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دانلود کتاب Nutrition and Supplements in Cycling

دانلود کتاب تغذیه و مکمل در دوچرخه سواری

Nutrition and Supplements in Cycling

مشخصات کتاب

Nutrition and Supplements in Cycling

ویرایش:  
نویسندگان: ,   
سری:  
ISBN (شابک) : 9781032451084, 9781003375418 
ناشر: Routledge 
سال نشر: 2024 
تعداد صفحات: [349] 
زبان: English 
فرمت فایل : PDF (درصورت درخواست کاربر به PDF، EPUB یا AZW3 تبدیل می شود) 
حجم فایل: 6 Mb 

قیمت کتاب (تومان) : 31,000



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فهرست مطالب

Cover
Half Title
Title Page
Copyright Page
Dedication
Contents
Figures
Tables
About the Editors
Contributors
Foreword
Acknowledgements
1. Introduction to Nutrition and Supplements in Cycling
	Introduction
	References
2. Nutritional Intakes of World-Class Cyclists
	Introduction
	Endurance Cyclist Completing a Tour
		Calculation of Daily Energy Turnover and the Estimation of Daily Macronutrient Intake
		Daily Intakes
		Consideration for Intake Timings and Strategies
		On the Bike Nutrition
		Immediate Recovery
		Dinner
		Breakfast
	Short-Duration Cycling
		Case Study One
			Olympic-Level Male Track Cyclist Preparing for an Endurance Ride
		Case Study Two
			Competition Nutrition for Male Track Cyclist with Multiple Bouts of Exercise
	Brief Rationale for Nutritional Choices
	References
3. Macronutrients for Training and Racing
	Introduction
	Carbohydrate Requirements to Fuel Daily Training and Recovery
	Carbohydrate Periodisation
	Carbohydrate Loading in the Days Prior to Competition
	Carbohydrate Intake in the Hours Immediately before Training and Competition
	Carbohydrate during Exercise
	Carbohydrate Post-Exercise
		Timing
		Amount
		Type
	Protein
		Training
		Competition
	Research versus Practitioner Reflections - Protein Intake (Comparisons to Chapter 2)
		Tim Podlogar, Performance Nutritionist, BORA - hansgrohe; Lewis Gough, Consultant Nutritionist, Birmingham City University
		Marc Fell, Nutritionist, INEOS Grenadiers
	Fat
		Training
		Competition
	Research versus Practitioner Reflections - Fat Intake (Comparisons to Chapter 2)
		Tim Podlogar, Performance Nutritionist, BORA - Hansgrohe; Lewis Gough, Consultant Nutritionist, Birmingham City University
	References
4. Micronutrients
	Introduction
	Vitamin and Mineral Needs of Athletes
	Micronutrients of Greatest Potential Concern
		Iron
		Zinc
		Calcium
		Vitamin D
		Magnesium
		Iodine
		B-complex Vitamins
		Vitamin B12
	Micronutrients of General Interest
		Potassium
		Vitamin C
		Vitamin A and the Carotenoids
		Vitamin E
		Vitamin K
	Micronutrient Assessment, Clinical Implications and Supplementation
		Assessment of Micronutrient Deficiency and Clinical Implications
	Practical Recommendations
	References
5. Body Composition
	Introduction
	Testing Methods
		Magnetic Resonance Imaging and Computed Tomography
		Dual-Energy X-Ray Absorptiometry
		Bioelectrical Impedance Analysis
		Hydro-Densitometry and Air Displacement Plethysmography
		Surface Anthropometric Method
	Body Composition Assessment Recommendations
		Dual-Energy X-Ray Absorptiometry Measurement Recommendations
		Recommendations for Measuring Skinfolds
	Body Composition for Short-Distance Cycling
	Body Composition for Long-Distance Cycling
	Nutrition and Body Composition
		Reduction of Fat Mass
		Increase in Muscle Mass
		Practical Recommendations
	Practitioner Reflections (Marc Fell, Nutritionist, INEOS Grenadiers)
	References
6. Hydration
	Introduction
	Cycling and Water Balance
	Hydration and Cycling Performance
	Measuring and Monitoring Hydration
		Fluid Intake during Cycling
		Post-Exercise Rehydration
	Conclusions
	References
7. Considerations for Bone Health
	Introduction
	Bone Mineral Density and Cyclists
		Exercise Strategies to Promote Bone Health in Cyclists
	Nutritional Considerations in Cyclists
		Energy and Carbohydrate Availability
		Dietary Protein
		Calcium
		Vitamin D
		Gut-Dietary Interactions
		A Holistic Dietary Approach
	References
