Intro -- Nutrition for Sport and Exercise : A Practical Guide -- Contents -- Preface -- Acknowledgments -- Foreword -- CHAPTER 1 Introduction -- The importance of an adequate diet for athletes -- Goals of an adequate sports diet -- Barriers to achieving an adequate sports diet and best food practice -- Athletes' primary source of information and misconceptions -- Poor nutrition knowledge -- Dietary extremism -- Poor practical food skills -- Frequent travel -- Rationale for following sport and exercise nutrition principles -- Body composition affects dietary needs -- Factors affecting fuel use during exercise -- Environmental factors -- CHAPTER 2 The Athlete's Energy Needs -- Energy -- The nutrients providing energy -- Energy and nutrients as fuel for exercise -- ATP -- Effect of intensity of exercise on fuel use -- Effect of duration of exercise on fuel use -- Nutritional assessment of the athlete -- Anthropometry -- Dietary assessment -- CHAPTER 3 Laying the Foundation of a Good Diet -- Food group illustrations -- Accessibility of the eatwell plate, and healthy eating tips -- Limitations of the eatwell plate -- From food pyramid to food plate -- Incorporating dietary guidelines in the athlete's diet -- Starchy foods are ideal fuel for exercise -- Make fruit and vegetables a major part of the diet -- Fish is rich in protein and heart-healthy fat -- Make room for healthier fats in the diet -- A little sugary food and fluid fuels exercise -- Sodium (salt) and water balance -- Maintain a healthy weight -- Maintaining hydration -- Athletes better have breakfast -- Breakfasts and Smoothies -- A Muesli & Granola Breakfast -- (Makes 975 g) -- Banana and Peanut Butter Smoothie -- (Serves 1/1 Glass) -- Beans and Chickpeas on Toast -- (Serves 3) -- Berry Smoothie -- (Serves 2/2 Glasses) -- Broccoli Omelette -- (Serves 2).

French Toast with Strawberry Fruit Salad -- (Serves 2) -- Orange, Carrot and Pineapple Juice -- (Makes ±500 mL) -- Oven-Baked Nectarines with Walnut and Ricotta Filling -- (Serves 4) -- CHAPTER 4 Carbohydrates -- From carbohydrate to energy -- Foods containing carbohydrates -- Carbohydrate value -- Stores of carbohydrate in the body -- Measurement of muscle glycogen -- How the timing of carbohydrate intake affects muscle glycogen stores -- How the amount of carbohydrate intake affects muscle glycogen stores and exercise performance -- Requirements for carbohydrate in sport and exercise -- How the type of carbohydrate intake affects muscle glycogen stores -- How to apply GI in sport and exercise -- What to eat before exercise: preparing for a competition event -- Preparing for competition -- Origin of the carbohydrate-loading regimen (also known as glycogen loading) -- An updated carbohydrate-loading plan -- Performance benefits of carbohydrate loading -- Effect of high-protein diet on exercise performance -- 1-day carbohydrate loading -- Example: How to calculate carbohydrate needs for training and carbohydrate loading -- Pre-competition meal: What to eat in the hours before competition -- Pre-competition meal: what to eat 30-60 minutes before competition -- Carbohydrate intake during exercise -- Carbohydrates for recovery -- High-GI carbohydrate foods for first 1-2 hours post-exercise -- Creating 'plate space' for carbohydrate foods -- Pasta, Potatoes and Soups -- Classic Pea and Ham Soup -- (Serves 4-6) -- Jacket Potato with Tuna and Mayonnaise filling -- (Serves 4) -- Macaroni, Chicken and Leek Bake -- (Serves 4-6) -- Roasted Onion and Potato Soup -- (Makes ±2.5 L) -- Sundried Tomato Risotto -- (Serves 4) -- Tomato and Basil Pasta Sauce -- (Serves 2) -- Tuna and Anchovies with Basil Pesto -- Serves 4) -- Warm Potato and Grilled Pepper Salad.

