

10 Natural ways to build healthy Bones

1. Eat lots of vegetables

2. Perform Strength Training and Weight-Bearing Exercises

3. Consume Enough Protein

4. Eat High-Calcium Foods Throughout the Day

5. Get Plenty of Vitamin D and Vitamin K

6. Avoid Very Low-Calorie Diets

7. Consider Taking a Collagen Supplement

8. Maintain a Stable, Healthy Weight

9. Include Foods High in Magnesium and Zinc

10. Consume Foods High in Omega-3 Fats

NUTRITION FOR ORAL AND DENTAL HEALTH

How does nutrition play a role in oral health?

● The food we eat supplies the nutrients that the body, bones, teeth and gums need to renew
tissues and help fight infection and disease, including periodontal (gum) disease.
● The relationship that diet and nutrition have with oral health is bidirectional, as
compromised integrity of the oral cavity can also influence an individual’s functional
ability to eat.
● Some foods have higher levels of bacteria which can cause cavities in your mouth.
● If your diet lacks certain nutrients, it may be more difficult for tissues in your mouth to
resist infection.

MAINTENANCE OF HEALTHY PERIODONTAL TISSUE

● After birth, nutritional quality affects tissue synthesis as nutrients work to maintain and
repair periodontal tissues when essential.
● The deficiency or abundance of some vitamins or minerals may cause salivary gland
dysfunction, sulcular epithelium corrosion, pocket formation, hyperkeratinization of
mucosa, and osteoporosis of alveolar bones and other bones in the body.
● When the host is weak, bacteria attack periodontal tissues.
● Healthy oral tissue is the best protection against microbe invasion.
● Some nutrients influence the process of maintaining and repairing periodontal structures
more than others. During our lifetimes, optimal oral health depends on adequate
quantities of vitamins A, B- complex, C, D, and E; proteins; calcium, phosphorus and
magnesium; iron; zinc; copper and some lipids, such as omega- 3 fatty acids.

LIPIDS
● Lipids perform a key role in the general health and have slight implications for the
 control of oral health status.
● Fat provides a protective layer on teeth and prevents biofilm adherence. Some fatty acids
have antibacterial properties and low levels of omega-3 fatty acids correlate with risk for
periodontitis.

An insufficient supply of lipids can lead to:

● parotid swelling—hyposalivation,
● degeneration of glandular parenchyma,
● altered mucosal tropism.

PROTEIN
● Protein is responsible for repair and maintenance. Amino acids repair tissues and form
antibodies to help resist infection.
● Protein deficiencies can influence the synthesis of new tissue. Unacceptable amounts of
protein in diet increases vulnerability to infection, slows wound healing, and causes
deterioration of periodontal connective tissue.
● Excess protein can decrease calcium retention and influence bone health.

An insufficient supply of proteins can lead to the following:

● atrophy of the lingual papillae,

● alteration in dentinogenesis,
● alteration in cementogenesis,
● altered development of the maxilla,
● malocclusion,
● linear hypoplasia of the enamel.

VIT A
● Vitamin A in adequate amounts helps maintain immune function and the integrity of
sulcular epithelium, assists with bone remodeling, and keeps the salivary glands working
properly.
● Deficiencies throughout life can cause salivary gland atrophy, hyperkeratinization of
some oral structures, compromised periodontal tissue healing, or carotene coloration.
● Too much vitamin A can result in increased catabolism of collagen and bone.
VIT D

Vitamin D in constant amounts is important throughout life since calcified tissues remodel. The
danger of vitamin D deficiency increases with age, lack of exposure to sunlight, and poor eating
habits. Osteomalacia, osteopenia, osteoporosis, lamina dura and cementum loss, and an even
bigger risk of developing some cancers can be result of such deficiency. Vitamin D and calcium
levels have been linked to periodontal problems due to their role in bone homeostasis, including
attachment and bone and tooth loss.

VIT E

Vitamin E is a group of 10 lipid-soluble compounds that include tocopherols and tocotrienols.

