Nutrition for sport and exercise : a practical guide

Nutrition for Sport and Exercise......Page 1
Nutrition for Sportand Exercise......Page 3
Contents......Page 5
Preface......Page 6
Acknowledgments......Page 7
Foreword......Page 8
The importance of an adequate diet for athletes......Page 10
Goals of an adequate sports diet......Page 11
Athletes’ primary source of information and misconceptions......Page 12
What knowledge would benefit athletes?......Page 13
Dietary extremism......Page 15
Frequent travel......Page 16
Body composition affects dietary needs......Page 18
Environmental factors......Page 19
Energy......Page 22
The nutrients providing energy......Page 23
ATP......Page 24
Effect of intensity of exercise on fuel use......Page 26
Effect of duration of exercise on fuel use......Page 27
Nutritional assessment of the athlete......Page 28
Weight-for-height indices......Page 29
The limitations of BMI......Page 30
Body frame size......Page 31
Athletes’ habitual energy and nutrient intake......Page 32
Determining the athlete’s energy requirements......Page 35
Determining the athlete’s individual energy and nutrient needs......Page 36
CHAPTER 3: Laying the Foundationof a Good Diet......Page 41
Food group illustrations......Page 42
and healthy eating tips......Page 43
From food pyramid to food plate......Page 44
Incorporating dietary guidelines in the athlete’s diet......Page 45
Make fruit and vegetables a major part of the diet......Page 48
Fish is rich in protein and heart-healthy fat......Page 50
Make room for healthier fats in the diet......Page 51
Sodium salt and water balance......Page 53
Maintain a healthy weight......Page 54
Maintaining hydration......Page 55
Athletes better have breakfast......Page 56
Notes......Page 58
Makes 975 g......Page 59
Serves 1/1 Glass......Page 60
Serves 3......Page 61
Serves 2/2 Glasses......Page 62
Serves 2......Page 63
Serves 2......Page 64
500 mL......Page 65
Serves 4......Page 66
CHAPTER 4: Carbohydrates......Page 67
Foods containing carbohydrates......Page 68
Carbohydrate value......Page 69
Measurement of muscle glycogen......Page 70
How the amount of carbohydrate intake affects muscle glycogen stores and exercise performance......Page 71
Requirements for carbohydrate in sport and exercise......Page 72
How the type of carbohydrate intake affects muscle glycogen stores......Page 74
How to apply GI in sport and exercise......Page 76
Origin of the carbohydrate-loading regimen also known as glycogen loading......Page 78
An updated carbohydrate-loading plan......Page 79
Performance benefits of carbohydrate loading......Page 80
Effect of high-protein diet on exercise performance......Page 81
Example: How to calculate carbohydrate needs for training and carbohydrate loading......Page 82
Pre-competition meal: What to eat in the hours before competition......Page 83
Pre-competition meal: what to eat 30?60 minutes before competition......Page 85
Carbohydrate intake during exercise......Page 86
Carbohydrates for recovery......Page 87
Creating ‘plate space’ for carbohydrate foods......Page 88
Serves 4?6......Page 91
Serves 4......Page 92
Serves 4?6......Page 93
2.5 L......Page 94
Serves 4......Page 95
Serves 2......Page 96
Serves 4......Page 97
Serves 4......Page 98
CHAPTER 5: Protein......Page 99
Protein reserves......Page 102
Functions of proteins, during exercise......Page 103
The role of protein after exercise......Page 104
Estimating protein requirements......Page 105
Protein requirements for exercise and sport training and recovery......Page 106
Mass building: increasing muscle size......Page 109
Harmful effects of high dietary intakes of protein......Page 111
Proteins and allergic reactions......Page 112
Protein foods that are high in fat......Page 113
Serves 4......Page 116
Serves 4?6......Page 117
Serves 4......Page 118
Serves 4......Page 119
Serves 3?6......Page 120
Serves 4......Page 121
Serves 4......Page 122
Serves 4......Page 123
CHAPTER 6: Fats......Page 124
Primary function: energy source......Page 127
Fat for exercise......Page 128
Dietary Intake of fat......Page 129
‘Fat-loading’ diets......Page 130
High-fat diets and detrimental health effects......Page 131
Overweight and obesity......Page 132
Diet......Page 134
Successful weight management......Page 135
Reduce energy intake......Page 137
Increase physical activity......Page 139
Change behaviour around food and exercise......Page 142
Principal behavioural strategies......Page 143
Serves 1......Page 146
Serves 2......Page 147
Makes 480 g of spread......Page 148
Serves 2......Page 149
Serves 4......Page 150
Serves 3......Page 151
Serves 2......Page 152
CHAPTER 7: Vitamins and Minerals......Page 153
Exercise and micronutrient requirements......Page 157
B-complex vitamins......Page 160
Vitamins with antioxidant properties......Page 161
Iron......Page 164
Iron in the diet......Page 166
Calcium......Page 167
Other minerals......Page 170
Athletes at risk......Page 171
Athletes’ micronutrient intake and supplementation practices......Page 172
Serves 4......Page 176
Serves 4?6......Page 177
Serves 4......Page 178
Serves 4......Page 179
Makes 2 glasses......Page 180
Serves 4......Page 181
Serves 4......Page 182
Serves 4......Page 183
Serves 4......Page 184
Functions of water......Page 185
Water losses......Page 186
A note on football......Page 187
Historical perspective of fluid intake during distance running......Page 188
Dehydration, fluid intake and exercise performance......Page 191
Involuntary dehydration......Page 192
or ‘as much as tolerable’ during exercise......Page 194
Over-hydration......Page 196
Athletes at risk for hyponatremia......Page 197
Carbohydrate and exercise performance......Page 198
Fluid ingestion and ‘stitch’......Page 200
Factors influencing gastric emptying rate......Page 202
Oxidation of carbohydrate......Page 203
Recommendations for fluid intake before, during and after exercise or sport......Page 204
During exercise lasting 1 hour or more......Page 205
Alcohol and sport......Page 207
CHAPTER 9: Performance-EnhancingErgogenic Aids......Page 210
Nutritional ergogenic aids......Page 211
The role players in clean sport......Page 212
Benefits for exercise......Page 214
Scientific evidence......Page 215
Dose administered......Page 216
Qualities of creatine......Page 217
Benefits for exercise......Page 218
Scientific evidence......Page 219
Dose administered......Page 220
Benefits for exercise......Page 221
Scientific evidence......Page 222
Side effects......Page 223
APPENDIX \rReference Values for EstimatedEnergy Expenditure......Page 225
Glossary......Page 227
Student Exercises......Page 232
Answers to Student Exercises......Page 242
References......Page 248
Internet Resources......Page 273
Index......Page 274