8. Gastrointestinal Symptoms in Cyclists
	Introduction
	Prevalence of Gastrointestinal Symptoms
	Most Common Symptoms in Cyclists
	Possible Causes of Symptoms
		Physiological Factors
		Nutritional Factors
	Evidence Supporting the Adaptability of the Gut
	Gut Training Research in Athletes
	Research on Stress, Anxiety, and GI Symptoms in Athletes
	Summary
	Other Factors to Consider and Potential Red Flags
	Practical Recommendations
	References
9. Extreme Environments
	Thermoregulation in the Heat
		Exercise Performance and Physiological Responses in Heat Stress
		Heat Acclimatisation and Acclimation
		Acute Cooling for Exercise in the Heat
	Acute Nutrition for Exercise in the Heat
		Pre-exercise Hydration
		During Exercise Hydration
		Post-exercise Hydration
		Macronutrient Strategies
		Ingestion of Ergogenic Aids
		Acute Nutritional Cooling Strategies
	Thermoregulation in the Cold
		Acclimation and Acclimatisation in the Cold
		Acute Nutrition for Exercise in the Cold
	Practical Recommendations
	Altitude
		Introduction
	Short Term Hypoxia
		Acute Physiology
		Exercise Metabolism at Altitude
		Altitude Induced Diuresis and Hydration
		Sleep
		Training and Performance at Altitude
		Acute Mountain Sickness (AMS)
		Maximising Acute Hypoxic Exercise Performance through Nutrition
	Long-term Adaptations, Acclimation, and Acclimatisation
		Maximising Altitude Related Training Adaptation Through Nutrition
	Practical Recommendations
	References
10. Introduction to Supplements
	Supplements and Athletes
	References
11. Intracellular Buffering Supplements
	General Buffering System Physiology
	Intracellular Mechanisms
	Intracellular Buffering Supplementation
		Effects on Cycling Exercise Performance
	Practical Recommendations
	References
12. Extracellular Buffering Supplements
	Extracellular Mechanisms
	Extracellular Buffering Supplementation
		Sodium Bicarbonate
			Timing of Dose
			Dose
			Effects on Exercise Performance
		Practical Recommendations
		Sodium Citrate
			Effects on Exercise Performance
		Practical Recommendations
	Practitioners' Reflections
	References
13. Dietary Nitrate
	Introduction
		Nitric Oxide Pathways
		Plasma Nitrate and Nitrite
		Skeletal Muscle Nitrate and Nitrite
	Dosing Recommendations
		Acute Nitrate Supplementation
		Multi-day Nitrate Supplementation
		Nitrate Supplementation During Exercise
		Vehicle of Administration
		Gastrointestinal Distress
		Mechanisms of Action
		Dietary Nitrate Supplementation on Cycling Performance
		Time-to-exhaustion and Time Trials
		Prolonged Cycling
		Cycling Sprints
	Practical Recommendations
	References
14. Caffeine Supplementation
	Introduction
	Caffeine Metabolism and Mechanisms of Action
	Factors Affecting the Ergogenic Effects of Caffeine
		Dose
		Side Effects
	Caffeine and Cycling Performance
		Effects of Caffeine on Endurance Cycling Performance
		Effects of Caffeine on Short Duration Cycling Performance
	Alternative Sources of Caffeine
	Practical Recommendations
	References
15. Creatine Supplementation
	Introduction
		General Physiology
		Dose and Timing
		Side-effects
		Creatine and Exercise Performance in Cycling
	Practical Recommendations
	Practitioner Reflection
		Lewis Gough, Consultant Nutritionist, Birmingham City University
	References
16. Novel and Popular Supplements
	Introduction
		Exogenous Ketones
		Cannabidiol (CBD)
		Polyphenols
		Mouth Rinsing
		Citrulline Malate
		Acetaminophen and Ibuprofen
	New Horizons for Existing Supplements
		In-race Supplementation
		Exploring Novel Applications of Existing Supplements
	References
17. Towards a Model of Professional Practice: Critical Reflections from Blowing up the Giro!
	Introduction
	Personal Thoughts on Reflective Practice
	Towards a Model of Professional Practice
		Stage 1 - Performance Knowledge
		Stage 2 - Performance Planning
		Stage 3 - Performance Delivery
		Stage 4 - Performance Reflections
	Reflections from Stage 19
	Reflecting Forwards
	References
Index




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