Vitamin E functions as an antioxidant and protects red blood cells. Excess amounts of vitamin E
in the body can create a vitamin K deficiency, obstruction with anticoagulant drugs, and bleeding
problems.

VIT K

Vitamin K functions as a cofactor (enzyme partner) for synthesis of prothrombin. Prothrombin

is essential for blood clotting and is produced by some intestinal bacteria. Deficiencies are
caused by conditions that decrease fat absorption or by antimicrobial medications that alter
intestinal flora. Symptoms include delayed bleeding and clotting time.

VIT B COMPLEX

Vitamin B-complex is a group of coenzymes. These coenzymes work together to sustain healthy
oral tissues by forming new cells and preserving the immune system. The risk of a vitamin b-
complex deficiency increases with age, ingestion of certain medications (phenytoin and
methotrexate), eating disorder, addictions, and in vegans such deficiency can result in increased
oral tissue sensitivity, burning mouth syndrome, loss of taste, angular cheilosis, pernicious
anemia, gingivitis, and frequent oral lesions.

VIT C
Vitamin C assists with collagen and connective tissue formation; helps with blood vessel
integrity, phagocytosis, and wound healing; is a potent antioxidant; facilitates calcium and iron
absorption; and protects vitamins A and E. Low levels of vitamin C produce an increased
intracellular permeability of blood vessels and the sulcular epithelium, thus allowing microbial
penetration into deeper structures. Often the first symptom of vitamin C lacking in the diet is
exhibited as gingivitis. Enlarged, magenta, hemorrhagic gingiva along with a widened
periodontal ligament is the result. When inadequate vitamin C intake is combined with smoking,
the greatest negative effect on periodontal tissues is seen.

CALCIUM, MAGNESIUM, AND PHOSPHORUS

Calcium, magnesium, and phosphorus in too small amounts in the diet can impair absorption and
produce aggressive bone resorption, increased tooth mobility, premature tooth loss, and
increased risk of hemorrhage. Furthermore, reduced dietary intake of calcium results in more
severe periodontal disease and low dietary intake is a risk factor for periodontal disease. A
magnesium deficiency has been linked to fragility of alveolar bone and gingival hypertrophy
(DePaola et al., 1999). Hypercalcemia, too much magnesium, and excess phosphorus are
virtually unknown.

IRON
Iron deficiency can result in angular cheilosis, pallor, burning tongue, glossitis, and atrophy or
denudation of the filiform papillae, and candidiasis as a result of decreased immune function.
Excessive iron is rare, as most individuals regulate the absorption of iron well.

ZINC
● Zinc is an essential mineral needed for wound healing.
● Anyone who is malnourished runs the risk of low zinc levels.
● Zinc levels are naturally suppressed during infection.
● Zinc deficiencies rapidly impair immunity and diminish antibody activity
● Immune status is closely linked to zinc status.
● Patients needing more zinc in their diets may report the following changes: diminished
taste and odor sensitivity, altered taste, and reduced appetite. Studies have shown that
vegetarians often need 50% more zinc.
COPPER

● Copper is an essential mineral, involved in both collagen and elastin formation and

regeneration.

● A copper deficiency causes a substantial reduction in the tensile strength of collagen.

This produces bone lesions, deformed joints, bone fragility, and vascular lesions.

NUTRIENT FOOD SOURCES

● ZINC - meat, fish, poultry, eggs, nuts

● VIT E - vegetable oils, whole grains, fortified food, nuts
● VIT D - sunlight, fish, fortified food and drink
● VIT C - citrus fruits and juices, broccoli, strawberries, peppers
● VIT A - dairy, eggs, fortified food and drink
● PROTEIN - dairy, meat, fish, poultry, legumes, seeds, nuts
● PHOSPHORUS - dairy, red meats, beans, nuts
● VIT B - poultry, fish, red meats, dairy products
● IRON - eggs, seafood, red meats
● POTASSIUM - legumes, dark leafy green vegetables, squash,
● FOLIC ACID - green leafy vegetables, fortified food, legumes
● IODINE - shellfish, seaweed, garlic, sesame seeds,
● CALCIUM - dairy, fortified food, seafood