Sports Nutrition and Injury Prevention
Exam focus
Sports Nutrition and Injury Prevention tests a balanced diet for adolescent athletes, hydration, timing of meals, and practical steps that reduce injury risk. Questions often ask you to correct a myth or plan a pre-game meal.
Core content
- Macronutrients: carbohydrates for main fuel, proteins for repair and growth, fats for energy and hormones. Micronutrients include iron, calcium, and vitamin D.
- A balanced plate includes cereals, pulses, milk or curd, vegetables, fruit, and healthy fats; athletes need enough total energy, not just protein.
- Hydration: drink water before, during, and after activity; pale-yellow urine is a practical check. Avoid energy drinks and unsupervised supplements.
- Injury prevention: progressive training load, warm-up, technique, protective equipment, suitable footwear and surface, sleep, and rest days. Pain is not a sign to push through.
Worked example
A 50 kg adolescent athlete needs about 1.2–1.6 g protein per kg per day. Calculation: 50 × 1.2 = 60 g; 50 × 1.6 = 80 g. The reasoning is to multiply body mass by the range, then compare with food intake; dal, milk, eggs, and pulses can meet it. Protein powder is not automatically required.
Traps
- Believing more protein always means more muscle.
- Restricting water during training to prevent cramps.
- Treating supplements as safer than food.
- Ignoring sleep and load management in injury prevention.