Nutrition for Health, Fitness and Sport

705 Pages·2016·58.534 MB·English

by  Melvin H. Williams, Eric S. Rawson, J. David Branch

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Eleventh Edition
NUTRITION
FOR HEALTH, FITNESS & SPORT
Melvin H. Williams
Old Dominion University
J. David Branch
Old Dominion University
Eric S. Rawson
Bloomsburg University
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NUTRITION FOR HEALTH, FITNESS AND SPORT: ELEVENTH EDITION
Published by McGraw-Hill Education, 2 Penn Plaza, New York, NY 10121. Copyright © 2017 by
McGraw-Hill Education. All rights reserved. Printed in the United States of America. Previous editions
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Library of Congress Cataloging-in-Publication Data
Names: Williams, Melvin H. | Rawson, Eric S. | Branch, J. David, 1956-
Title: Nutrition for health, fitness, and sport / Melvin H. Williams, Old
Dominion University, Eric S. Rawson, Bloomsburg University, J. David
Branch, Old Dominion University.
Description: Eleventh edition. | New York, NY : McGraw-Hill, [2017] |
Includes index.
Identifiers: LCCN 2015038385 | ISBN 9780078021350 (alk. paper)
Subjects: LCSH: Nutrition. | Physical fitness. | Sports—Physiological
aspects.
Classification: LCC QP141 .W514 2017 | DDC 613.2—dc23 LC record available at
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website does not indicate an endorsement by the authors or McGraw-Hill Education, and McGraw-Hill
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To Jeanne,
Sara, Nik, Katy, Lucy, and Jake May
Serena, Jeff, Daniel, and David Newsom
—Melvin H. Williams
To Carol, David, Anne Randolph, Ellie,
Gracie, and the rest of my family
—J.David Branch
To Debbie, Christopher, Matthew,
and Erica
—Eric S. Rawson
and
To our teachers, colleagues,
and students
Mel, David and Eric
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Brief Contents
Introduction to Nutrition for Health, Fitness,
CHAPTER ONE
and Sports Performance 1
Healthful Nutrition for Fitness and Sport:
CHAPTER TWO
The Consumer Athlete 37
Human Energy 90
CHAPTER THREE
Carbohydrates: The Main Energy Food 125
CHAPTER FOUR
Fat: An Important Energy Source during Exercise 175
CHAPTER FIVE
Protein: The Tissue Builder 223
CHAPTER SIX
Vitamins: The Organic Regulators 277
CHAPTER SEVEN
Minerals: The Inorganic Regulators 327
CHAPTER EIGHT
Water, Electrolytes, and Temperature Regulation 370
CHAPTER NINE
Body Weight and Composition for Health and Sport 428
CHAPTER TEN
Weight Maintenance and Loss through Proper Nutrition
CHAPTER ELEVEN
and Exercise 476
Weight Gaining through Proper Nutrition and Exercise 539
CHAPTER TWELVE
Food Drugs and Related Supplements 565
CHAPTER THIRTEEN
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Contents
Preface xiii Where can I get sound nutritional information to combat quackery
in health and sports? 26
Research and Prudent Recommendations 27
CHA PTER O NE
What types of research provide valid information? 28
Introduction to Nutrition for Health, Why do we often hear contradictory advice about the effects of
nutrition on health or physical performance? 29
Fitness, and Sports Performance 1
What is the basis for the dietary recommendations presented in
this book? 30
Health-Related Fitness: Exercise and Nutrition 4
How does all this relate to me? 31
Exercise and Health-Related Fitness 4
Application Exercises 32
What is health-related fitness? 4
What are the basic principles of exercise training? 4 Review Questions—Multiple Choice 32
What is the role of exercise in health promotion? 6
Review Questions—Essay 33
How does exercise enhance health? 6
Do most of us exercise enough? 8 References 33
How much physical activity is enough for health benefits? 8
Am I exercising enough? 11
Can too much exercise be harmful to my health? 11
CHAPTER TW O
Nutrition and Health-Related Fitness 12
Healthful Nutrition for Fitness and Sport:
What is nutrition? 12
What is the role of nutrition in health promotion? 13 The Consumer Athlete 37
Do we eat right? 14
What are some general guidelines for healthy eating? 15 Essential Nutrients and Recommended Nutrient
Am I eating right? 16 Intakes 39
