Sports nutrition: from lab to kitchen

201 Pages·2010·7.272 MB·English

by  Asker E Jeukendrup

lab->kitchen 07.01.2010 14:22 Uhr Seite 1
Sports Nutrition – From Lab to Kitchen
lab->kitchen 07.01.2010 14:22 Uhr Seite 2
Supported by:
lab->kitchen 12.01.2010 14:25 Uhr Seite 3
Asker Jeukendrup (Ed.)
Sports Nutrition
From Lab to Kitchen
b
© fotolia, sylada © fotolia, jorisvo © fotolia, Agamt
Meyer & Meyer Sport
lab->kitchen 07.01.2010 14:22 Uhr Seite 4
British Library Cataloguing in Publication Data
A catalogue record for this book is available from the British Library
Asker Jeukendrup (Ed.)
Sports Nutrition – From Lab to Kitchen
Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2010
ISBN 978-1-84126-296-3
All rights reserved, especially the right to copy and distribute, including the translation rights.
No part of this work may be reproduced – including by photocopy, microfilm or any other means – processed, stored
electronically, copied or distributed in any form whatsoever without the written permission of the publisher.
© 2010 Meyer & Meyer Sport (UK) Ltd.
Aachen, Adelaide, Auckland, Budapest, Cape Town, Graz, Indianapolis,
Maidenhead, Olten (CH), Singapore, Toronto
Member of the World
Sport Publishers' Association (WSPA)
www.w-s-p-a.org
Editing: Martha Tuninga
Printed and bound by: B.O.S.S Druck und Medien GmbH, Germany
ISBN 978-1-84126-296-3
E-Mail: [email protected]
www.m-m-sports.com
lab->kitchen 07.01.2010 14:22 Uhr Seite 5
CONTENTS
Contents
Authors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7
Chapter 01 The history of sports nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
Bengt Saltin and Asker Jeukendrup
Chapter 02 What is the optimal composition of an athlete’s diet? . . . . . . . . . .14
Liz Broad and Greg Cox
Chapter 03 The optimal pre-competition meal . . . . . . . . . . . . . . . . . . . . . . . . . . .19
Asker Jeukendrup
Chapter 04 Carbohydrate intake during exercise . . . . . . . . . . . . . . . . . . . . . . . .25
Asker Jeukendrup
Chapter 05 Hydration: what is new? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .31
Asker Jeukendrup
Chapter 06 Fat burning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .38
Asker Jeukendrup
Chapter 07 Nutrition for recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .48
Louise Burke
Chapter 08 Nutrition, Sleep and recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .54
Shona Halson
Chapter 09 Building muscle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .62
Stuart Phillips and Mark Tarnopolsky
Chapter 10 Train low – compete high . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .66
Keith Baar
Chapter 11 Optimizing training adaptations by manipulating protein . . . . . .71
Kevin Tipton
Chapter 12 Alternative fuels . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .80
Asker Jeukendrup
Chapter 13 Dietary supplements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .86
Hans Braun
Chapter 14 Risks associated with dietry supplement use . . . . . . . . . . . . . . . . . .92
Ronhald Maughan
Chapter 15 Nutrition and immune function . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98
Michael Gleeson
Chapter 16 Supplements to boost immune function . . . . . . . . . . . . . . . . . . . . .105
David Nieman
Chapter 17 Sports nutrition for women . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .111
Brent Ruby
Chapter 18 Nutrition, the brain and prolonged exercise . . . . . . . . . . . . . . . . .117
Romain Meeusen and Phil Watson
Chapter 19 Weight management . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .123
Asker Jeukendrup
Chapter 20 Protein and weight loss . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .129
Samuel Mettler and Kevin Tipton
5
lab->kitchen 07.01.2010 14:22 Uhr Seite 6
SPORTS NUTRITION – FROM LAB TO KITCHEN
Chapter 21 Nutrition- and exercise-associated gastrointestinal problems . .135
Beate Pfeiffer
Chapter 22 Marathon running . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .140
John Hawley
Chapter 23 Nutrition for middle distance running . . . . . . . . . . . . . . . . . . . . . .145
Trent Stellingwerff
Chapter 24 Swimming . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .152
Louise Burke
Chapter 25 Triathlon . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .160
Asker Jeukendrup
Chapter 26 Adventure racing and ultra marathons . . . . . . . . . . . . . . . . . . . . . .166
Mark Tarnopolsky
Chapter 27 Team sports . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .173
Stuart Phillips
Chapter 28 The Future: Individualizing nutrition & hydration . . . . . . . . . . . . .178
