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3) Diet Plan of a Sportsperson

A well-balanced diet plan is essential for an athlete to maintain peak performance and overall health. Athletes need foods rich in carbohydrates, proteins, and fats to provide the energy and nutrients needed for intense physical activity. Carbohydrates serve as the primary energy source, fueling muscles during exercise and competition, while proteins are essential for muscle repair and growth. Healthy fats in foods like avocados and nuts support cell function and provide sustained energy. In addition, vitamins and minerals in fruits and vegetables help boost immunity and improve recovery time. Hydration is equally important as proper hydration ensures optimal muscle performance and endurance. Ultimately, a carefully planned diet improves an athlete's performance and helps them recover faster, allowing them to train harder and compete at their best.

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•Activity 02

(03)•Diet Plan of a sportsperson

A sportsperson's diet plan is Crucial for optimal Performance and Recovery A well-balanced diet Provides the necessary energy and nutrients to sustain rigorous training and Competitive events Typically. It includes a mix of Carbohydrates for energy, proteins for muscle repair, and healthy fats for long-lasting fuel vitamins and minerals from fruit and regetables are essential for overall health and immune support

Hydration is equally fluids to compensate for Important, with athletes needing more the loss through Srirat Tailoring the diet to specific sports and individual needs Con enhance Performance, Prevent injuries. and speed up recovery By maintaining a proper diet. Sportpersons Can achieve their Peak Physical Condition and excel in their Chosen felds

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1. Sports and Physical Fitness

Maintaining physical fitness and participation in sports is essential to general health and wellbeing. Regular physical exercise, such as swimming, jogging, or team sports like basketball and soccer, can greatly strengthen muscles, increase flexibility, and improve cardiovascular health. Furthermore, sports are a great way to practice critical life qualities like perseverance, discipline, and teamwork. Given that exercise is proven to lower stress, elevate mood, and boost energy, its benefits for mental health are also significant. In the end, physical fitness and sports are an integral part of a balanced lifestyle because they not only promote a healthy lifestyle but also help with social growth and. personal development.

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3) Diet Plan of a Sportsperson

A sportsperson's diet plan is crucial for achieving optimal performance and recovery. To fuel their bodies for intense training and competition, athletes need a balanced diet rich in complex carbohydrates, lean protein, and healthy fats. Complex carbohydrates, such as whole grains and vegetables, provide sustained energy to power workouts. Lean protein, found in chicken, fish, and beans, helps build and repair muscle tissue, while healthy fats, from sources like nuts and avocados, support hormone production and cell function. By incorporating these essential nutrients, athletes can ensure their bodies have the tools they need to train hard, recover effectively, and perform at their best.

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3) Diet Plan of a Sportsperson

A well-structured diet plan is crucial for a sportsperson to optimize performance and recovery. To meet their energy demands, athletes need a balanced intake of carbohydrates, proteins, and fats. Carbohydrates serve as the primary energy source, fueling high-intensity workouts and competitions. Proteins are essential for muscle repair and growth, aiding in quicker recovery post-exercise. Healthy fats, found in foods like avocados and nuts, support long-lasting energy and hormone regulation. Additionally, vitamins and minerals from fruits and vegetables enhance immune function and reduce inflammation. Hydration is equally important; sufficient water intake prevents dehydration and maintains peak performance levels. By tailoring their diet to these needs, sportspeople can achieve and sustain optimal physical condition, contributing to their overall success.

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SS/2021/013

B.D.R.N.Balasuriya

1. Sports and physical fitness

Sports and physical fitness play a crucial role in maintaining overall health and well-being. Regular participation in sports activities helps improve cardiovascular health, strengthen muscles, and enhance flexibility, all of which contribute to a higher quality of life. Engaging in physical fitness routines also promotes mental health by reducing stress, anxiety, and depression through the release of endorphins. Additionally, sports foster social interaction and teamwork, which can build strong community ties and improve interpersonal skills. By making physical fitness a regular part of one's lifestyle, individuals can achieve a balanced and fulfilling life, ultimately leading to long-term health benefits. Therefore, the integration of sports and physical fitness into daily routines is essential for holistic health and well-being.

