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Nutrition for Sport, Exercise and Performance: A practical guide for students, sports enthusiasts and professionals PDF

445 Pages·2016·3.62 MB·English
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CONTENTS List of figures, tables and boxes Contributors Abbreviations Introduction Part 1. The science of nutrition and sport 1. Introduction to sport and exercise Kane Middleton, Andrew Govus, Anthea Clarke and Adrienne Forsyth 2. Energy for sport and exercise Matthew Cooke and Sam S.X. Wu 3. Digestion and absorption of macronutrients in sport and exercise Annie-Claude M. Lassemillante and Sam S.X. Wu 4. Macronutrients Evangeline Mantzioris 5. Micronutrients and antioxidants Gina Trakman 6. Translating nutrition: From nutrients to foods Adrienne Forsyth 7. Dietary assessment Yasmine C. Probst 8. Introduction to diet planning Adrienne Forsyth and Tim Stewart Part 2. Nutrition for exercise 9. Macronutrient periodisation Louise M. Burke 10. Exercise nutrition Regina Belski 11. Hydration Ben Desbrow and Christopher Irwin 12. Sports supplements Michael Leveritt 13. Changing body composition and anthropometry Patria Hume Part 3. Applied sports nutrition 14. Endurance sports Gregory Cox 15. Strength and power athletes Gary Slater and Lachlan Mitchell 16. Team sport athletes Stephen J. Keenan and Brooke Devlin 17. Weight category and aesthetic sport athletes Regina Belski 18. Young athletes Helen O’Connor and Bronwen Lundy 19. Masters athletes Janelle Gifford and Helen O’Connor 20. Paralympic athletes Michelle Minehan and Elizabeth Broad 21. Travelling athletes Shona L. Halson, Georgia Romyn and Michelle Cort 22. Environmental and climate considerations for athletes Alan McCubbin 23. Gastrointestinal disturbances in athletes Dana M. Lis and Stephanie K. Gaskell 24. Nutrition support for injury management and rehabilitation Rebekah Alcock and Greg Shaw 25. Cultural perspectives Frankie Pui Lam Siu and Evangeline Mantzioris 26. Working with athletes Anthony Meade Glossary Index LIST OF FIGURES, TABLES AND BOXES TABLES Table 1.1. Categories of sport Table 1.2. Advantages and disadvantages of measuring exercise intensity using heart rate monitoring Table 1.3. The Borg 6–20 scale of perceived exertion Table 1.4. The Foster Category Ratio scale Table 1.5. Stratification of exercise intensity using various physiological and perceptual methods according to the American College of Sports Medicine (ACSM) Table 1.6. Typical values for selected cardiorespiratory parameters during rest, submaximal and maximal exercise for a healthy adult male Table 1.7. A comparison of the physiological, neurological and biomechanical properties of different skeletal muscle fibre types Table 1.8. Australia’s Physical Activity Guidelines Table 1.9. Example application of the FITT principle for targeted physiological adaptation Table 2.1. Adaptations from aerobic and anaerobic resistance training Table 2.2. Three reactions of the phosphagen system Table 2.3. Energy systems used to support select sporting activities Table 2.4. Energy produced per litre of O when metabolising different 2 macronutrients Table 2.5. Maximal tests of aerobic capacity and energy expenditure Table 3.1. Action of digestive enzymes and their target nutrients Table 3.2. Hormonal control of digestion—selected hormones Table 4.1. Recommendations for the intake of the essential fatty acids Table 5.1. Vitamin D status based on serum 25(OH)D (nmol/L) levels Table 5.2. Summary of functional roles of micronutrients related to athletic performance Table 6.1. Food sources of complementary proteins Table 6.2. Good food sources of macronutrients for athletes Table 6.3. Good food sources of select micronutrients for athletes Table 6.4. Nutrient composition of foods commonly consumed by athletes Table 7.1. Summary of common dietary assessment methods Table 9.1. Examples of themes in which nutrients are periodised to enhance performance Table 9.2. Dietary strategies that achieve specific goals with carbohydrate availability Table 11.1. Summary of commonly used hydration assessment techniques Table 11.2. Summary of fluid recommendations prior to, during and following exercise to optimise