Are there additional health benefits when both exercise and diet What are essential nutrients? 39
habits are improved? 16 What are nonessential nutrients? 39
How are recommended dietary intakes determined? 40
Sports-Related Fitness: Exercise and Nutrition 17
What is sports-related fitness? 17 The Balanced Diet and Nutrient Density 42
What is sports nutrition? 18 What is a balanced diet? 42
Is sports nutrition a profession? 18 What foods should I eat to obtain the nutrients I need? 43
Are athletes today receiving adequate nutrition? 19 What is the MyPlate food guide? 43
Why are some athletes malnourished? 19 What is the Food Exchange System? 45
How does nutrition affect athletic performance? 20 What is the key-nutrient concept for obtaining a balanced
What should athletes eat to help optimize sport performance? 20 diet? 46
What is the concept of nutrient density? 47
Ergogenic Aids and Sports Performance: Beyond
Will using the MyPlate food guide or the Food Exchange System
Training 21
guarantee me optimal nutrition? 49
What is an ergogenic aid? 21
Why are nutritional ergogenics so popular? 22 Healthful Dietary Guidelines 49
Are nutritional ergogenics effective? 22 What is the basis underlying the development of healthful dietary
Are nutritional ergogenics safe? 22 guidelines? 49
Are nutritional ergogenics legal? 23 What are the recommended dietary guidelines for reducing the
Where can I find more detailed information on sports risk of chronic disease? 50
supplements? 23
Vegetarianism 56
Nutritional Quackery in Health and Sports 24 What types of foods does a vegetarian eat? 56
What is nutritional quackery? 24 What are some of the nutritional concerns with a vegetarian
Why is nutritional quackery so prevalent in athletics? 25 diet? 57
How do I recognize nutritional quackery in health and sports? 25 Is a vegetarian diet more healthful than a nonvegetarian diet? 59
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How can I become a vegetarian? 61 How do we measure physical activity and energy
Will a vegetarian diet affect physical performance potential? 62 expenditure? 92
What is the most commonly used measure of energy? 95
Consumer Nutrition—Food Labels and Health
Claims 63 Human Energy Systems 97
What nutrition information do food labels provide? 63 How is energy stored in the body? 97
How can I use this information to select a healthier diet? 63 What are the human energy systems? 98
What are the proposed changes to the current food label? 65 What nutrients are necessary for operation of the human energy
What health claims are allowed on food products? 67 systems? 101
What are functional foods? 68
Human Energy Metabolism during Rest 102
Consumer Nutrition—Dietary Supplements What is metabolism? 102
and Health 69 What factors account for the amount of energy expended during
What are dietary supplements? 69 rest? 102
Will dietary supplements improve my health? 70 What effect does eating a meal have on the metabolic rate? 102
Can dietary supplements harm my health? 71 How can I estimate my daily resting energy expenditure
(REE)? 103
Consumer Nutrition—Food Quality and Safety 72
What genetic factors affect my REE? 103
Is current food biotechnology effective and safe? 72
How do dieting and body composition affect my REE? 104
Do pesticides in food present significant health risks? 73
What environmental factors may also influence the REE? 104
Are organic foods safer and healthier choices? 74
What energy sources are used during rest? 104
Does commercial food processing affect food quality and safety? 74
Human Energy Metabolism during Exercise 105
Does home food processing affect food quality and safety? 75
What is food poisoning? 76 How do my muscles influence the amount of energy I can produce
Are food additives safe? 77 during exercise? 105
Why do some people experience adverse reactions to some What effect does muscular exercise have on the metabolic
foods? 78 rate? 106
How is energy expenditure of the three human energy systems
Healthful Nutrition: Recommendations for Better
measured during exercise? 106
Physical Performance 79
How can I convert the various means of expressing exercise
What should I eat during training? 79 energy expenditure into something more useful to me, such as
