Nutritional guidelines for athletic performance : the training table

340 Pages·2012·17.869 MB·English

by  Lemuel W Taylor

NUTRITIONAL
GUIDELINES
FOR
ATHLETIC
PERFORMANCE
THE TRAINING TABLE

NUTRITIONAL
GUIDELINES
FOR
ATHLETIC
PERFORMANCE
THE TRAINING TABLE
Edited By
LEMUEL W. TAYLOR IV
Boca Raton London New York
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Version Date: 20120215
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To the most important people in my life:
my wife Vanessa, my parents Maria and Lem Taylor III,
and all the rest of my family and close friends
who have supported me over the years

Contents
Preface.......................................................................................................................ix
Acknowledgments......................................................................................................xi
Editor......................................................................................................................xiii
Contributors..............................................................................................................xv
Chapter 1 Introduction:.The.Role.of.the.Training.Table.......................................1
Michael D. Roberts and Lem W. Taylor IV
Section i caloric Demands of Sport
Chapter 2 Energy.Demands:.Sedentary.versus.Active.Individuals.......................7
Julie Kresta
Chapter 3 Energy.Demands.for.Endurance.Athletes...........................................23
Ronald W. Mendel
Chapter 4 Energy.Demands.for.Strength–Power.Athletes..................................47
Chris N. Poole and Colin D. Wilborn
Chapter 5 Meal.Planning.for.Athletes.................................................................63
Amanda Carlson-Phillips
Section ii Role of individual nutrients
Chapter 6 Protein.Needs.of.Athletes...................................................................99
Kristin Dugan and Colin D. Wilborn
Chapter 7 Carbohydrate.Needs.of.Athletes.......................................................117
Christopher J. Rasmussen
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viii Contents
Chapter 8 Fat.Needs.of.Athletes........................................................................139
Jonathan M. Oliver, Michelle A. Mardock, and Justin P. Dobson
Chapter 9 Micronutrient.Needs.of.Athletes.......................................................159
Fanny Dufour and Lem W. Taylor IV
Chapter 10 Fluid.Needs.of.Athletes.....................................................................175
Chad Kerksick
Section iii other training table considerations
Chapter 11 Calorie.Needs.for.Improving.Body.Composition.............................197
Vincent J. Dalbo and Michael D. Roberts
Chapter 12 Calorie.Needs.for.Inducing.Muscle.Hypertrophy.............................225
Michael D. Roberts
Chapter 13 Nutrient.Timing.for.Optimal.Adaptation.and.Recovery...................243
Brian D. Shelmadine, Paul M. La Bounty, and Kara A. Sample
Chapter 14 Carbohydrates:.What.We.Know.about.Low.versus.High.Levels.
for.Athletes........................................................................................277
Abbie E. Smith, Jose Antonio, and David H. Fukuda
Chapter 15 Nutrition.for.the.Aging.Athlete.........................................................301
Thomas W. Buford, Matthew B. Cooke, and Jean L. Gutierrez
Preface
The.idea.and.origination.of.this.project.came.during.a.phone.conversation.with.
Dr. Ira.Wolinsky,.who.read.a.previous.book.chapter.that.I.had.authored..After.a.
couple.more.conversations.and.e-mail.exchanges,.the.idea.for.this.book.developed.
The.concept.of.the.“Training.Table”.became.the.primary.interest.and.direction.
of.this.book.for.various.reasons..The.practice.known.as.the.“training.table,”.which.
is.defined.as.a.table.where.athletes.in.a.training.program.eat.planned.meals.to.help.
in.their.conditioning/training,.leads.ultimately.to.improved.adaptation.and.enhanced.
performance.
Even.though.many.factors.contribute.to.athletic.performance,.the.role.of.proper.
nutrition.cannot.be.emphasized.enough..The.importance.of.proper.daily.nutrition.
has.several.implications.on.overall.health.and.proper.homeostatic.functioning.of.the.
body,.but.that.can.be.said.for.any.person,.whether.sedentary.or.an.elite-level.athlete..
We.do.know.that.when.an.individual.goes.from.a.sedentary.to.an.active.lifestyle,.
their.daily.nutrient.needs.change..If.we.extrapolate.that.to.an.elite.athlete.who.is.
training.a.minimum.of.15–20.hours.per.week,.but.in.some.cases.as.many.as.40–60.
hours.per.week,.these.nutrient.requirements.grow.in.proportion.to.this.level.of.activ-
ity..Knowing.this,.it.is.vital.for.athletes.and.for.the.individuals.who.train.these.ath-
letes.to.know.the.proper.nutritional.requirements.that.are.appropriate.for.a.particular.
sport,.body.size,.gender,.set.of.goals,.etc...
This.book.addresses.these.needs.for.athletes.on.a.comprehensive.basis.from.a.
training.table.perspective.and.provides.practical.recommendations.along.the.way.to.
include.the.most.significant.parts.of.a.training.table..The.book.focuses.on.the.key.
nutritional.guidelines.for.the.macronutrients,.basic.calorie.needs,.and.macronutrient-
specific.needs.for.various.types.of.athletes..
During.the.editorial.process.and.upon.reviewing.all.of.the.up-to-date.research.
presented.in.the.text,.it.became.clear.to.me.that.knowing.these.basic.requirements.
and.combining.them.with.proper.training.are.the.two.most.important.factors.in.
maximizing.training.adaptations.and.performance..The.world.of.sports.nutrition.
has.evolved.immensely.over.the.last.10–15.years,.and.it.will.continue.to.evolve.as.
the.field.moves.forward..I.hope.this.book.will.contribute.to.the.field.by.presenting.
practical.information.based.on.up-to-date.research..
Lem W. Taylor IV, PhD, FISSN, CISSN
Assistant Professor
University of Mary Hardin-Baylor
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