Nutrition for Health, Fitness and Sport

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Nutrition For Health, Fitness & Sport
Brief Contents
Contents
Preface
Chapter One  Introduction to Nutrition for Health, Fitness, and Sports Performance
	Health-Related Fitness: Exercise and Nutrition
	Exercise and Health-Related Fitness
		What is health-related fitness?
		What are the basic principles of exercise training?
		What is the role of exercise in health promotion?
		How does exercise enhance health?
		Do most of us exercise enough?
		How much physical activity is enough for health benefits?
		Am I exercising enough?
		Can too much exercise be harmful to my health?
	Nutrition and Health-Related Fitness
		What is nutrition?
		What is the role of nutrition in health promotion?
		Do we eat right?
		What are some general guidelines for healthy eating?
		Am I eating right?
		Are there additional health benefits when both exercise and diet habits are improved?
	Sports-Related Fitness: Exercise and Nutrition
		What is sports-related fitness?
		What is sports nutrition?
		Is sports nutrition a profession?
		Are athletes today receiving adequate nutrition?
		Why are some athletes malnourished?
		How does nutrition affect athletic performance?
		What should athletes eat to help optimize sport performance?
	Ergogenic Aids and Sports Performance: Beyond Training
		What is an ergogenic aid?
		Why are nutritional ergogenics so popular?
		Are nutritional ergogenics effective?
		Are nutritional ergogenics safe?
		Are nutritional ergogenics legal?
		Where can I find more detailed information on sports supplements?
	Nutritional Quackery in Health and Sports
		What is nutritional quackery?
		Why is nutritional quackery so prevalent in athletics?
		How do I recognize nutritional quackery in health and sports?
		Where can I get sound nutritional information to combat quackery in health and sports?
	Research and Prudent Recommendations
		What types of research provide valid information?
		Why do we often hear contradictory advice about the effects of nutrition on health or physical performance?
		What is the basis for the dietary recommendations presented in this book?
		How does all this relate to me?
	Application Exercises
	Review Questions—Multiple Choice
	Review Questions—Essay
	References
Chapter Two Healthful Nutrition for Fitness and Sport: The Consumer Athlete
	Essential Nutrients and Recommended Nutrient Intakes
		What are essential nutrients?
		What are nonessential nutrients?
		How are recommended dietary intakes determined?
	The Balanced Diet and Nutrient Density
		What is a balanced diet?
		What foods should I eat to obtain the nutrients I need?
		What is the MyPlate food guide?
		What is the Food Exchange System?
		What is the key-nutrient concept for obtaining a balanced diet?
		What is the concept of nutrient density?
		Will using the MyPlate food guide or the Food Exchange System guarantee me optimal nutrition?
	Healthful Dietary Guidelines
		What is the basis underlying the development of healthful dietary guidelines?
		What are the recommended dietary guidelines for reducing the risk of chronic disease?
	Vegetarianism
		What types of foods does a vegetarian eat?
		What are some of the nutritional concerns with a vegetarian diet?
		Is a vegetarian diet more healthful than a nonvegetarian diet?
		How can I become a vegetarian?
		Will a vegetarian diet affect physical performance potential?
	Consumer Nutrition—Food Labels and Health Claims
		What nutrition information do food labels provide?
		How can I use this information to select a healthier diet?
		What are the proposed changes to the current food label?
		What health claims are allowed on food products?
		What are functional foods?
	Consumer Nutrition—Dietary Supplements and Health
		What are dietary supplements?
		Will dietary supplements improve my health?
		Can dietary supplements harm my health?
	Consumer Nutrition—Food Quality and Safety
		Is current food biotechnology effective and safe?
		Do pesticides in food present significant health risks?
		Are organic foods safer and healthier choices?
		Does commercial food processing affect food quality and safety?
		Does home food processing affect food quality and safety?
		What is food poisoning?
		Are food additives safe?
		Why do some people experience adverse reactions to some foods?
	Healthful Nutrition: Recommendations for Better Physical Performance
		What should I eat during training?
		When and what should I eat just prior to competition?
		What should I eat during competition?
		What should I eat after competition?
		Should athletes use commercial sports foods?