When and what should I eat just prior to competition? 80 Calories per minute? 107
What should I eat during competition? 81 How can I tell what my metabolic rate is during
What should I eat after competition? 81 exercise? 109
Should athletes use commercial sports foods? 81 How can I determine the energy cost of my exercise
How can I eat more nutritiously while traveling for routine? 109
competition? 82 What are the best types of activities to increase energy
How do gender and age influence nutritional recommendations expenditure? 110
for enhanced physical performance? 84 Does exercise affect my resting energy expenditure
What apps are available to help me in my quest to develop (REE)? 111
a diet plan to improve both my health and my sports Does exercise affect the thermic effect of food (TEF)? 112
performance? 85 How much energy should I consume daily? 112
Application Exercise 85 Human Energy Systems and Fatigue during
Review Questions—Multiple Choice 86 Exercise 115
What energy systems are used during exercise? 115
Review Questions—Essay 86
What energy sources are used during exercise? 116
References 87 What is the “fat burning zone” during exercise? 117
What is fatigue? 118
What causes acute fatigue in athletes? 119
How can I delay the onset of fatigue? 120
CHAPTER TH R EE
How is nutrition related to fatigue processes? 120
Human Energy 90
Application Exercise 122
Measures of Energy 91 Review Questions—Multiple Choice 122
What is energy? 91
Review Questions—Essay 123
What terms are used to quantify work and power during
exercise? 92 References 123
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Carbohydrates: Ergogenic Aspects 159
CHA PTER FO UR
Do the metabolic by-products of carbohydrate exert an ergogenic
Carbohydrates: The Main Energy effect? 159
Food 125 Dietary Carbohydrates: Health Implications 161
How do refined sugars and starches affect my health? 161
Dietary Carbohydrates 126 Are artificial sweeteners safe? 162
What are the different types of dietary carbohydrates? 126 Why are complex carbohydrates thought to be beneficial
What are some common foods high in carbohydrate to my health? 164
content? 128 Why should I eat foods rich in fiber? 164
How much carbohydrate do we need in the diet? 129 Do some carbohydrate foods cause food intolerance? 166
Does exercise exert any beneficial health effects related
Metabolism and Function 130
to carbohydrate metabolism? 167
How are dietary carbohydrates digested and absorbed and what
are some implications for sports performance? 130 Application Exercise 168
What happens to the carbohydrate after it is absorbed into the
Review Questions—Multiple Choice 168
body? 131
What is the metabolic fate of blood glucose? 132 Review Questions—Essay 169
How much total energy do we store as carbohydrate? 135
References 170
Can the human body make carbohydrates from protein
and fat? 136
What are the major functions of carbohydrate in human
CHAPTER FIVE
nutrition? 136
Carbohydrates for Exercise 138 Fat: An Important Energy
In what types of activities does the body rely heavily on Source during Exercise 175
carbohydrate as an energy source? 138
Why is carbohydrate an important energy source for Dietary Fats 176
exercise? 138 What are the different types of dietary fats? 176
What effect does endurance training have on carbohydrate What are triglycerides? 176
metabolism? 139 What are some common foods high in fat content? 177
How is hypoglycemia related to the development of fatigue? 139 How do I calculate the percentage of fat Calories in a food? 178
How is lactic acid production related to fatigue? 141 What are fat substitutes? 179
How is low muscle glycogen related to the development of What is cholesterol? 180
fatigue? 141 What foods contain cholesterol? 180
How are low endogenous carbohydrate levels related to the What are phospholipids? 180
central fatigue hypothesis? 143 What foods contain phospholipids? 181
Will eating carbohydrate immediately before or during an event How much fat and cholesterol do we need in the diet? 181
improve physical performance? 144
Metabolism and Function 183
When, how much, and in what form should carbohydrates be
How does dietary fat get into the body? 183
