Some possible Revision Notes for the chapter "Sports and Nutrition" in Class 12 Physical Education are:
1- Nutrition plays a crucial role in sports performance, as it provides the ene
rgy and nutrients needed for physical activity, as well as for growth, repair, and maintenance of body tissues. A well-balanced and varied diet is thus essential for athletes of all ages, genders, and sports.
rgy and nutrients needed for physical activity, as well as for growth, repair, and maintenance of body tissues. A well-balanced and varied diet is thus essential for athletes of all ages, genders, and sports.
2- The three main macronutrients are carbohydrates, proteins, and fats, which provide energy, structure, and regulation functions in the body. Carbohydrates are the main source of fuel for high-intensity and endurance activities, while proteins are important for muscle growth and repair, and fats are necessary for insulation and cell membranes. Athletes should aim to have a diet that contains about 50-65% of carbohydrates, 10-15% of proteins, and 20-30% of fats, depending on their goals, body composition, and sport requirements.
3- The micronutrients are vitamins and minerals, which are needed in smaller amounts but are still essential for many metabolic processes and functions in the body. They also play a role in preventing and treating various health conditions, such as anemia, bone disorders, and infections. Athletes should pay attention to the intake of vitamins and minerals that are particularly relevant to their sport, such as iron for endurance athletes, calcium for bone health, and antioxidants for recovery and immune support.
4- Hydration is another key aspect of sports nutrition, as water and electrolytes are needed to regulate body temperature, transport nutrients, and remove waste products. Athletes should aim to drink enough fluids before, during, and after exercise, depending on their sweat rate, the duration and intensity of the activity, and the environment. Sports drinks, isotonic beverages, and other supplements may be useful for some athletes, but they should not replace the intake of water and food.
5- The timing and composition of meals and snacks can also influence sports performance, as they can affect glycogen stores, muscle protein synthesis, and mental focus. Athletes should aim to have a pre-exercise meal that is high in carbohydrates, moderate in proteins, and low in fats, about 3-4 hours before the activity, and a snack that is easily digestible and high in carbohydrates, about 30-60 minutes before the activity. During the activity, athletes may need to consume carbohydrates and fluids to maintain energy levels and hydration, depending on the duration and intensity of the activity. After the activity, athletes should have a recovery meal or snack that is high in carbohydrates, moderate in proteins, and low in fats, within 30-60 minutes after the activity, to replenish glycogen stores and promote muscle recovery and growth.
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