		How can I eat more nutritiously while traveling for competition?
		How do gender and age influence nutritional recommendations for enhanced physical performance?
		What apps are available to help me in my quest to develop a diet plan to improve both my health and my sports performance?
	Application Exercise
	Review Questions—Multiple Choice
	Review Questions—Essay
	References
Chapter Three Human Energy
	Measures of Energy
		What is energy?
		What terms are used to quantify work and power during exercise?
		How do we measure physical activity and energy expenditure?
		What is the most commonly used measure of energy?
	Human Energy Systems
		How is energy stored in the body?
		What are the human energy systems?
		What nutrients are necessary for operation of the human energy systems?
	Human Energy Metabolism during Rest
		What is metabolism?
		What factors account for the amount of energy expended during rest?
		What effect does eating a meal have on the metabolic rate?
		How can I estimate my daily resting energy expenditure (REE)?
		What genetic factors affect my REE?
		How do dieting and body composition affect my REE?
		What environmental factors may also influence the REE?
		What energy sources are used during rest?
	Human Energy Metabolism during Exercise
		How do my muscles influence the amount of energy I can produce during exercise?
		What effect does muscular exercise have on the metabolic rate?
		How is energy expenditure of the three human energy systems measured during exercise?
		How can I convert the various means of expressing exercise energy expenditure into something more useful to me, such as Calories per minute?
		How can I tell what my metabolic rate is during exercise?
		How can I determine the energy cost of my exercise routine?
		What are the best types of activities to increase energy expenditure?
		Does exercise affect my resting energy expenditure (REE)?
		Does exercise affect the thermic effect of food (TEF)?
		How much energy should I consume daily?
	Human Energy Systems and Fatigue during Exercise
		What energy systems are used during exercise?
		What energy sources are used during exercise?
		What is the "fat burning zone" during exercise?
		What is fatigue?
		What causes acute fatigue in athletes?
		How can I delay the onset of fatigue?
		How is nutrition related to fatigue processes?
	Application Exercise
	Review Questions—Multiple Choice
	Review Questions—Essay
	References
Chapter Four Carbohydrates: The Main Energy Food
	Dietary Carbohydrates
		What are the different types of dietary carbohydrates?
		What are some common foods high in carbohydrate content?
		How much carbohydrate do we need in the diet?
	Metabolism and Function
		How are dietary carbohydrates digested and absorbed and what are some implications for sports performance?
		What happens to the carbohydrate after it is absorbed into the body?
		What is the metabolic fate of blood glucose?
		How much total energy do we store as carbohydrate?
		Can the human body make carbohydrates from protein and fat?
		What are the major functions of carbohydrate in human nutrition?
	Carbohydrates for Exercise
		In what types of activities does the body rely heavily on carbohydrate as an energy source?
		Why is carbohydrate an important energy source for exercise?
		What effect does endurance training have on carbohydrate metabolism?
		How is hypoglycemia related to the development of fatigue?
		How is lactic acid production related to fatigue?
		How is low muscle glycogen related to the development of fatigue?
		How are low endogenous carbohydrate levels related to the central fatigue hypothesis?
		Will eating carbohydrate immediately before or during an event improve physical performance?
		When, how much, and in what form should carbohydrates be consumed before or during exercise?
		What is the importance of carbohydrate replenishment after prolonged exercise?
		Will a high-carbohydrate diet enhance my daily exercise training?
	Carbohydrate Loading
		What is carbohydrate, or glycogen, loading?
		What type of athlete would benefit from carbohydrate loading?
		How do you carbohydrate load?
		Will carbohydrate loading increase muscle glycogen concentration?
		How do I know if my muscles have increased their glycogen stores?
		Will carbohydrate loading improve exercise performance?
		Are there any possible detrimental effects relative to carbohydrate loading?
	Carbohydrates: Ergogenic Aspects
		Do the metabolic by-products of carbohydrate exert an ergogenic effect?
	Dietary Carbohydrates: Health Implications
		How do refined sugars and starches affect my health?
		Are artificial sweeteners safe?
		Why are complex carbohydrates thought to be beneficial to my health?
		Why should I eat foods rich in fiber?