performance Table 11.3. Summary of fluid retention from commonly consumed beverages when consumed without food Table 11.4. Studies investigating the interaction of food on rehydration Table 14.1. Daily carbohydrate intake recommendations for endurance athletes Table 14.2. Components in food that affect bioavailability of iron Table 14.3. Carbohydrate intake recommendations for endurance athletes during exercise Table 17.1. Weight categories for selected sports (Australia and New Zealand) Table 20.1. Impairments in Paralympic sports Table 20.2. Sports contested at Paralympic Games Table 21.1. An example of a travel nutrition risk management audit Table 23.1. Dietary management tools to prevent gastrointestinal symptoms Table 24.1. Overview of rehabilitation and nutrition planning for the injured athlete Table 25.1. Summary of healthy food options in Asian countries Table 25.2. Summary of healthy food options in Middle East countries FIGURES Figure 1.1. Endurance–power continuum of sport Figure 1.2. Levels of sports participation Figure 1.3. The relationship between oxygen uptake ( O ) and heart rate during 2 treadmill running Figure 1.4. The sliding filament theory of skeletal muscle contraction Figure 1.5. The general adaptive syndrome and its application to periodisation Figure 1.6. J-shaped relationship between exercise and risk of an upper respiratory tract infection (URTI) Figure 2.1. An ATP molecule Figure 2.2. Metabolic pathways involved in ATP resynthesis Figure 2.3. Aerobic metabolism pathway for macronutrients Figure 2.4. Indirect calorimetry using a mouthpiece connected to a metabolic cart Figure 3.1. Components of the digestive tract and accessory organs Figure 3.2. The intestinal folds and villi: important anatomical features that increase the surface area of the small intestine Figure 4.1. Chemical structure of amino acids Figure 4.2. Structural relationship of some fatty acids Figure 4.3. Chemical structure of carbohydrates Figure 5.1. Food sources of micronutrients Figure 5.2. Stages of iron deficiency Figure 6.1. Australian Guide to Healthy Eating Figure 9.1. Example of a yearly training plan for a team sport (football) with a weekly match fixture Figure 9.2. Example of a yearly training plan for an individual sport (swimming) with a double peak Figure 14.1. Fluid intake advice Figure 22.1. Effect of heat (<25°C compared to >25°C) for running events in IAAF World Championship events held between 1999 and 2011 Figure 22.2. Effect of cold water and ice slushie ingestion on rectal temperature: (a) 30 minutes after commencing consumption; (b) following a 30-minute warm-up in preparation for competition Figure 22.3. Athletes with extra fluid storage at the Marathon des Sables, Morocco Figure 23.1. Carbohydrate oxidation rates from different carbohydrate blends BOXES Box 2.1. Did you know? Aerobic vs anaerobic glycolysis Box 2.2. Estimating daily energy requirements Box 4.1. Calculating energy from macronutrients in food Box 4.2. Nutrient Reference Values (NRVs) Box 6.1. Australian Dietary Guidelines Box 6.2. New Zealand Eating and Body Weight Statements Box 6.3. A one-day eating plan Box 7.1. National Nutrition and Physical Activity Survey 2011–13 Box 8.1. Janice’s baseline physiological requirements Box 8.2. Janice’s nutrition plan Box 8.3. Janice’s nutrition log Box 8.4. Case studies Box 9.1. Exercise economy Box 10.1. Examples of suitable pre-exercise meals/snacks Box 10.2. Snack/meal options for after exercise Box 14.1. Example meal plan for an elite female triathlete Box 14.2. How much glycogen do endurance athletes use? Box 14.3. Carbohydrate loading practice considerations Box 14.4. Examples of pre-race meals Box 14.5. Carbohydrate food and fluid suggestions for endurance racing Box 17.1. Examples of advice for weight category athletes Box 18.1. Consequences of RED-S Box 18.2. Questions to consider if RED-S is suspected Box 21.1. Strategies to minimise travel fatigue Box 21.2. Strategies to minimise the effects of jet lag Box 21.3. Strategies for a good night’s sleep Box 25.1. How do Thai curries differ from other Asian curries? Box 26.1. Tips for sports dietitians starting out in a new team

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