The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport

Part title\n......Page 2
Title page\n......Page 4
Foreword by Nathan Deakes\n......Page 8
Contents\n......Page 10
Checklists\n......Page 13
1.1 Are you achieving your peak training diet?\n......Page 47
1.2 Maximising food variety\n......Page 50
1.3 The good oil on fats\n......Page 52
1.4 Balancing carbohydrate with fuel needs\n......Page 56
1.5 Looking after daily fluid needs\n......Page 61
1.6 Salt-friend or foe?\n......Page 62
1.7 Safe and sensible ways with alcohol\n......Page 64
2.1 Hints for an iron boost\n......Page 107
2.2 Hints for a calcium boost\n......Page 110
2.3 It\'s all in the timing!\n......Page 111
3.1 Features of a weight/fat loss plan that\'s likely to work\n......Page 131
3.2 Reducing energy intake for weight/fat loss without sacrificing sports nutrition goals\n......Page 133
3.3 Avoiding the pitfalls of restrained eating\n......Page 136
3.4 Achieving a high energy intake\n......Page 137
4.1 Are you eating to compete at your best?\n......Page 159
4.2 Fuelling up for sports competition\n......Page 160
4.3 The pre-event meal\n......Page 162
4.4 Fluid and fuel strategies during competition\n......Page 164
5.1 Integrated recovery from key training sessions or competition: endurance and \'stop and go\' sports\n......Page 186
5.2 Integrated recovery from key training sessions: resistance training\n......Page 188
5.3 Special recovery strategies for the dehydrated athlete\n......Page 189
5.4 Special recovery strategies for the athlete with a restricted energy budget\n......Page 191
8.1 Eating well in a cafeteria-style dining hall\n......Page 269
11.1 Factors possibly associated with runner\'s diarrhoea \n......Page 324
14.1 How to evaluate dietary advice\n......Page 374
17.1 Slowing down the rate of eating\n......Page 421
18.1 Surviving a bit night out\n......Page 440
19.1 Four steps to quick and healthy cooking\n......Page 448
19.2 Lists for a well-stocked pantry and fridge\n......Page 451
20.1 Nutrition for Football: the FIFA/F-MARC Consensus Statement\n......Page 469
21.1 Putting fast foods in your nutrition playbook\n......Page 485
22.1 A gold-medal travelling nutrition plan\n......Page 498
24.1 Eating well in a restaurant\n......Page 523
Case histories and profiles\n......Page 15
Tables\n......Page 17
1.1 Phytonutrients (plant compounds) with potential health benefits\n......Page 48
1.2 Wholesome and refined carbohydrate-rich choices\n......Page 55
1.3 Glycemic Index of some common carbohydrate-rich foods\n......Page 59
2.1 Estimated carbohydrate needs of athletes\n......Page 71
2.2 Estimated protein needs for athletes\n......Page 74
2.3 Iron needs for athletes\n......Page 80
2.4 Calcium needs for athletes\n......Page 82
2.6 Average activity levels expressed as multiples of BMR\n......Page 91
2.7 Estimated energy cost of activity (kilojoules/minute)\n......Page 92
2.8 Ready reckoner of carbohydrate-rich foods\n......Page 94
2.9 Ready reckoner of protein-rich foods\n......Page 99
2.10 Vitamins and minerals: where to find your RDI\n......Page 100
2.11 Ready reckoner of iron-rich foods for the optimal training diet\n......Page 106
2.12 Calcium0rich foods for the optimal training diet\n......Page 108
3.1 Examples of calculations of approximate threshold for low energy availability\n......Page 138
4.1 A carbohydrate-loading menu\n......Page 167
4.3 Common food and fluid choices used to refuel during sport\n......Page 169
5.1 Ideas for recovery snacks and light meals\n......Page 192
6.1 Sports foods and supplements used to meet nutritional goals\n......Page 207
6.2 Summary of some popular so-called ergogenic aids\n......Page 212
8.1 Sample high carbohydrate/high-energy eating plan for Nick (swimmer)\n......Page 263
9.1 Caffeine in common foods, drinks, sports foods and over-the-counter tablets\n......Page 286
10.1 Lola\'s diet before and after counselling\n......Page 304
10.2 Energy balance and energy availability calculations for Lola and her teammates\n......Page 306
12.1 Successful strategies for organising a competition-day nutrition plan for a track and field athlete\n......Page 339
12.2 An analysis of a typical day\'s eating for Michael\n......Page 340
14.1 Sample of one day\'s eating during the body-building training phase\n......Page 375
14.2 Sample of one day\'s eating during a post-contest binge by a female body-builder\n......Page 376
14.3 Joe Biceps\' Body-building Pre-contest Diet\n......Page 377