consumed before or during exercise? 147
What happens to the lipid once it gets in the body? 183
What is the importance of carbohydrate replenishment after
What are the different types of lipoproteins? 185
prolonged exercise? 151
Can the body make fat from protein and carbohydrate? 186
Will a high-carbohydrate diet enhance my daily exercise
What are the major functions of the body lipids? 186
training? 152
How much total energy is stored in the body as fat? 187
Carbohydrate Loading 154
Fats and Exercise 188
What is carbohydrate, or glycogen, loading? 154
Are fats used as an energy source during exercise? 188
What type of athlete would benefit from carbohydrate
Does gender or age influence the use of fats as an energy source
loading? 154
during exercise? 189
How do you carbohydrate load? 154
What effect does exercise training have on fat metabolism during
Will carbohydrate loading increase muscle glycogen
exercise? 190
concentration? 155
How do I know if my muscles have increased their glycogen Fats: Ergogenic Aspects 191
stores? 156 High-fat diets 191
Will carbohydrate loading improve exercise performance? 157 High-fat diets and weight loss 193
Are there any possible detrimental effects relative to Does exercising on an empty stomach or fasting improve
carbohydrate loading? 158 performance? 194
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Can the use of medium-chain triglycerides improve endurance What are some general recommendations relative to dietary
performance or body composition? 194 protein intake for athletes? 237
Is the glycerol portion of triglycerides an effective Are protein supplements necessary? 239
ergogenic aid? 195
Before Sleep Protein Intake 240
Are phospholipid dietary supplements effective
ergogenic aids? 195 Protein: Ergogenic Aspects 241
Omega-3 fatty acid and fish oil supplements 196 What types of special protein supplements are marketed to
Can carnitine improve performance or weight loss? 197 physically active individuals? 241
Can hydroxycitrate (HCA) enhance endurance performance? 198 Do high-protein diets or protein supplements increase muscle
Can conjugated linoleic acid (CLA) enhance exercise mass and strength in resistance-trained individuals? 242
performance or weight loss? 198 Do high-protein diets or protein supplements improve
What’s the bottom line regarding the ergogenic effects of fat aerobic endurance performance in endurance-trained
burning diets or strategies? 198 individuals? 243
Are amino acid, amine, and related nitrogen-containing
Dietary Fats and Cholesterol: Health Implications 199
supplements effective ergogenic aids? 245
How does cardiovascular disease develop? 199
How do the different forms of serum lipids affect the Dietary Protein: Health Implications 262
development of atherosclerosis? 201 Does a deficiency of dietary protein pose any health risks? 262
Can I reduce my serum lipid levels and possibly reverse Does excessive protein intake pose any health risks? 263
atherosclerosis? 203 Does the consumption of individual amino acids pose any health
What should I eat to modify my serum lipid profile favorably? 204 risks? 265
Can exercise training also elicit favorable changes in the serum
Application Exercise 266
lipid profile? 211
Review Questions—Multiple Choice 266
Application Exercise 215
Review Questions—Multiple Choice 215 Review Questions—Essay 267
Review Questions—Essay 216 References 267
References 216
CHAPTER SE VEN
CHAPTER SI X
Vitamins: The Organic Regulators 277
Protein: The Tissue Builder 223
Basic Facts 278
Dietary Protein 224 What are vitamins and how do they work? 278
What is protein? 224 What vitamins are essential to human nutrition? 280
Is there a difference between animal and plant protein? 225 In general, how do deficiencies or excesses of vitamins influence
What are some common foods that are good sources of health or physical performance? 280
protein? 226
Fat-Soluble Vitamins 283
How much dietary protein do I need? 226
Vitamin A (retinol) 283
How much of the essential amino acids do I need? 228
Vitamin D (cholecalciferol) 284
What are some dietary guidelines to ensure adequate protein
Vitamin E (alpha-tocopherol) 288
intake? 228
Vitamin K (menadione) 290
Metabolism and Function 229