Trent Stellingwerff
References . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .185
Photo & Illustration Credits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .195
6
lab->kitchen 07.01.2010 14:22 Uhr Seite 7
AUTHORS
Authors
Keith Baar
Department of Neurobiology, Physiology and Behavior, University of California, Davis, USA
Hans Braun
Sport Nutrition Department, Institute of Biochemistry, German Sport University Cologne,
Germany
Elizabeth Broad
Sports Nutrition, Australian Institute of Sport, Belconnen, Australia
Louise Burke
Sports Nutrition, Australian Institute of Sport, Belconnen, Australia
Greg Cox
Sports Nutrition, Australian Institute of Sport, Belconnen, Australia
Michael Gleeson
School of Sport, Exercise and Health Sciences, Loughborough University, United Kingdom
Shona L Halson
Department of Physiology, Australian Institute of Sport, Belconnen, Australia
John Hawley
School of Medical Sciences, RMIT University, Bundoora, Australia
Asker Jeukendrup
School of Sport and Exercise Sciences, University of Birmingham, United Kingdom
Ronald Maughan
School of Sport, Exercise and Health Sciences, Loughborough University, United Kingdom
Romain Meeusen
Human Physiology & Sports Medicine, Free University Brussels, Belgium
7
lab->kitchen 07.01.2010 14:22 Uhr Seite 8
SPORTS NUTRITION – FROM LAB TO KITCHEN
Samuel Mettler
ETH Zurich and Swiss Federal Institute of Sport Magglingen, Switzerland
David C. Nieman
Director, Human Performance Labs, North Carolina Research Campus and Appalachian State
University, Boone, NC, USA
Beate Pfeiffer
School of Sport and Exercise Sciences, University of Birmingham, United Kingdom
Stuart Phillips
Department of Kinesiology, Exercise Metabolism Research Group, McMaster University,
Hamilton, ON, Canada
Brent C. Ruby
University of Montana, Montana Center for Work Physiology and Exercise Metabolism,
Missoula MT, USA
Bengt Saltin
CMRC, University of Copenhagen, Denmark
Trent Stellingwerff
Nestlé Research Center, Lausanne, Switzerland
Mark Tarnopolsky
Departments of Pediatrics & Medicine, Neurometabolic & Neuromuscular Diseases, McMaster
University Medical Centre, Hamilton Canada
Kevin Tipton
School of Sport and Exercise Sciences, University of Birmingham, United Kingdom
Phillip Watson BSc
School of Sport, Exercise and Health Sciences, Loughborough University, United Kingdom
8
lab->kitchen 07.01.2010 14:22 Uhr Seite 9
CHAPTER 1
Chapter 1
The history of sports nutrition:
from the early days to the future
Bengt Saltin and Asker Jeukendrup
The Greeks and the Romans
It could be argued that sports nutrition started in paradise when Eve gave the apple to Adam,
to make him as strong as God. Nutrition has always intrigued humans. As far back as ancient
Greece nutrition has been linked to performance and health. It was Hippocrates (460 BC - ca.
370 BC) who said “If we could give every individual the right amount of nourishment and
exercise, not too little and not too much, we would
have found the safest way to health”. The diet of
most Greeks and Romans was predominantly
vegetarian and consisted of cereals, fruit,
vegetables and legumes, and wine diluted with “If we could give every individual the
water. When meat was eaten, the most common right amount of nourishment and
source was goat for Greeks and pork for Romans. exercise, not too little and not too
much, we would have found the
It is believed that the first documented safest way to health”.
information about a special diet of a Greek athlete
was Charmis of Sparta. He is said to have trained Hippocrates (460 BC - ca. 370 BC)
on dried figs. There are other reports of figs being
used as sports nutrition. Running was a big part of
army training and there were professional runners
who were used to send messages sometimes over
long distances. The most well known runner was
perhaps Pheidipphides, who has been linked to the origin of the marathon. Pheidipphides is
said to have run from Athens to Sparta (240km) to ask the Spartans for help when Persians
were about to destroy Athens. When the Spartans replied that they were just celebrating an
annual ceremony and their laws did not permit them go to Athens to help, Pheidippides had to
run back to convey the bad news.
So he ran a total of 480km and he would have used figs as one of his main energy sources. It
was estimated that with his 50 kg, he expended 28,000 kcal. (112,000 kJ). He also
supposedly ran from Marathon to Athens (40km) which later became the marathon distance
at modern Olympic Games). However, whether this run actually took place is still debated.
9