Practical Applications in Sports Nutrition

by Fink, Heather Hedrick; Burgoon, Lisa A.; Mikesky, Alan E., Ph.D.

• ISBN13: 9780763726577
• ISBN10: 0763726575
• Format: Paperback
• Copyright: 2005-10-19
• Publisher: Jones & Bartlett

Summary

Designed for students and professionals, Practical Applications in Sports Nutrition provides the latest sports nutrition information and dietary practices so you can assist athletes and fitness enthusiasts in achieving their performance goals. This guide not only provides the most current sports nutrition guidelines and research, but also the tools and guidance to apply this information in the real world. In addition, this book teaches the most effective ways to communicate sports nutrition messages to athletes and how to motivate individuals to make permanent behavior changes. The book is divided into two basic sections. The first section provides an introduction to sports nutrition, general nutrition concepts and their relationship to athletic performance, and an overview of nutritional ergogenics. The second section covers the practical applications of this knowledge: consulting; enhancing athletic performance through nutrition; weight management; special populations; and endurance, strength/power, and team athletes.

Table of Contents

Preface	xiii
Introduction to Sports Nutrition	2	(24)
You are the nutrition coach	3	(1)
What is sports nutrition?	4	(1)
Why study sports nutrition?	4	(1)
What are the basic nutrients?	5	(1)
How does the body produce energy?	6	(1)
What are the Dietary Reference Intakes?	6	(1)
What are enriched or fortified foods?	7	(1)
What are the basic nutrition guidelines?	8	(4)
How should athletes interpret the information on food labels?	12	(6)
What are the factors to consider when developing an individualized sports nutrition plan for athletes?	18	(4)
How can sports nutrition knowledge be converted into practical applications?	22	(4)
Key Points of Chapter	23	(1)
Study Questions	23	(1)
References	24	(2)
Nutrients: Ingestion to Energy Metabolism	26	(36)
You are the nutrition coach	27	(1)
What happens to nutrients after they are ingested?	28	(1)
How are carbohydrates digested, absorbed, transported, and assimilated in the body?	29	(7)
How are fats digested, absorbed, transported, and assimilated in the body?	36	(2)
How are proteins digested, absorbed, transported, and assimilated in the body?	38	(6)
How are minerals, vitamins, and water absorbed and transported in the body?	44	(1)
What is energy metabolism and why is it important?	44	(1)
What is energy?	44	(2)
What is the human body's source of chemical energy?	46	(1)
How do cells make ATP?	47	(2)
What are the three energy systems?	49	(4)
What pathways are associated with the aerobic breakdown of carbohydrates?	53	(2)
What pathways are associated with the aerobic breakdown of fats and proteins?	55	(2)
How do the energy systems work together to supply ATP during sport performance?	57	(5)
Key Points of Chapter	58	(2)
Study Questions	60	(1)
References	60	(2)
Carbohydrates	62	(36)
You are the nutrition coach	63	(1)
What's the big deal about carbohydrates?	64	(1)
What are carbohydrates?	64	(1)
How are carbohydrates classified?	64	(6)
What functions do carbohydrates serve in the body?	70	(1)
How can carbohydrates affect overall health?	70	(3)
How much carbohydrate should be consumed daily?	73	(2)
What are the various sources of dietary carbohydrates?	75	(2)
What is the ``glycemic index'' and ``glycemic load'' and how can they be used in sports nutrition?	77	(4)
How are carbohydrates utilized during exercise?	81	(3)
What type, how much, and when should carbohydrates be consumed before exercise?	84	(3)
What type, how much, and when should carbohydrates be consumed during exercise?	87	(2)
What type, how much, and when should carbohydrates be consumed after exercise?	89	(9)
Key Points of Chapter	92	(1)
Study Questions	93	(1)
References	93	(5)
Fats	98	(30)
You are the nutrition coach	99	(1)
What's the big deal about fats?	100	(1)
What are fats?	100	(1)
How are lipids (fats) classified?	100	(9)
How much fat is recommended in an athlete's diet?	109	(1)
Which foods contain fat?	110	(3)
How can the percentage of calories from fat be calculated for specific foods?	113	(2)
