Nutrition for sport and exercise

Cover......Page 1
Contents......Page 5
Preface......Page 15
About the Authors......Page 23
 Learning Objectives......Page 27
 1.1 Training, Nutrition, and the Athlete......Page 28
 1.2 Basic Nutrition Standards and Guidelines......Page 34
 1.3 Basic Sports Nutrition Guidelines......Page 41
 1.4 Dietary Supplements and Ergogenic Aids......Page 43
 1.5 Understanding and Evaluating Scientific Evidence......Page 47
 1.6 Exercise and Nutrition Credentials and Certifications......Page 56
 Self-Test......Page 59
 Learning Objectives......Page 61
 2.1 Energy and Energy Concepts......Page 62
 2.2 Measuring Energy......Page 68
 2.3 Concepts of Energy Balance......Page 76
 Self-Test......Page 88
 Learning Objectives......Page 90
 3.1 Overview of Energy Systems......Page 91
 3.2 The Creatine Phosphate Energy System......Page 93
 3.3 The Anaerobic Glycolysis Energy System......Page 97
 3.4 The Oxidative Phosphorylation Energy System......Page 103
 3.5 Fuel Utilization......Page 108
 3.6 Oxygen Consumption......Page 116
 Self-Test......Page 121
 Learning Objectives......Page 123
 4.1 Carbohydrates in Food......Page 124
 4.2 Digestion, Absorption, and Transportation of Carbohydrates......Page 129
 4.3 Metabolism of Glucose in the Body......Page 132
 4.4 Carbohydrates as a Source of Energy for Exercise......Page 138
 4.5 Carbohydrate Recommendations for Athletes......Page 143
 4.6 Translating Daily Carbohydrate Recommendations to Food Choices......Page 158
 Self-Test......Page 172
 Learning Objectives......Page 174
 5.1 Structure and Function of Protein......Page 175
 5.2 Digestion, Absorption, and Transportation of Protein......Page 181
 5.3 Metabolism of Proteins and Amino Acids......Page 184
 5.4 Protein Recommendations for Athletes......Page 191
 5.5 Effect of Energy Intake on Protein Intake......Page 201
 5.6 Translating Protein Intake Recommendations to Practical, Daily Food Choices......Page 203
 5.7 Supplementation with Individual Amino Acids......Page 208
 Self-Test......Page 212
 Learning Objectives......Page 214
 6.1 Fatty Acids, Sterols, and Phospholipids......Page 215
 6.2 Digestion, Absorption, and Transportation of Fats......Page 223
 6.3 Storage and Metabolism of Fats......Page 225
 6.4 Fats as a Source of Energy during Exercise......Page 229
 6.5 Fat Recommendations for Athletes......Page 237
 6.6 Translating Daily Fat Recommendations to Food Choices......Page 241
 6.7 Fat-Related Dietary Supplements......Page 249
 Self-Test......Page 252
 Learning Objectives......Page 254
 7.1 Overview of Water and Electrolytes......Page 255
 7.2 Water Loss, Intake, Balance, and Imbalance......Page 260
 7.3 Effect of Exercise on Fluid Balance......Page 265
 7.4 Strategies to Replenish Water and Electrolytes......Page 275
 Summary......Page 289
 Self-Test......Page 290
 Learning Objectives......Page 291
 8.1 Classification of Vitamins......Page 292
 8.2 The Roles of Vitamins in the Body......Page 302
 8.3 Sources of Vitamins......Page 319
 Self-Test......Page 327
 Learning Objectives......Page 329
 9.1 Classification of Minerals......Page 330
 9.2 Mineral Deficiencies and Toxicities......Page 338
 9.3 The Roles of Minerals in Bone Formation......Page 342
 9.4 The Roles of Minerals in Blood Formation......Page 354
 9.5 The Roles of Minerals in the Immune System......Page 361
 9.6 The Adequate Intake of All Minerals......Page 363
 Summary......Page 367
 Self-Test......Page 368
 Learning Objectives......Page 370
 10.1 Energy: The Basis of the Diet-Planning Framework......Page 371
 10.2 Translating Nutrient Recommendations into Food Choices......Page 377
 10.3 Diet Plans Popular with Athletes......Page 385
 10.4 The Risks and Benefits of Caffeine and Alcohol Consumption......Page 386
 10.5 Dietary Supplements and Ergogenic Aids......Page 390
 10.6 A Comprehensive Nutrition Plan to Support Training and Performance......Page 399
 Self-Test......Page 404
 Learning Objectives......Page 406
 11.1 Understanding Weight and Body Composition......Page 408
 11.2 Assessment and Interpretation of Weight and Body Composition......Page 414
 11.3 Body Composition and Weight Related to Performance......Page 423
 11.4 Changing Body Composition to Enhance Performance......Page 428
 11.5 Supplements Used to Change Body Composition......Page 438
 Self-Test......Page 445
 Learning Objectives......Page 447
 12.1 Case Study: Disordered Eating and Eating Disorders......Page 448
 12.2 Overview of Eating and Exercise Patterns......Page 450
 12.3 Disordered Eating and Eating Disorders in Athletes......Page 460
 12.4 Energy Availability, Female Athlete Triad, and Relative Energy Deficiency in Sport (RED-S)......Page 467
 Summary......Page 476
 Self-Test......Page 477
 Learning Objectives......Page 479
 13.1 The Lifelong Athlete......Page 480
 13.2 The Impact of Overweight and Obesity on Chronic Diseases......Page 486
 13.3 Diet, Exercise, and Chronic Disease......Page 500
 Self-Test......Page 523
Appendix A: Dietary Reference Intakes (DRI) for Energy and Macronutrients......Page 525
Appendix B: Healthy U.S.-Style Pattern: Recommended Intake Amounts......Page 527
Appendix C: Healthy Vegetarian Pattern: Recommended Intake Amounts......Page 529
Appendix D: Sample 24-Hour Food Intake Form......Page 531
Appendix E: Sample 24-Hour Physical Activity Log......Page 532
Appendix F: The Compendium of Physical Activities......Page 533
Appendix G: Percentile Values for Maximal Aerobic Power (ml kg-1 min-1)......Page 550
Appendix H: Respiratory Exchange Ratio (RER)......Page 551
Appendix I: Anaerobic Glycolysis, the Krebs (Tricarboxylic Acid) Cycle, and the Electron Transport Chain......Page 552
Appendix J: Beta-Oxidation of Fatty Acids......Page 556
Appendix K: Body Mass Index (BMI)......Page 557
Appendix L: Normative Values for Percent Body Fat for Adult Men and Women by Decade......Page 558
Appendix M: Evidence-Based Recommendations for Exercise......Page 559
Appendix N: The DASH (Dietary Approaches to Stop Hypertension) Eating Plan at Various Calorie Levels......Page 561
Appendix O: Answers to Post-Test and Multiple-Choice Questions......Page 563
Glossary......Page 569
Index......Page 577