Water-Soluble Vitamins 291
What happens to protein in the human body? 229
Thiamin (vitamin B) 291
Can protein be formed from carbohydrates and fats? 230 1
Riboflavin (vitamin B ) 292
What are the major functions of protein in human nutrition? 231 2
Niacin 293
Proteins and Exercise 232 Vitamin B (pyridoxine) 294
6
Are proteins used for energy during exercise? 232 Vitamin B (cobalamin) 295
12
Does exercise increase protein losses in other ways? 234 Folate (folic acid) 296
What happens to protein metabolism during recovery after Pantothenic acid 297
exercise? 234 Biotin 298
What effect does exercise training have upon protein Choline 298
metabolism? 234 Vitamin B complex 299
Does exercise Increase the Need for Dietary Protein? 236 Vitamin C (ascorbic acid) 300
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Vitamin Supplements: Ergogenic Aspects 302 Should physically active individuals take mineral
Should physically active individuals take vitamin supplements? 362
supplements? 303 Application Exercise 363
Can the antioxidant vitamins prevent fatigue or muscle damage
during training? 303 Review Questions—Multiple Choice 363
How effective are the special vitamin supplements marketed Review Questions—Essay 364
for athletes? 305
What’s the bottom line regarding vitamin supplements References 364
for athletes? 307
Vitamin Supplements: Health Aspects 308
Can I obtain the vitamins I need through my diet? 308 CHAPTER NINE
Why are vitamin supplements often recommended? 308
Why do individuals take vitamin megadoses? 310 Water, Electrolytes, and Temperature
Do foods rich in vitamins, particularly antioxidant vitamins, help Regulation 370
deter chronic disease? 310
Do vitamin supplements help deter disease? 311 Water 372
How much of a vitamin supplement is too much? 314 How much water do you need per day? 372
If I want to take a vitamin-mineral supplement, what are some What else is in the water we drink? 372
prudent guidelines? 315 Where is water stored in the body? 374
How is body water regulated? 374
Application Exercises 317
How do I know if I am adequately hydrated? 376
Review Questions—Multiple Choice 317 What are the major functions of water in the body? 376
Can drinking more water or fluids confer any health
Review Questions—Essay 318
benefits? 377
References 318
Electrolytes 378
What is an electrolyte? 378
Sodium (Na) 378
CHA PTER EI GH T
Chloride (Cl) 380
Potassium (K) 380
Minerals: The Inorganic Regulators 327
Regulation of Body Temperature 381
Basic Facts 328
What is the normal body temperature? 381
What are minerals, and what is their importance to humans? 328
What are the major factors that influence body
What minerals are essential to human nutrition? 329
temperature? 382
In general, how do deficiencies or excesses of minerals influence
How does the body regulate its own temperature? 382
health or physical performance? 329
What environmental conditions may predispose an athletic
Macrominerals 331 individual to hyperthermia? 383
Calcium (Ca) 331 How does exercise affect body temperature? 384
Phosphorus (P) 339 How is body heat dissipated during exercise? 385
Magnesium (Mg) 342 Exercise Performance in the Heat: Effect
Trace Minerals 344 of Environmental Temperature and Fluid
Iron (Fe) 344 and Electrolyte Losses 385
Copper (Cu) 349 How does environmental heat affect physical performance? 386
Zinc (Zn) 350 How do dehydration and hypohydration affect physical
Chromium (Cr) 352 performance? 387
Selenium (Se) 354 How fast may an individual dehydrate while exercising? 389
Boron (B) 356 How can I determine my sweat rate? 389
Vanadium (V) 357 What is the composition of sweat? 390
Manganese (Mn) 357 Is excessive sweating likely to create an electrolyte
Other Trace Minerals 358 deficiency? 390
Mineral Supplements: Exercise and Health 360 Exercise in the Heat: Fluid, Carbohydrate,
Does exercise increase my need for minerals? 360 and Electrolyte Replacement 390
Can I obtain the minerals I need through my diet? 360 Which is most important to replace during exercise in the
Are mineral megadoses or some nonessential minerals harmful? 361 heat—water, carbohydrate, or electrolytes? 391
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