15.1 Typical day\'s eating for Daniel: weight-loss diet\n......Page 390
17.1 A high-energy day in the life of Trent \n......Page 419
19.1 Athlete-friendly recipe books\n......Page 453
22.1 Non-perishable food supplies for the travelling athlete\n......Page 500
23.1 Jason\'s diet - before and after\n......Page 514
24.1 Gold-medal eating in restaurants\n......Page 526
Figures\n......Page 19
1.1 What is a drink of alcohol?\n......Page 65
2.1 How to predict your daily energy requirements\n......Page 90
2.2 How to mix and match plant foods to complement proteins\n......Page 113
2.3 How to use weight checks before and after a workout to tell you about your sweat losses\n......Page 114
3.1 ISAK sites for measurement of skinfold fat\n......Page 120
4.1 How meeting fluid needs should be approached in endurance events\n......Page 170
5.1 Effect of salt (sodium) replacement on rehydration\n......Page 193
5.2 Alcohol and rehydration\n......Page 194
6.1 The cost-benefit ratio for supplements\n......Page 196
9.2 Teasing out the effects of switching to Coca-Cola on a cycling time trial\n......Page 288
10.1 The female athlete triad\n......Page 305
14.1 Fictional advertisement for a body-building supplement\n......Page 371
Acknowledgements\n......Page 20
Introduction\n......Page 22
Part I: PRINCIPLES OF SPORTS NUTRITION\n......Page 24
1 Training nutrition: The principles of everyday eating\n......Page 26
1.1 Enjoy a variety of food\n......Page 27
1.2 Eat the right type and amount of fats and oils\n......Page 30
1.3 Eat the right amount of nutrient-dense carbohydrate foods\n......Page 32
Total nutritional value\n......Page 35
Effect on blood glucose\n......Page 37
Practical issues\n......Page 38
1.4 Replace your daily fluid losses\n......Page 39
1.5 Look after your electrolytes (\'salts\')\n......Page 43
1.6 Use alcohol sensibly\n......Page 44
2.1 Energy\n......Page 67
2.2 Carbohydrate\n......Page 70
2.3 Protein\n......Page 73
2.4 Vitamins\n......Page 77
2.5 Iron\n......Page 79
2.6 Calcium\n......Page 81
2.8 Fluid\n......Page 84
2.9 Timing of meals\n......Page 85
2.10 Periodising your nutrition program\n......Page 86
3.1 What is a desirable body-fat level?\n......Page 115
3.2 What is a desirable muscle mass?\n......Page 117
3.3 Measuring body fat and muscle mass\n......Page 118
3.4 Losing body fat\n......Page 121
3.5 Restrained eating\n......Page 123
3.6 Making weight\n......Page 128
3.7 Bulking up\n......Page 129
3.8 The high-energy diet\n......Page 130
4.1 An overview of fatigue factors\n......Page 141
4.2 General preparation for competition\n......Page 147
4.3 Carbohydrate loading for endurance events\n......Page 148
4.4 The pre-event meal\n......Page 150
4.5 Low-GI carbohydrates and sugar - pre-event friends and enemies?\n......Page 152
4.6 Fluid intake during events\n......Page 155
4.7 Refuelling during the event\n......Page 157
5 Promoting recovery\n......Page 171
5.1 Rehydration\n......Page 172
Amount of fluid\n......Page 173
Type of fluid\n......Page 174
Timing of fluid intake\n......Page 176
Amount and timing of carbohydrate\n......Page 177
Types of carbohydrate foods\n......Page 179
A special note about refuelling and muscle damage\n......Page 180
5.3 Building new proteins\n......Page 181
5.4 Staying healthy and other recovery outcomes\n......Page 182
5.5 Putting it all together - practical considerations\n......Page 183
6 Pills and potions\n......Page 195
Practical assistance to meet nutrition goals\n......Page 197
Direct enhancement of sports performance\n......Page 198
The placebo effect\n......Page 199
Cost\n......Page 201
Distraction\n......Page 202
Side-effects\n......Page 203
Inadvertent doping outcomes\n......Page 204
6.3 The bottom line\n......Page 206
Part II: SPORTS NUTRITION IN ACTION\n......Page 230
Introduction\n......Page 232
Triathlon\n......Page 234
Swimming\n......Page 249
Road Cycling\n......Page 271
Distance running\n......Page 289
Middle-distance running\n......Page 315
Jumps, sprints and hurdles\n......Page 326
Olympic weightlifting, powerlifting and throwing\n......Page 343
Body-building\n......Page 359
Judo and boxing\n......Page 379
Gymnastics and diving\n......Page 391
Rowing\n......Page 408
Australian Rules football\n......Page 424
Rugby League and Union\n......Page 441
Soccer (football) and field hockey\n......Page 454
Basketball and netball\n......Page 472
Tennis\n......Page 487
Cricket\n......Page 501
Golf\n......Page 516
Endnotes\n......Page 531
Index\n......Page 532