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ویرایش: نویسندگان: Lewis A. Gough, S. Andy Sparks 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
در صورت تبدیل فایل کتاب Nutrition and Supplements in Cycling به فرمت های PDF، EPUB، AZW3، MOBI و یا DJVU می توانید به پشتیبان اطلاع دهید تا فایل مورد نظر را تبدیل نمایند.
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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