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3)Diet Plan of a Sports person

The planning of the diet is the most important thing for a sports person. Diet means daily plan of food usage. The normal person is able to have adequate nutrition for their daytoday activities, but the sports person does more physical activities and exercise than the normal person. Then the diet plan is more effective for sports Porson for keep maintain their fitness level as well. Nutritions like carbohydrates, protein, fat,

vitamins and minerals are required balance for sports person as needed. As an example, when some sport person is doing his sport like

weight lifting he needed more protein diet plan.like vice the diet plan is to be different in between two sport person. The diet plan of a sportsperson can be created by the amount of food, weight of food, grams of nutrition including in food and so on. When a sports person cannot eat fast food and inadequate or overeat like a normal person, they must create their own diet plan for stay healthy and increase their own sports skills.

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01) Sports & Physical fitness .

Sports and Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations, and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest along with a formal recovery plan.Regular participation in sports not only improves cardiovascular health and strengthens muscles but also enhances mental well-being by reducing stress and anxiety. Moreover, sports provide opportunities for social interaction, fostering friendships and a sense of community. Whether it's hitting the gym, going for a run, or joining a sports team, incorporating physical activity into daily routines is vital for achieving overall wellness and longevity. In conclusion, prioritizing sports and fitness is key to leading a fulfilling and balanced life.

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1)sports and physical fitness

Sports and physical fitness are essential components of a healthy lifestyle.Engaging in regular physical fitness can improve physical health mental health and overall well being.physical fitness is more than just a way to have fun.

Fitness is crucial as it helps us to work without facing difficulties and increase our resistance to disease causing germ.

Sports are very important for our life.Because playing sports keeps our body physical and mental healthy. It gives energy to our body and our mind remains happy.

Physical fitness means the condition of being physical health.especially eper nutrition it even being mental healthy.It is the reason, a state of general well being marked by physical health and mental stability.

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A well-structured diet plan is vital for an athlete to achieve peak performance. This diet is usually rich in carbohydrates, protein and healthy fats, and helps stimulate intense physical activity and muscle recovery. Carbohydrates provide the energy needed for endurance, while proteins are essential for muscle repair and growth. Healthy fats in foods like avocados and nuts support overall health and energy levels. Additionally, staying hydrated with enough water and electrolyte drinks is essential to maintain energy and prevent dehydration. Vitamins and minerals in fruits and vegetables strengthen the immune system and improve recovery. A carefully balanced diet not only optimizes performance, but also promotes long-term health and resistance to injury, ensuring the athlete remains at the top of their.

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2. University sub-culture

University sub-culture represents a unique and dynamic aspect of student life, characterized by diverse social groups, traditions, and shared experiences. Within this sub-culture, students often form tight-knit communities through clubs, sports teams, fraternities, and other social organizations, fostering a sense of belonging and identity. These groups provide support networks and opportunities for personal growth, allowing students to explore interests and develop skills outside the classroom. Traditions such as homecoming events, rivalry games, and themed parties further enhance the vibrancy of university life, creating lasting memories and a strong alumni network. Despite the pressures of academic life, university sub-culture offers a balanced environment where students can thrive both socially and intellectually. Ultimately, it enriches the university experience, preparing students for future professional and personal endeavors.

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M.J.M Yoosuf

SS/2021/036

03)Diet Plan of a Sportsperson

A well balanced diet plan is crucial for a sportsperson to
achieve peak performance. This plan typically includes a mix
of carbohydrates, proteins, and fats tailored to meet the
athlete's specific energy needs. Carbohydrates serve as the
primary energy source, essential for high-intensity workouts
and endurance activities. Proteins are vital for muscle repair
and recovery, helping athletes maintain and build lean
muscle mass. Healthy fats, while often overlooked, provide
long lasting energy and support overall cellular health.
Additionally, adequate hydration and micronutrients such as
vitamins and minerals play a significant role in maintaining
optimal bodily functions and preventing injuries. Thus, a
meticulously planned diet, customized to the sportsperson's
requirements, can significantly enhance their performance
and recovery

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A well-rounded diet plan for a sportsperson focuses on providing the necessary nutrients to support performance, recovery, and overall health. It typically includes a balance of macronutrients like carbohydrates, proteins, and fats, along with micronutrients from fruits and vegetables. Carbohydrates are essential for providing energy during training and competition, so including sources like whole grains, fruits, and starchy vegetables is important. Proteins aid in muscle repair and growth, so lean sources like poultry, fish, eggs, dairy, legumes, and plant-based protein sources are key components. Healthy fats from sources like nuts, seeds, avocados, and fatty fish provide sustained energy and support various bodily functions.