		Do some carbohydrate foods cause food intolerance?
		Does exercise exert any beneficial health effects related to carbohydrate metabolism?
	Application Exercise
	Review Questions—Multiple Choice
	Review Questions—Essay
	References
Chapter Five Fat: An Important Energy Source during Exercise
	Dietary Fats
		What are the different types of dietary fats?
		What are triglycerides?
		What are some common foods high in fat content?
		How do I calculate the percentage of fat Calories in a food?
		What are fat substitutes?
		What is cholesterol?
		What foods contain cholesterol?
		What are phospholipids?
		What foods contain phospholipids?
		How much fat and cholesterol do we need in the diet?
	Metabolism and Function
		How does dietary fat get into the body?
		What happens to the lipid once it gets in the body?
		What are the different types of lipoproteins?
		Can the body make fat from protein and carbohydrate?
		What are the major functions of the body lipids?
		How much total energy is stored in the body as fat?
	Fats and Exercise
		Are fats used as an energy source during exercise?
		Does gender or age influence the use of fats as an energy source during exercise?
		What effect does exercise training have on fat metabolism during exercise?
	Fats: Ergogenic Aspects
		High-fat diets
		High-fat diets and weight loss
		Does exercising on an empty stomach or fasting improve performance?
		Can the use of medium-chain triglycerides improve endurance performance or body composition?
		Is the glycerol portion of triglycerides an effective ergogenic aid?
		Are phospholipid dietary supplements effective ergogenic aids?
		Omega-3 fatty acid and fish oil supplements
		Can carnitine improve performance or weight loss?
		Can hydroxycitrate (HCA) enhance endurance performance?
		Can conjugated linoleic acid (CLA) enhance exercise performance or weight loss?
		What's the bottom line regarding the ergogenic effects of fat burning diets or strategies?
	Dietary Fats and Cholesterol: Health Implications
		How does cardiovascular disease develop?
		How do the different forms of serum lipids affect the development of atherosclerosis?
		Can I reduce my serum lipid levels and possibly reverse atherosclerosis?
		What should I eat to modify my serum lipid profile favorably?
		Can exercise training also elicit favorable changes in the serum lipid profile?
	Application Exercise
	Review Questions—Multiple Choice
	Review Questions—Essay
	References
Chapter Six Protein: The Tissue Builder
	Dietary Protein
		What is protein?
		Is there a difference between animal and plant protein?
		What are some common foods that are good sources of protein?
		How much dietary protein do I need?
		How much of the essential amino acids do I need?
		What are some dietary guidelines to ensure adequate protein intake?
	Metabolism and Function
		What happens to protein in the human body?
		Can protein be formed from carbohydrates and fats?
		What are the major functions of protein in human nutrition?
	Proteins and Exercise
		Are proteins used for energy during exercise?
		Does exercise increase protein losses in other ways?
		What happens to protein metabolism during recovery after exercise?
		What effect does exercise training have upon protein metabolism?
		Does exercise Increase the Need for Dietary Protein?
		What are some general recommendations relative to dietary protein intake for athletes?
		Are protein supplements necessary?
	Before Sleep Protein Intake
	Protein: Ergogenic Aspects
		What types of special protein supplements are marketed to physically active individuals?
		Do high-protein diets or protein supplements increase muscle mass and strength in resistance-trained individuals?
		Do high-protein diets or protein supplements improve aerobic endurance performance in endurance-trained individuals?
		Are amino acid, amine, and related nitrogen-containing supplements effective ergogenic aids?
	Dietary Protein: Health Implications
		Does a deficiency of dietary protein pose any health risks?
		Does excessive protein intake pose any health risks?
		Does the consumption of individual amino acids pose any health risks?
	Application Exercise
	Review Questions—Multiple Choice
	Review Questions—Essay
	References
Chapter Seven Vitamins: The Organic Regulators
	Basic Facts
		What are vitamins and how do they work?
		What vitamins are essential to human nutrition?
		In general, how do deficiencies or excesses of vitamins influence health or physical performance?
