Sports nutrition : enhancing athletic performance

326 Pages·2013·19.996 MB·326\326

by  Bill I Campbell

Nutrition ES
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SPORTS NUTRITION h
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Enhancing Athletic Performance i
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Edited by S
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bill i. Campbell t
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With the constant flow of information related to sports nutrition coming from
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scholarly journals, it is difficult to sift through it all and determine what is rel- icU
evant. Sports Nutrition: Enhancing Athletic Performance helps in this endeavor,
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with more than 1,000 references from top academic journals, offering critical
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knowledge concerning nutrient ingestion for enhancing exercise and sports perfor-
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mance. This book offers a clear focus on scientifically based sports nutrition advice foI
to maximize performance. It also addresses exercise metabolism, which governs T
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how nutrients exert physiologic effects that lead to increased athletic potential. mI
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The book examines the three key macronutrients: fat, carbohydrate, and protein. n
It discusses various aspects of macronutrient metabolism, including differences cN
between a body at rest and during high-intensity exercise. Topics covered in the e
text include the following:
• Nutrient timing
• Leucine threshold to optimize muscle protein synthesis
• Carbohydrate manipulations for better endurance-
and resistance-exercise performance
• Dietary fat intake recommendations for improving performance
• Carbohydrate loading strategies
• Optimal amounts of protein to ingest on a meal-by-meal basis
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• Pre-exercise dietary fat intake strategies
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• Comparison of high-quality proteins
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In addition to enhancing performance, the book describes how to improve body p
composition, presenting a scientifically based strategy for losing body fat while b
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maintaining precious lean muscle mass. Four principles of fat loss are set forth that
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are integral for success in optimizing body composition. This book presents both
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performance nutrition principles and exercise biochemistry, addressing the key
questions of what, when, and how much to ingest for improved performance and
training recovery.
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SPORTS
NUTRITION
Enhancing Athletic
Performance

SP ORTS
NUTR ITI ON
Enhancing Athletic
Performance
Edited by
Bill i. CampBell
Boca Raton London New York
CRC Press is an imprint of the
Taylor & Francis Group, an informa business
CRC Press
Taylor & Francis Group
6000 Broken Sound Parkway NW, Suite 300
Boca Raton, FL 33487-2742
© 2014 by Taylor & Francis Group, LLC
CRC Press is an imprint of Taylor & Francis Group, an Informa business
No claim to original U.S. Government works
Version Date: 20130531
International Standard Book Number-13: 978-1-4665-1359-4 (eBook - PDF)
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Dedication
I would like to dedicate this book to my wife, Joanne.
You are the best blessing that God has given me. I love
everything about you and love spending my life with you.
© 2010 Taylor & Francis Group, LLC

Contents
Foreword ...................................................................................................................ix
Preface.......................................................................................................................xi
About the Author ...................................................................................................xiii
Contributors .............................................................................................................xv
Chapter 1 Fat Metabolism .....................................................................................1
Sam Greeley and Bill Campbell
Chapter 2 Dietary Fat Intake Strategies to Enhance Performance .....................21
Mike Roberts, Joe Company, and Bill Campbell
Chapter 3 Carbohydrate Metabolism ..................................................................45
Bill Campbell
Chapter 4 Dietary Carbohydrate Strategies for Performance Enhancement ......75
Bill Campbell
Chapter 5 Protein Metabolism ..........................................................................125
Bill Campbell
Chapter 6 Dietary Protein Strategies for Performance Enhancement ..............155
Bill Campbell
Chapter 7 Nutrient Timing: Carbohydrate–Protein Combinations ..................181
Bill Campbell
Chapter 8 Energy Balance ................................................................................199
Bill Campbell
Chapter 9 Enhancing Body Composition: Gaining Muscle and Losing Fat .....239
Bill Campbell, Paul La Bounty, and Elfego Galvan
vii
© 2010 Taylor & Francis Group, LLC
viii Contents
Chapter 10 Hydration and Performance .............................................................269
Jennifer Bunn
Appendix A: Overview of Bioenergetics ..............................................................297
Bill Campbell
© 2010 Taylor & Francis Group, LLC
Foreword
The relationship between exercise training, athletic performance, fitness, and
both acute and chronic nutrition has become one of the most important and fas-
cinating areas of scientific study, research, and professional application. With so
many types of training and diet philosophies and desired performance and phy-
sique, it remains difficult for many professionals to educate and provide effective
guidance to maximize training benefits and optimize performance outcomes. Dr.
Bill Campbell has proven uniquely qualified to effectively deliver both basic and
advanced concepts in a user-friendly fashion for educators as well as translate
complex research findings to practical application for sport nutritionists, personal
trainers, strength and conditioning coaches, and other professionals. Each chap-
ter of Sports Nutrition: Enhancing Athletic Performance is formatted master-
fully, transitioning concept introductions to problem and solution overviews and
practical applications.
Sports Nutrition: Enhancing Athletic Performance opens with a half dozen chap-
ters addressing macronutrients and how they are processed in the body at rest during
exercise. They examine how acute exercise and chronic training-related adapta-
tions can influence the metabolism and destinations for carbohydrates, proteins,
and fat. From there, the book overviews concepts related to nutrient timing—pro-
viding insight to more absolute applications vs. questionable, overstated, or under-
researched concepts. Special attention is paid to the relationships between exercise
on muscle protein synthesis (MPS), muscle protein breakdown (MPB), the influence
of exercise and nutrient type, total and timing, and net protein balance.
The last three chapters of the book are dedicated to three critically important
sport nutrition concepts that are often overshadowed or are treated as secondary con-
siderations among athletes despite their having among the largest influences on acute
performance, maximization of training adaptations, and long term performance and
fitness improvement. Energy balance and understanding how to accurately assess
both an individual’s energy requirements for weight management as well as a sport
and individualized macronutrient targets remain confusing and complex. The book
again delivers with an easy to understand overview while highlighting both strengths
and weaknesses in our current scientific understanding. Energy balance naturally
transitions to the next chapter on body composition and how practitioners can under-
stand and apply different tools in their practice. Sports Nutrition: Enhancing Athletic
Performance closes with a chapter on hydration emphasizing the fundamental role
of hydration in maximizing performance and easy to apply guidelines for successful
hydration strategies.
ix
© 2010 Taylor & Francis Group, LLC