Discuss sports foods and the different types of protein supplements used by athletes.

1. 1 · Open in two lines. Sports foods supply energy, nutrients or fluid conveniently when normal food is impractical. Protein supplements are one kind of sports food.
2. 2 · Draw a table of sports foods. [Table: sports drink, gel, bar, liquid meal, vitamins, electrolytes: what each gives and when]
3. 3 · Drinks, gels and bars.
   • Sports drink: fluid, 6-8% carbohydrate, sodium.
   • Gel: 20-30 g carbohydrate per sachet, with water.
   • Bars: compact carbohydrate and protein for travel.
4. 4 · Liquid meals and vitamins. Liquid meals for nerves, travel, weight gain; vitamins and minerals only for diagnosed needs.
5. 5 · Protein supplement types.
   • Whey: concentrate, isolate, hydrolysate.
   • Casein.
   • Soy, egg white, plant blends.
6. 6 · Whey vs casein. Whey fast and leucine-rich after training; casein slow before sleep; milk has both.
7. 7 · Safe use and nutrition link. Food first (milk, curd, paneer, dal, soya); 20-40 g a serving; FSSAI licence and batch-tested products.
8. 8 · Close in one line. Sports foods are tools for convenience, not replacements for a good Indian diet.

Scoring tip: Give an Indian food alternative next to each sports food; it shows practical judgement.