	Fat-Soluble Vitamins
		Vitamin A (retinol)
		Vitamin D (cholecalciferol)
		Vitamin E (alpha-tocopherol)
		Vitamin K (menadione)
	Water-Soluble Vitamins
		Thiamin (vitamin B1)
		Riboflavin (vitamin B2)
		Niacin
		Vitamin B6 (pyridoxine)
		Vitamin B12 (cobalamin)
		Folate (folic acid)
		Pantothenic acid
		Biotin
		Choline
		Vitamin B complex
		Vitamin C (ascorbic acid)
	Vitamin Supplements: Ergogenic Aspects
		Should physically active individuals take vitamin supplements?
		Can the antioxidant vitamins prevent fatigue or muscle damage during training?
		How effective are the special vitamin supplements marketed for athletes?
		What's the bottom line regarding vitamin supplements for athletes?
	Vitamin Supplements: Health Aspects
		Can I obtain the vitamins I need through my diet?
		Why are vitamin supplements often recommended?
		Why do individuals take vitamin megadoses?
		Do foods rich in vitamins, particularly antioxidant vitamins, help deter chronic disease?
		Do vitamin supplements help deter disease?
		How much of a vitamin supplement is too much?
		If I want to take a vitamin-mineral supplement, what are some prudent guidelines?
	Application Exercises
	Review Questions—Multiple Choice
	Review Questions—Essay
	References
Chapter Eight Minerals: The Inorganic Regulators
	Basic Facts
		What are minerals, and what is their importance to humans?
		What minerals are essential to human nutrition?
		In general, how do deficiencies or excesses of minerals influence health or physical performance?
	Macrominerals
		Calcium (Ca)
		Phosphorus (P)
		Magnesium (Mg)
	Trace Minerals
		Iron (Fe)
		Copper (Cu)
		Zinc (Zn)
		Chromium (Cr)
		Selenium (Se)
		Boron (B)
		Vanadium (V)
		Manganese (Mn)
		Other Trace Minerals
	Mineral Supplements: Exercise and Health
		Does exercise increase my need for minerals?
		Can I obtain the minerals I need through my diet?
		Are mineral megadoses or some nonessential minerals harmful?
		Should physically active individuals take mineral supplements?
	Application Exercise
	Review Questions—Multiple Choice
	Review Questions—Essay
	References
Chapter Nine Water, Electrolytes, and Temperature Regulation
	Water
		How much water do you need per day?
		What else is in the water we drink?
		Where is water stored in the body?
		How is body water regulated?
		How do I know if I am adequately hydrated?
		What are the major functions of water in the body?
		Can drinking more water or fluids confer any health benefits?
	Electrolytes
		What is an electrolyte?
		Sodium (Na)
		Chloride (Cl)
		Potassium (K)
	Regulation of Body Temperature
		What is the normal body temperature?
		What are the major factors that influence body temperature?
		How does the body regulate its own temperature?
		What environmental conditions may predispose anÊathletic individual to hyperthermia?
		How does exercise affect body temperature?
		How is body heat dissipated during exercise?
	Exercise Performance in the Heat: Effect of Environmental Temperature and Fluid and Electrolyte Losses
		How does environmental heat affect physical performance?
		How do dehydration and hypohydration affect physical performance?
		How fast may an individual dehydrate while exercising?
		How can I determine my sweat rate?
		What is the composition of sweat?
		Is excessive sweating likely to create an electrolyte deficiency?
	Exercise in the Heat: Fluid, Carbohydrate, and Electrolyte Replacement
		Which is most important to replace during exercise in the heatÑwater, carbohydrate, or electrolytes?
		What are some sound guidelines for maintaining water (fluid) balance during exercise?
		What factors influence gastric emptying and intestinal absorption?
		How should carbohydrate be replaced during exercise in the heat?
		How should electrolytes be replaced during or following exercise?
		What is hyponatremia and what causes it during exercise?
		Are salt tablets or potassium supplements necessary?
		What are some prudent guidelines relative to fluid replacement while exercising under warm or hot environmental conditions?
	Ergogenic Aspects
		Does oxygen water enhance exercise performance?
		Do pre-cooling techniques help reduce body temperature and enhance performance during exercise in the heat?
		Does sodium loading enhance endurance performance?