In addition to macronutrients, hydration is crucial for optimal performance and recovery. Drinking plenty of water throughout the day, especially before, during, and after exercise, helps maintain hydration levels. Electrolytes lost through sweat can be replenished with sports drinks or electrolyte-rich foods like bananas, coconut water, and leafy greens.

Timing meals and snacks around training sessions is important to fuel workouts and support recovery afterward. Eating a balanced meal or snack containing carbohydrates and protein within 1-2 hours before and after exercise can help optimize performance and recovery. Overall, a diet plan for a sportsperson should be individualized based on their specific sport, training regimen, body composition goals, and any dietary restrictions or preferences they may have.

Finally if you want some medical advice you can Consulting with your registered dietitian or sports nutritionist can help tailor a plan to meet these needs effectively.

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**SPORTS AND PHYSICAL FITNESS sports and physical fitness is paramount for overall well being .sports not only offer enjoyment and entertainment but also promote discipline ,team work and perseverance.participation in sport foster physical health by improving cardiovascular function ,muscle strength and flexibility ,reducing stress in mental health and depression through the release of endorphins.regular physical activity ,whether through sports or exercise routines ,helps in weight manerjmant ,reducing risk of chornic diseases like heart diseases ,diabetes and obesity .Additionally ,sports instill valuable life skill such as goal setting ,time managemant ,and leadership ,which are essential for personal and professional success by prioritzing sports and physical fitness ,individuals can lead healtheir ,happier lives,with increased energy levels and a greater sense of accomplishment . Therefore integrating sports and exercise into daily routines is crucial for achieving optimal physical and mental well being.

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(3) Diet plan for a sportsperson

Athletes' food plans are essential for obtaining peak performance and recuperation. It must include the proper ratio of macronutrients and offer enough calories to support training and competition. Energy comes from carbs, especially complex ones like those found in fruits and whole grains. Building and mending muscles need protein, which can be found in lean meats, fish, and legumes. Nuts and avocados, for example, are rich in healthy fats that help regulate hormones and provide you long-lasting energy. A diet high in vitamins and minerals is particularly essential for athletes, as these nutrients support general health and wellbeing.

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Sports and physical fitness play a crucial role in promoting overall well-being and health. Engaging in regular physical activity not only enhances cardiovascular health but also strengthens muscles, improves flexibility, and boosts mood. Whether it's participating in team sports like basketball or soccer, or individual activities such as running or swimming, there are endless options to suit different preferences and fitness levels. Additionally, sports foster teamwork, discipline, and perseverance, essential qualities that translate into various aspects of life. By incorporating physical fitness into daily routines, individuals can enjoy the benefits of a healthier lifestyle, both physically and mentally. Embracing sports and fitness activities can lead to a more fulfilling and balanced life, empowering individuals to achieve their full potential.

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3)Diet Plan of a Sportsperson

An athlete's diet plan plays an important role in their performance and overall health. Their unique dietary needs should be taken into account when creating it. Eating a balanced diet of carbohydrates, proteins and fats will help you get enough energy. Considering that they are the main source of energy for intense physical activity, carbohydrates are necessary. Protein helps build and repair muscle, while lipids help produce hormones and provide energy. To ensure they get all the vitamins and minerals they need, athletes should include a wide range of fruits, vegetables, whole grains and lean protein sources in their diet. Also important is hydration. Athletes need to drink enough water to perform at their best. Finally,an athlete's success and well being depends on a diet planed to their specific needs.

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(03) Diet Plan of a Sportsperson

For athletes to maintain optimal levels of health and performance, a balanced diet is crucial. A sports diet should include a variety of meals to ensure that the body is receiving enough of each vitamin. Carbohydrates are essential since they are the primary energy source required for strenuous training and competition. Lipids offer a steady energy supply, whereas proteins are necessary for the growth and repair of muscles. Iron, calcium, and vitamins D and C are among the vitamins and minerals that are necessary for bone health, immune system function, and overall wellness. Hydration is equally important since it may help avoid dehydration and sustain peak physical performance when consumed in the right amounts before to, during, and after exercise.

