Sport Nutrition

Preface
Acknowledgments

Chapter 1. Nutrients and Recommended Intakes

Function of Nutrients

Carbohydrate

Fat

Protein

Water

Alcohol

Vitamins, Minerals, and Trace Elements

Phytonutrients

Recommended Intakes of Nutrients

Development of Recommended Intakes

Current Recommended Intakes

Analyzing Dietary Intake

Chapter 2. Healthy Eating

Health Effects of Consuming Excess Amounts of Nutrients

Practical Guidelines for a Balanced, Healthy Diet

Recommendations for a Healthy Diet and Lifestyle

Nutrition Facts Labels

Nutrient Content and Health Claims on Food Packaging

Processed Food and Additives

Fat Substitutes

Chapter 3. Fuel Sources for Muscle and Exercise Metabolism

Subcellular Skeletal Muscle Structure

Force Generation in Skeletal Muscle

Fiber Types

Energy for Muscle Force Generation

Fuel Stores in Skeletal Muscle

Regulation of Energy Metabolism

Metabolic Responses to Exercise

Metabolic Adaptations to Exercise Training

Chapter 4. Energy

Energetic Efficiency

Measuring the Energy Content of Food

Measuring Energy Expenditure

Components of Energy Expenditure

Energy Balance

Chapter 5. Gastric Emptying, Digestion, and Absorption

Anatomy of the Gastrointestinal Tract

Regulation of the Gastrointestinal Tract

Digestion

Absorption

Gut Microbiota

Regulation of Gastric Emptying

Gastrointestinal Problems During and After Exercise

Chapter 6. Carbohydrate

History

Role of Carbohydrate

Recommendations for Carbohydrate Intake

Carbohydrate Intake in the Days Before Competition

Carbohydrate Intake in the Hours Before Exercise

Carbohydrate Intake 30 to 60 Minutes Before Exercise

Carbohydrate Intake During Exercise

Carbohydrate Intake After Exercise

Chapter 7. Fat

Fat Metabolism During Exercise

Limits to Fat Oxidation

Fat as a Fuel During Exercise

Regulation of Carbohydrate and Fat Metabolism

Fat Supplementation and Exercise

Effects of Diet on Fat Metabolism and Performance

Chapter 8. Protein and Amino Acids

Amino Acids

Techniques to Study Protein and Amino Acid Metabolism

Protein Requirements for Exercise

Training and Protein Metabolism

Effect of Protein Intake on Protein Synthesis

Amino Acids as Ergogenic Aids

Protein Intake and Health Risks

Chapter 9. Water Requirements and Fluid Balance

Thermoregulation and Exercise in the Heat

Effects of Dehydration on Exercise Performance

Mechanisms of Heat Illness

Effects of Fluid Intake on Exercise Performance

Daily Water Balance

Fluid Requirements for Athletes

Chapter 10. Vitamins and Minerals

Water-Soluble and Fat-Soluble Vitamins

Recommended Intakes of Vitamins

Recommended Intakes of Vitamins for Athletes

Macrominerals and Microminerals

Recommended Intakes of Minerals

Critical Micronutrient Functions

Assessing Micronutrient Status

Exercise and Micronutrient Requirements

Ergogenic Effect of Micronutrient Supplementation

Summary of Recommendations for Micronutrient Intake in Athletes

Chapter 11. Nutrition Supplements

Relative Importance of Supplements to a Normal Diet

Nonregulation of Nutrition Supplements

Critical Evaluation of Nutrition Supplements Studies

Androstenedione

Bee Pollen

Beetroot Juice

Beta Alanine and Carnosine

Beta-Hydroxy Beta-Methylbutyrate

Boron

Caffeine

Carnitine

Cherry Juice

Choline

Chromium

Coenzyme Q10

Creatine

Dehydroepiandrosterone

Fish Oil and Omega-3 Fatty Acids

Ginseng

Glandulars

Glycerol

Green Tea

Inosine

Ketone Salts

Lactate Salts and Polylactate

Lecithin

Medium-Chain Triacylglycerol

Pangamic Acid

Phosphatidylserine

Phosphorus and Phosphate Salts

Polyphenols

Pyruvate and Dihydroxyacetone

Sodium Bicarbonate

Sodium Citrate

Sodium Nitrate

Vanadium

Wheat Germ Oil

Additive Effects of Combining Different Supplements

Contamination of Nutrition Supplements

Chapter 12. Nutrition and Training Adaptations

Training Adaptations

Signal Transduction Pathways

Starting a Signaling Cascade

Secondary Signals

Nutrition and Effects on Training Adaptations

Overreaching and the Overtraining Syndrome

Nutrition and Effects on Sleep

Nutrition and Effects on Rehabilitation

Chapter 13. Nutrition and Immune Function in Athletes

Functions of the Immune System and Its Cellular Components

General Mechanism of the Immune Response

Causes of Illness in Athletes

Effects of Exercise on the Immune System

Nutritional Manipulations to Decrease Immunodepression in Athletes

Conclusions and Recommendations

Chapter 14. Body Composition

Optimal Body Weight and Composition

Body Composition Models

Normal Ranges of Body Weight and Body Fat

Body Composition Measurement Techniques

Chapter 15. Weight Management

Genetics

Energy and Macronutrient Intake

Regulation of Appetite

Effect of Exercise on Appetite

Physical Activity and Energy Expenditure

Dietary Weight-Loss Methods

Exercise for Weight Loss

Decreased Resting Metabolic Rate With Weight Loss

Weight Cycling

Gender Differences in Weight Loss

Practicalities of Weight Loss for Athletes

Weight Gain

Chapter 16. Eating Disorders in Athletes

Types of Eating Disorders

Prevalence of Eating Disorders in Athletes

Effects of Eating Disorders on Sports Performance

Effects of Eating Disorders on Health

Treatment and Prevention of Eating Disorders

Chapter 17. Personalized Nutrition

Genetic Influences

Turning Science Into Practice

Specific Populations

Nutrition Application in Different Sport Situations and Populations

Appendix A. Key Concepts in Biological Chemistry Relevant to Sport Nutrition
Appendix B. Unit Conversion Tables
Appendix C. Recommended Daily Allowances for North America
Appendix D. Reference Nutrient Intakes for the United Kingdom
Appendix E. Recommended Dietary Intakes for Australia and New Zealand