What's the big deal about cholesterol?	115	(2)
What are the guidelines for a cholesterol-lowering diet for athletes?	117	(1)
How can fats affect daily training and competitive performance?	118	(2)
What type, how much, and when should fats be consumed before exercise?	120	(3)
What type, how much, and when should fats be consumed during exercise?	123	(1)
What type, how much, and when should fats be consumed after exercise?	123	(5)
Key Points of Chapter	124	(1)
Study Questions	125	(1)
References	125	(3)
Proteins	128	(26)
You are the nutrition coach	129	(1)
Why is protein important to athletes?	130	(1)
What are proteins?	130	(4)
What are the main functions of proteins in the body?	134	(1)
What is nitrogen balance?	135	(1)
How much protein should athletes consume daily?	136	(4)
Which foods contain protein?	140	(2)
Are protein supplements beneficial?	142	(4)
Why is protein essential for daily training?	146	(1)
What type, how much, and when should protein be consumed before exercise?	146	(2)
What type, how much, and when should protein be consumed during exercise?	148	(1)
What type, how much, and when should protein be consumed after exercise?	149	(5)
Key Points of Chapter	151	(1)
Study Questions	151	(1)
References	152	(2)
Vitamins	154	(36)
You are the nutrition coach	155	(1)
What's the big deal about vitamins?	156	(1)
What are vitamins?	156	(1)
How are the dietary needs for vitamins represented?	156	(1)
What are the water-soluble vitamins?	156	(14)
What are the fat-soluble vitamins?	170	(9)
Which vitamins or compounds have antioxidant properties?	179	(2)
What are phytochemicals?	181	(9)
Key Points of Chapter	185	(1)
Study Questions	186	(1)
References	187	(3)
Minerals	190	(32)
You are the nutrition coach	191	(1)
What's the big deal about minerals?	192	(1)
What are minerals?	192	(1)
What are the major minerals?	193	(10)
What are the trace minerals?	203	(19)
Key Points of Chapter	217	(1)
Study Questions	218	(1)
References	218	(4)
Water	222	(34)
You are the nutrition coach	223	(1)
What's the big deal about water?	224	(3)
What are the consequences of poor water balance?	227	(4)
How much fluid do individuals need on a daily basis?	231	(3)
What is the role of pre-exercise hydration?	234	(2)
What is the role of hydration during exercise?	236	(13)
What is the role of postexercise hydration?	249	(7)
Key Points of Chapter	252	(1)
Study Questions	252	(1)
References	253	(3)
Nutritional Ergogenics	256	(26)
You are the nutrition coach	257	(1)
What is an ergogenic aid?	258	(1)
What are dietary supplements?	259	(8)
What is doping?	267	(2)
What are some of the commonly encountered doping substances?	269	(3)
What types of dietary supplements and nutritional ergogenics are commonly used by endurance athletes, strength/power athletes, and team sport athletes?	272	(4)
Where can information on nutritional ergogenic aids be found?	276	(2)
What tools are available to research information on ergogenic aids?	278	(4)
Key Points of Chapter	279	(1)
Study Questions	279	(1)
References	280	(2)
Nutritional Consultation with Athletes	282	(32)
You are the nutrition coach	283	(1)
Why is nutrition consultation and communication with athletes important?	284	(1)
How much do athletes know about sports nutrition?	284	(1)
Who provides nutrition assessment and education to athletes?	285	(1)
How does the consultation process with athletes begin?	286	(1)
What is a diet history?	286	(7)
How are food records analyzed?	293	(5)
What are the steps for the initial consultation with the athlete?	298	(9)
What are the steps for a follow-up consultation with the athlete?	307	(1)
What should walk-in or short sessions with athletes involve?	308	(1)
Are there any concerns about confidentiality of the health, nutrition, and exercise information provided by the athlete?	309	(5)
Key Points of Chapter	311	(1)
Study Questions	311	(1)
References	312	(2)
Weight Management	314	(46)
You are the nutrition coach	315	(1)
What are the common weight management concerns for athletes?	316	(1)
What is the prevalence and significance of overweight and obesity?	316	(2)
What methods are used to determine weight status?	318	(4)
Why is body composition important?	322	(7)
What are the components of energy intake and energy expenditure?	329	(3)