(Serves 4) -- CHAPTER 5 Protein -- Protein reserves -- Functions of proteins, at rest -- Functions of proteins, during exercise -- The role of protein after exercise -- Estimating protein requirements -- Protein requirements for exercise and sport training and recovery -- Mass building: increasing muscle size -- Harmful effects of high dietary intakes of protein -- Protein: role in weight management -- Proteins and allergic reactions -- Protein foods that are high in fat -- Protein-Rich Dishes -- Bean and Lentil Burgers -- (Serves 4) -- Bean Curry -- (Serves 4-6) -- Lemon and Honey Chicken -- (Serves 4) -- Peppered Beef Fillet with Haricot Bean Mash -- (Serves 4) -- Roasted Spicy Chicken -- (Serves 3-6) -- Seafood Curry -- (Serves 4) -- Smoked Cod Risotto -- (Serves 4) -- Sweet and Sour Pork with Noodles -- (Serves 4) -- CHAPTER 6 Fats -- Functions of fat -- Primary function: energy source -- Fat for exercise -- Dietary fats -- Dietary Intake of fat -- 'Fat-loading' diets -- High-fat diets and detrimental health effects -- Overweight and obesity -- Diet -- Physical activity -- Genetics -- Successful weight management -- Three key strategies -- Reduce energy intake -- Increase physical activity -- Change behaviour around food and exercise -- Principal behavioural strategies -- Sandwiches and Spreads -- Gypsy Ham and Cheese Sandwich -- (Serves 1) -- Mozzarella, Tomato and Pesto on Rye -- (Serves 2) -- Salmon and Cottage Cheese Spread -- (Makes 480 g of spread) -- Smoked Mackerel Pitta -- (Serves 2) -- Spicy Chicken Wraps -- (Serves 4) -- Turkey Burger -- (Serves 3) -- Veal Steak Rolls -- (Serves 2) -- CHAPTER 7 Vitamins and Minerals -- Exercise and micronutrient requirements -- Vitamins with specific roles in exercise metabolism -- B-complex vitamins -- Vitamins with antioxidant properties -- Minerals and exercise metabolism -- Iron -- Iron in the diet.

Some ways to increase iron absorption -- Calcium -- Optimal absorption of calcium with vitamin D -- Other minerals -- Vitamin and mineral requirements -- Athletes at risk -- Athletes' micronutrient intake and supplementation practices -- Avocado and Prawn Salad -- (Serves 4) -- Brown Rice and Lentil Salad -- (Serves 4-6) -- Salads and Fruit Recipes -- Chicken Caesar Salad -- (Serves 4) -- Greek Salad with Lemon Vinaigrette -- (Serves 4) -- Mango and Chilli Juice -- (Makes 2 glasses) -- Melon Wrapped in Parma Ham -- (Serves 4) -- Roasted Sweet Potato Salad with Mint Yoghurt Dressing -- (Serves 4) -- Sardine Pasta Salad -- (Serves 4) -- Tofu and Vegetable Stir-fry -- (Serves 4) -- CHAPTER 8 Fluid Balance -- Functions of water -- Functions of electrolytes -- Water losses -- Sweat rates among athletes -- A note on football -- Historical perspective of fluid intake during distance running -- Dehydration, fluid intake and exercise performance -- Involuntary dehydration -- Drinking no fluid, ad libitum or 'as much as tolerable' during exercise -- Practical disadvantages -- Over-hydration -- Symptoms of hyponatremia -- Athletes at risk for hyponatremia -- Carbohydrate and exercise performance -- Fluid ingestion and 'stitch' -- Optimal hydration strategies -- Gastric emptying -- Factors influencing gastric emptying rate -- Oxidation of carbohydrate -- Recommendations for fluid intake before, during and after exercise or sport -- What we know -- Suggested guidelines: 'First Do No Harm' -- Alcohol and sport -- CHAPTER 9 Performance-Enhancing (Ergogenic) Aids -- Nutritional supplements -- Nutritional ergogenic aids -- The role players in clean sport -- Caffeine -- Qualities of caffeine -- Benefits for exercise -- Scientific evidence -- Application -- Dose administered -- Side effects -- Creatine (refer also to Chapter 1) -- Qualities of creatine.

Benefits for exercise -- Scientific evidence -- Application -- Dose administered -- Side effects -- Sodium bicarbonate -- Qualities of sodium bicarbonate -- Benefits for exercise -- Scientific evidence -- Application -- Dose administered -- Side effects -- APPENDIX Reference Values for Estimated Energy Expenditure -- Reference table for basal metabolic rate (BMR) -- Energy -- Protein -- Glossary -- Student Exercises -- Answers to Student Exercises -- References -- Internet Resources -- Index.

Food and drink choices before, during and after training and competition have a direct impact on health, body mass and composition, nutrient availability and recovery time, and an optimal diet can significantly improve exercise performance. Nutrition for Sport and Exercise outlines the fundamental principles of nutrition in relation to sport and exercise and then applies these principles through practical tools such as food and nutrient lists, recipes and menu options. This practical guide translates the athlete's goals into achievable strategies and shortens the gap between theory and practice. Equipping the reader to successfully implement dietary changes, this is an invaluable resource for athletes, sports physicians and undergraduate students of nutrition and sport and exercise science courses. Special Features Dedicated chapters on the impact and relevance of specific nutrients and food groups Includes recipes and menu options Covers the area of sport and exercise nutrition with an evidence-based approach Concise and accessible, combining theory and practice.

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Electronic reproduction. Ann Arbor, Michigan : ProQuest Ebook Central, 2018. Available via World Wide Web. Access may be limited to ProQuest Ebook Central affiliated libraries.