Glossary
References
Index
About the Authors

Sport Nutrition, Third Edition, presents the principles and rationale for current nutrition guidelines for athletes. Using a physiological basis, this text provides an in-depth look at the science behind sport nutrition. Students will come away with an understanding of nutrition as it relates to sport and the influence of nutrition on performance, training, and recovery.

This text is organized with the student in mind, with content sequenced in a logical order that puts building blocks in place to facilitate greater comprehension as more advanced topics are introduced. The book moves from general principles of nutrition and nutrient requirements to estimating and fulfilling energy needs with the appropriate combinations of macronutrients and micronutrients. Supplements are addressed from a scientific standpoint, followed by the influence of nutrition on training adaptations, immune function, body composition, weight management, and eating disorders. The new chapter on personalized nutrition covers periodized nutrition, gender differences, and special populations (young athletes, older athletes, and diabetic athletes) and offers practical examples from specific sports.

This third edition contains revised and expanded information to keep students current on the latest findings in sport nutrition:

• Updated nutrition guidelines
• A new chapter on personalized nutrition that helps readers move from theory into practice as they better understand how to customize nutrition based on an individual’s unique background and needs
• Addition of practical carbohydrate intake guidelines for athletes in a wide variety of sports
• Updated information on protein metabolism and recommendations on the type, amount, and timing of protein intake to maximize training adaptation
• Developments from the field of molecular biology that explain how adaptations to exercise training are influenced by nutrition
• Expanded coverage of the rapidly developing field of immunonutrition

Sport Nutrition, Third Edition, includes a number of tools to facilitate student learning. More than 300 figures, tables, and photos offer visual illustration of important concepts, methods, and research findings. Updated and new sidebars provide in-depth coverage of selected topics, making it easier to grasp the scientific concepts presented. Each chapter also includes learning objectives and key points to help students retain the information.

In addition to being mindful of students, the authors remained conscious of the needs of instructors. With years of experience in teaching sport nutrition, the authors constructed chapters in a natural progression, making class lectures easier to prepare and deliver. Instructors will also find an ancillary package consisting of an instructor guide, test package, and presentation package plus image bank to further support their efforts.

More than a simple prescription of recommendations, Sport Nutrition, Third Edition, offers a systematic presentation of the science supporting nutrition guidelines. It is an ideal book to provide a comprehensive understanding of nutrition as it relates to sport, exercise performance, training, and recovery.

Asker Jeukendrup, PhD, is a professor at Loughborough University in the United Kingdom, the director of the Mysportscience performance consulting firm, and cofounder and co-CEO of CORE Nutrition Planning. After obtaining his degrees at Maastricht University in the Netherlands, he spent a year at the University of Texas at Austin before accepting a position at the University of Birmingham in the United Kingdom. At the University of Birmingham, he served for 12 years as the director of the Human Performance Laboratory, heading up the exercise metabolism research group. His research focused on the metabolic responses to exercise, the regulation of carbohydrate and fat metabolism during exercise, adaptations to training, and the influence of nutrition on metabolism and exercise nutrition. He is considered a leading expert in the general areas of sports nutrition, training and overtraining, and recovery.

Jeukendrup received several awards for his achievements, including the Danone Chair at the University of Brussels in 2005. In 2011 he accepted a position as global senior director of exercise physiology at the Gatorade Sports Science Institute, defining strategies for research, education, and sport science services for the largest sports nutrition company in the world. He is a registered sport and exercise nutritionist, having worked with many elite athletes and clubs, including the Rabobank, Lotto-Soudal, and Lotto-Jumbo professional cycling teams; Chelsea Football Club; FC Barcelona; Red Bull Salzburg; UK Athletics; the British Olympic Association; African runners; and several Olympic and world champions. He is currently nutrition performance manager for the Dutch Olympic Committee and head of performance nutrition for the Lotto-Jumbo professional cycling team.

Jeukendrup has published extensively in sport nutrition. He is a fellow of the American College of Sports Medicine and the European College of Sport Science. In his leisure time, he enjoys running, cycling, and competing in triathlons. To date, he has completed 21 Ironman-distance races, including the Ironman Hawaii six times.

Michael Gleeson, PhD, is a professor of exercise biochemistry in the School of Sport, Exercise, and Health Sciences at Loughborough University in Leicestershire, United Kingdom. Gleeson is considered a world authority on exercise biochemistry, immunology, and nutrition, and he has worked with numerous world-class athletes and professional football clubs. He has taught sport nutrition at the university level and has published several books and over 250 scientific articles in scientific and medical journals. He has a particular interest and expertise in the effects of exercise, training, and nutrition on immune function.

Gleeson has been both president and vice president of the International Society of Exercise and Immunology. He is a fellow of the European College of Sport Science and a member of the American College of Sports Medicine, the Physiological Society, and the British Association of Sport and Exercise Sciences.

Gleeson enjoys playing tennis, hill walking, and watching football and films.