Sport Nutrition

Chapter 1. Nutrients and Recommended Intakes

Function of Nutrients

Carbohydrate

Fat

Protein

Water

Alcohol

Vitamins, Minerals, and Trace Elements

Phytonutrients

Recommended Intakes of Nutrients

Development of Recommended Intakes

Current Recommended Intakes

Analyzing Dietary Intake

Chapter 2. Healthy Eating

Health Effects of Consuming Excess Amounts of Nutrients

Practical Guidelines for a Balanced, Healthy Diet

Recommendations for a Healthy Diet and Lifestyle

Nutrition Facts Labels

Nutrient Content and Health Claims on Food Packaging

Processed Food and Additives

Fat Substitutes

Chapter 3. Fuel Sources for Muscle and Exercise Metabolism

Subcellular Skeletal Muscle Structure

Force Generation in Skeletal Muscle

Fiber Types

Energy for Muscle Force Generation

Fuel Stores in Skeletal Muscle

Regulation of Energy Metabolism

Metabolic Responses to Exercise

Metabolic Adaptations to Exercise Training

Chapter 4. Energy

Energetic Efficiency

Measuring the Energy Content of Food

Measuring Energy Expenditure

Components of Energy Expenditure

Energy Balance

Chapter 5. Gastric Emptying, Digestion, and Absorption

Anatomy of the Gastrointestinal Tract

Regulation of the Gastrointestinal Tract

Digestion

Absorption

Gut Microbiota

Regulation of Gastric Emptying

Gastrointestinal Problems During and After Exercise

Chapter 6. Carbohydrate

History

Role of Carbohydrate

Recommendations for Carbohydrate Intake

Carbohydrate Intake in the Days Before Competition

Carbohydrate Intake in the Hours Before Exercise

Carbohydrate Intake 30 to 60 Minutes Before Exercise

Carbohydrate Intake During Exercise

Carbohydrate Intake After Exercise

Chapter 7. Fat

Fat Metabolism During Exercise

Limits to Fat Oxidation

Fat as a Fuel During Exercise

Regulation of Carbohydrate and Fat Metabolism

Fat Supplementation and Exercise

Effects of Diet on Fat Metabolism and Performance

Chapter 8. Protein and Amino Acids

Amino Acids

Techniques to Study Protein and Amino Acid Metabolism

Protein Requirements for Exercise

Training and Protein Metabolism

Effect of Protein Intake on Protein Synthesis

Amino Acids as Ergogenic Aids

Protein Intake and Health Risks

Chapter 9. Water Requirements and Fluid Balance

Thermoregulation and Exercise in the Heat

Effects of Dehydration on Exercise Performance

Mechanisms of Heat Illness

Effects of Fluid Intake on Exercise Performance

Daily Water Balance

Fluid Requirements for Athletes

Chapter 10. Vitamins and Minerals

Water-Soluble and Fat-Soluble Vitamins

Recommended Intakes of Vitamins

Recommended Intakes of Vitamins for Athletes

Macrominerals and Microminerals

Recommended Intakes of Minerals

Critical Micronutrient Functions

Assessing Micronutrient Status

Exercise and Micronutrient Requirements

Ergogenic Effect of Micronutrient Supplementation

Summary of Recommendations for Micronutrient Intake in Athletes

Chapter 11. Nutrition Supplements

Relative Importance of Supplements to a Normal Diet

Nonregulation of Nutrition Supplements

Critical Evaluation of Nutrition Supplements Studies

Androstenedione

Bee Pollen

Beetroot Juice

Beta Alanine and Carnosine

Beta-Hydroxy Beta-Methylbutyrate

Boron

Caffeine

Carnitine

Cherry Juice

Choline

Chromium

Coenzyme Q10

Creatine

Dehydroepiandrosterone

Fish Oil and Omega-3 Fatty Acids

Ginseng

Glandulars

Glycerol

Green Tea

Inosine

Ketone Salts

Lactate Salts and Polylactate

Lecithin

Medium-Chain Triacylglycerol

Pangamic Acid

Phosphatidylserine

Phosphorus and Phosphate Salts

Polyphenols

Pyruvate and Dihydroxyacetone

Sodium Bicarbonate

Sodium Citrate

Sodium Nitrate

Vanadium

Wheat Germ Oil

Additive Effects of Combining Different Supplements

Contamination of Nutrition Supplements

Chapter 12. Nutrition and Training Adaptations

Training Adaptations

Signal Transduction Pathways

Starting a Signaling Cascade

Secondary Signals

Nutrition and Effects on Training Adaptations

Overreaching and the Overtraining Syndrome

Nutrition and Effects on Sleep

Nutrition and Effects on Rehabilitation

Chapter 13. Nutrition and Immune Function in Athletes

Functions of the Immune System and Its Cellular Components

General Mechanism of the Immune Response

Causes of Illness in Athletes

Effects of Exercise on the Immune System

Nutritional Manipulations to Decrease Immunodepression in Athletes

Conclusions and Recommendations

Chapter 14. Body Composition

Optimal Body Weight and Composition

Body Composition Models

Normal Ranges of Body Weight and Body Fat

Body Composition Measurement Techniques

Chapter 15. Weight Management

Genetics

Energy and Macronutrient Intake

Regulation of Appetite

Effect of Exercise on Appetite

Physical Activity and Energy Expenditure

Dietary Weight-Loss Methods

Exercise for Weight Loss

Decreased Resting Metabolic Rate With Weight Loss

Weight Cycling

Gender Differences in Weight Loss

Practicalities of Weight Loss for Athletes

Weight Gain

Chapter 16. Eating Disorders in Athletes

Types of Eating Disorders

Prevalence of Eating Disorders in Athletes

Effects of Eating Disorders on Sports Performance

Effects of Eating Disorders on Health

Treatment and Prevention of Eating Disorders

Chapter 17. Personalized Nutrition

Genetic Influences

Turning Science Into Practice

Specific Populations

Nutrition Application in Different Sport Situations and Populations

Appendix A. Key Concepts in Biological Chemistry Relevant to Sport Nutrition

Appendix B. Unit Conversion Tables

Appendix C. Recommended Daily Allowances for North America

Appendix D. Reference Nutrient Intakes for the United Kingdom

Appendix E. Recommended Dietary Intakes for Australia and New Zealand