What weight-loss methods do athletes use to lose weight?	332	(9)
What are the weight loss issues for athletes in weight classification sports?	341	(2)
What happens when weight loss efforts develop into disordered eating patterns?	343	(9)
How can athletes gain weight healthfully?	352	(8)
Key Points of Chapter	355	(1)
Study Questions	356	(1)
References	356	(4)
Endurance and Ultra-endurance Athletes	360	(38)
You are the nutrition coach	361	(1)
What is different about endurance athletes?	362	(1)
What energy systems are utilized during endurance exercise?	362	(1)
Are total energy needs for endurance athletes different from other types of athletes?	363	(3)
Are macronutrient needs different for endurance athletes?	366	(1)
How important are carbohydrates to the endurance athlete?	367	(4)
Are protein needs different for endurance athletes?	371	(5)
Should endurance athletes eat more fats to meet their energy needs?	376	(4)
Are vitamin/mineral needs different for endurance athletes?	380	(3)
Why are fluids critical to endurance performance?	383	(5)
What are the meal planning/event logistics that need to be considered during endurance events?	388	(10)
Key Points of Chapter	393	(1)
Study Questions	394	(1)
References	394	(4)
Strength/Power Athletes	398	(30)
You are the nutrition coach	399	(1)
What is different about strength/power athletes?	400	(1)
What energy systems are utilized during strength/power exercise?	400	(1)
Are the energy needs for strength/power athletes different from those of other types of athletes?	401	(6)
Are carbohydrate needs different for strength/power athletes?	407	(5)
Are protein needs different for strength/power athletes?	412	(4)
Are fat needs different for strength/power athletes?	416	(1)
Are vitamin and mineral needs different for strength/power athletes?	417	(2)
Are fluid needs different for strength/power athletes?	419	(3)
What meal planning/event planning logistics need to be considered during strength/power events?	422	(6)
Key Points of Chapter	423	(1)
Study Questions	424	(1)
References	424	(4)
Team Sport Athletes	428	(30)
You are the nutrition coach	429	(1)
What is different about athletes in team sports?	430	(1)
What energy systems are utilized during team sports?	430	(1)
How are energy needs different for team sport athletes?	431	(3)
Are carbohydrate needs different for team sport athletes?	434	(4)
Are protein needs different for team sport athletes?	438	(2)
Are fat needs different for team sport athletes?	440	(3)
Are vitamin and mineral needs different for team sport athletes?	443	(4)
What are the fluid recommendations for team sport athletes?	447	(2)
What are the meal planning/event planning logistics that need to be considered during team sport events?	449	(9)
Key Points of Chapter	454	(1)
Study Questions	455	(1)
References	456	(2)
Special Populations	458	(38)
You are the nutrition coach	459	(1)
What is a ``special population''?	460	(1)
What are the special considerations for athletes with diabetes?	460	(6)
What are the special considerations for athletes who are pregnant?	466	(4)
What are the special considerations with child and teen athletes?	470	(5)
What are the special considerations for college athletes?	475	(6)
What are the special considerations with masters athletes?	481	(3)
What are the special considerations for vegetarian athletes?	484	(12)
Key Points of Chapter	492	(1)
Study Questions	493	(1)
References	494	(2)
Jobs in Sports Nutrition	496	(13)
Why should you consider becoming a registered dietitian?	497	(1)
What are the steps to become a registered dietitian?	497	(3)
Is continuing education required once the RD credential is obtained?	500	(1)
Is licensure necessary for registered dietitians?	500	(1)
How can students and professionals obtain practical experience in the field of sports nutrition?	501	(1)
What are the potential job markets in sports nutrition?	502	(1)
What are the daily responsibilities of a sports dietitian?	503	(6)
Key Points of Chapter	507	(1)
Study Questions	507	(1)
References	507	(2)
Appendix A You are the Nutrition Coach--Answers	509	(7)
Appendix B The Gastrointestinal Tract	516	(3)
Appendix C Major Metabolic Pathways	519	(5)
Appendix D Calculations and Conversions	524	(2)
Appendix E Growth Charts	526	(3)
Index	529