		Does glycerol supplementation enhance endurance performance during exercise under warm environmental conditions?
	Health Aspects: Heat Illness
		Should I exercise in the heat?
		What are the potential health hazards of excessive heat stress imposed on the body?
		What are the symptoms and treatment of heat injuries?
		Do some individuals have problems tolerating exercise in the heat?
		How can I reduce the hazards associated with exercise in a hot environment?
		How can I become acclimatized to exercise in the heat?
	Health Aspects: High Blood Pressure
		What is high blood pressure, or hypertension?
		How is high blood pressure treated?
		What dietary modifications may help reduce or prevent hypertension?
		Can exercise help prevent or treat hypertension?
	Application Exercises
	Review Questions—Multiple Choice
	Review Questions—Essay
	References
Chapter Ten Body Weight and Composition for Health and Sport
	Body Weight and Composition
		What is the ideal body weight?
		What are the values and limitations of the BMI?
		What is the composition of the body?
		What techniques are available to measure body composition and how accurate are they?
		What problems may be associated with rigid adherence to body fat percentages in sport?
		How much should I weigh or how much body fat should I have?
	Regulation of Body Weight and Composition
		How does the human body normally control its own weight?
		How is fat deposited in the body?
		What is the cause of obesity?
		Can the set point change?
		Why is prevention of childhood obesity so important?
	Weight Gain, Obesity, and Health
		What health problems are associated with overweight and obesity?
		How does the location of fat in the body affect health?
		Does being obese increase health risks in youth?
		Does losing excess body fat reduce health risks and improve health status?
		Does being physically fit negate the adverse health effects associated with being overweight?
	Excessive Weight Loss and Health
		What health problems are associated with improper weight-loss programs and practices?
		What are the major eating disorders?
		What eating problems are associated with sports?
	Body Composition and Physical Performance
		What effect does excess body weight have on physical performance?
		Does excessive weight loss impair physical performance?
	Application Exercise
	Review Questions—Multiple Choice
	Review Questions—Essay
	References
Chapter Eleven Weight Maintenance and Loss through Proper Nutrition and Exercise
	Basics of Weight Control
		How many Calories are in a pound of body fat?
		Is the caloric concept of weight control valid?
		How many Calories do I need per day to maintain my body weight?
		How much weight can I lose safely per week?
		How can I determine the amount of body weight I need to lose?
	Behavior Modification
		What is behavior modification?
		How do I apply behavior-modification techniques in my weight-control program?
	Dietary Modifications
		How can I determine the number of Calories needed in a diet to lose weight?
		How can I predict my body-weight loss through dieting alone?
		Why does a person usually lose the most weight during the first week on a reducing diet?
		Why does it become more difficult to lose weight after several weeks or months on a diet program?
		What are the major characteristics of a sound diet for weight control?
		Is it a good idea to count Calories when attempting to lose body weight?
		How often should i weigh myself?
		What is the Food Exchange System?
		How can I determine the number of Calories I eat daily?
		What are some general guidelines I can use in the selection and preparation of foods to promote weight loss or maintain a healthy body weight?
		How can I plan a nutritionally balanced, low-Calorie diet?
		Are very low-Calorie diets effective and desirable as a means to lose body weight?
		Are weight-loss dietary supplements effective and safe?
		Is it harmful to overeat occasionally?
	Exercise Programs
		What role does exercise play in weight reduction and weight maintenance?
		Does exercise affect the appetite?
		Does exercise affect the set point?
		What types of exercise programs are most effective for losing body fat?
		If I am inactive now, should I see a physician before I initiate an exercise program?
		What other precautions would be advisable before I start an exercise program?
		What is the general design of exercise programs for weight reduction?
		What is the stimulus period of exercise?
		What is an appropriate level of exercise intensity?
		How can I determine the exercise intensity needed to achieve my target HR range?
		How can I design my own exercise program?
		How much exercise is needed to lose weight?
		From what parts of the body does the weight loss occur during an exercise weight-reduction program?
		Should I do low-intensity exercises to burn more fat?
		Is spot reducing effective?
		Is it possible to exercise and still not lose body weight?