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SS/2021/033

University sub culture

I am a University student .My University is University of kelaniya. There will be five faculty. There are faculty of Medicine , Science , Technology , Art , Managment . There is a common culture in the University but separate faculty have a different culture common to the them.These subcultures are important for children who have lived with different cultures at different levels of society in different provinces to be shaped in the same culture in the university. These are some common types of university sub culture . Academic sub culture is no competition for education in the university. Everyone is used to doing academic activities together. Sports team and Athletic groups undergraduate who were stuck in education can engage in sports activities for mental as well as physical healing. Art and performance groups including theater clubs , music band, dance groups and visual art collectives . Each of these sub culture contribute unity , diversity of university life

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Sports & Physical Fitness

Sport is a specific action. Physical Fitness is a measuring factor in how good you’ll be in that particular sport. Sport is a double-edged sword regarding effects on health. Positive effects are achieved primarily through physical fitness, which is the main part of most sports. Sport and physical fitness in itself may not directly lead to benefits but, in combination with other factors, can promote healthy lifestyles. Engaging in sports and physical fitness activities instills discipline, determination, and resilience, essential qualities for success in various aspects of life. Finally, Embracing sports and physical fitness not only enhances physical well-being but also contributes to overall mental and emotional health, making it a cornerstone of a balanced and fulfilling life of a people in developing countries.

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1)Sports and physical fitness

Sports and physical fitness are essential for a healthy lifestyle.Participating in sports help people to stay active and improve their fitness.Regular physical activity is strengthen the heart ,muscles and bones then reducing the risk of many diseases.Sports teach valuable life skills such as teamwork , Discipline ,patience , decision making and leadership. In addition engaging physical fitness activities can develop mental health by reducing stress and improving mood. Children and adults alike can benefit from the social interactions and friendship formed through sports. In conclusion incorporating sports and physical fitness into daily routine is crucial for maintaining both physical and mental well-being.

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SS/2021/025

Diet plan of a sports person

A good diet plan is essential for a sports person to perform well. It should include plenty of carbohydrates for energy, such as whole grains, fruits, and vegetables. Proteins are important for muscle repair and growth, coming from sources like lean meats, beans, and nuts. Healthy fats, found in foods like avocados and olive oil, are needed for overall energy and body function. Staying hydrated by drinking enough water before, during, and after activities is crucial. Eating at the right times, such as having meals and snacks around training sessions, helps maintain energy levels and aids in recovery. Vitamins and minerals from a variety of foods also support overall health. A well-balanced diet tailored to the individual's needs can significantly enhance an athlete's performance and recovery.

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SS/2021/015

Sports and physical Fitness

Engaging in sports and physical fitness is crucial for maintaining a healthy lifestyle. Regular participation in physical activities such as running, swimming, or team sports can significantly improve cardiovascular health, strengthen muscles, and enhance overall endurance. Moreover, sports foster discipline, teamwork, and resilience, qualities that are beneficial both on and off the field. Consistent exercise also plays a vital role in mental health by reducing stress, anxiety, and depression through the release of endorphins, the body's natural mood lifters. Ultimately, integrating sports and physical fitness into daily routines promotes a balanced and fulfilling life, underscoring the importance of staying active for both physical and mental well-being.

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SS/2021/003

Sports and physical fitness

Sports and physical fitness are essential for maintaining a healthy lifestyle. Participating in sports helps improve cardiovascular health and strengthens muscles. Regular physical activity also boosts mental health by reducing stress and anxiety. Sports encourage discipline, teamwork, and perseverance, which are valuable life skills. Physical fitness enhances flexibility, balance, and coordination. It also helps control weight and prevents chronic diseases like diabetes and hypertension. Engaging in sports can be fun and a great way to make new friends. Overall, sports and physical fitness contribute to a better quality of life and well-being.

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3]Diet plan of a Sportsperson

A sportsperson's diet is carefully designed to support their training, speed up recuperation, and preserve good health. It usually consists of a ratio of healthy fats, proteins, and carbohydrates among other macronutrients. The main energy source that is required to maintain vigorous physical activity is carbohydrates, which are often found in whole grains, fruits, and vegetables. Lean meats, chicken, fish, eggs, and plant-based foods like beans and lentils are good sources of proteins that help with muscle building and repair. Nuts, seeds, avocados, and fatty fish are good sources of healthy fats that help regulate hormones and maintain normal cellular function. Maintaining optimal performance and preventing dehydration during the day requires enough water intake, which is another critical aspect of hydration. Furthermore, athletes frequently schedule their meals to coincide with their training sessions.