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Sports nutrition : enhancing athletic performance PDF

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Nutrition ES n P SPORTS NUTRITION h aO n c R Enhancing Athletic Performance i n T g Edited by S A bill i. Campbell t h N l e With the constant flow of information related to sports nutrition coming from t 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, PT with more than 1,000 references from top academic journals, offering critical e R knowledge concerning nutrient ingestion for enhancing exercise and sports perfor- r 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 r how nutrients exert physiologic effects that lead to increased athletic potential. mI O a 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 C • Pre-exercise dietary fat intake strategies a • Comparison of high-quality proteins m 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 e maintaining precious lean muscle mass. Four principles of fat loss are set forth that l are integral for success in optimizing body composition. This book presents both l performance nutrition principles and exercise biochemistry, addressing the key questions of what, when, and how much to ingest for improved performance and training recovery. K14959 6000 Broken Sound Parkway, NW Suite 300, Boca Raton, FL 33487 711 Third Avenue an informa business New York, NY 10017 2 Park Square, Milton Park www.taylorandfrancisgroup.com Abingdon, Oxon OX14 4RN, UK CAT#K14959 cover.indd 1 10/14/13 9:53 PM 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) This book contains information obtained from authentic and highly regarded sources. Reasonable efforts have been made to publish reliable data and information, but the author and publisher cannot assume responsibility for the validity of all materials or the consequences of their use. The authors and publishers have attempted to trace the copyright holders of all material reproduced in this publication and apologize to copyright holders if permission to publish in this form has not been obtained. If any copyright material has not been acknowledged please write and let us know so we may rectify in any future reprint. Except as permitted under U.S. Copyright Law, no part of this book may be reprinted, reproduced, transmit- ted, or utilized in any form by any electronic, mechanical, or other means, now known or hereafter invented, including photocopying, microfilming, and recording, or in any information storage or retrieval system, without written permission from the publishers. For permission to photocopy or use material electronically from this work, please access www.copyright. com (http://www.copyright.com/) or contact the Copyright Clearance Center, Inc. (CCC), 222 Rosewood Drive, Danvers, MA 01923, 978-750-8400. CCC is a not-for-profit organization that provides licenses and registration for a variety of users. For organizations that have been granted a photocopy license by the CCC, a separate system of payment has been arranged. Trademark Notice: Product or corporate names may be trademarks or registered trademarks, and are used only for identification and explanation without intent to infringe. Visit the Taylor & Francis Web site at http://www.taylorandfrancis.com and the CRC Press Web site at http://www.crcpress.com 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

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