		What about the 5 or 6 pounds a person may lose during an hour of exercise?
	Comprehensive Weight Control Programs
		Which is more effective for weight controlÑdieting or exercise?
		If I want to lose weight through a national or local weight-loss program, what should I look for?
		What type of weight-reduction program is advisable for young athletes?
		What is the importance of prevention in a weight-control program?
	Application Exercise
	Review Questions—Multiple Choice
	Review Questions—Essay
	References
Chapter Twelve Weight Gaining through Proper Nutrition and Exercise
	Basic Considerations
		Why are some individuals underweight?
		What steps should I take if I want to gain weight?
	Nutritional Considerations
		How many Calories are needed to form 1 pound of muscle?
		How can I determine the amount of Calories I need daily to gain 1 pound per week?
		Is protein supplementation necessary during a weight-gaining program?
		Are dietary supplements necessary during a weight-gaining program?
		What is an example of a balanced diet that will help me gain weight?
		Would such a high-Calorie diet be ill advised for some individuals?
	Exercise Considerations
		What are the primary purposes of resistance training?
		What are the basic principles of resistance training?
		What is an example of a resistance-training program that may help me to gain body weight as lean muscle mass?
		Are there any safety concerns associated with resistance training?
		How does the body gain weight with a resistance-training program?
		Is any one type of resistance-training program or equipment more effective than others for gaining body weight?
		If exercise burns Calories, won't I lose weight on a resistance-training program?
		Are there any contraindications to resistance training?
		Are there any health benefits associated with resistance training?
		Can I combine aerobic and resistance-training exercises into one program?
	Application Exercise
	Review Questions—Multiple Choice
	Review Questions—Essay
	References
Chapter Thirteen Food Drugs and Related Supplements
	Alcohol: Ergogenic Effects and Health Implications
		What is the alcohol and nutrient content of typical alcoholic beverages?
		What is the metabolic fate of alcohol in the body?
		Is alcohol an effective ergogenic aid?
		What effect can drinking alcohol have upon my health?
	Caffeine: Ergogenic Effects and Health Implications
		What is caffeine, and in what food products is it found?
		What effects does caffeine have on the body that may benefit exercise performance?
		Does caffeine enhance exercise performance?
		Does drinking coffee, tea, or other caffeinated beverages provide any health benefits or pose any significant health risks?
	Ephedra (Ephedrine): Ergogenic Effects and Health Implications
		What is ephedra (ephedrine)?
		Does ephedrine enhance exercise performance?
		Do dietary supplements containing ephedra pose any health risks?
	Sodium Bicarbonate: Ergogenic Effects, Safety, and Legality
		What is sodium bicarbonate?
		Does sodium bicarbonate, or soda loading, enhance physical performance?
		Is sodium bicarbonate supplementation safe and legal?
	Anabolic Hormones and Dietary Supplements: Ergogenic Effects and Health Implications
		Is human growth hormone (HGH) an effective, safe, and legal ergogenic aid?
		Are testosterone and anabolic/androgenic steroids (AAS) effective, safe, and legal ergogenic aids?
		Are anabolic prohormone dietary supplements effective, safe, and legal ergogenic aids?
	Ginseng, Herbals, and Exercise and Sports Performance
		Does ginseng or ciwujia enhance exercise or sports performance?
		What herbals are effective ergogenic aids?
	Sports Supplements: Efficacy, Safety, and Permissibility
		What sports supplements are considered to be effective, safe, and permissible?
	Application Exercise
	Review Questions—Multiple Choice
	Review Questions—Essay
	References
APPENDIX A Units of Measurement: English SystemÑMetric System Equivalents
APPENDIX B Approximate Caloric Expenditure per Minute Based on the Metabolic Equivalents (METS) for Physical Activity
APPENDIX C Determination of Healthy Body Weight
APPENDIX D Exchange Lists for Meal Planning*
APPENDIX E Nutrient Content of Food Products from Selected Fast-Food Restaurants
APPENDIX F Energy Pathways of Carbohydrate, Fat, and Protein
APPENDIX G Sample Menu for a 2,000-Calorie Food Pattern
Glossary
Photo Credits
Index