Оглавление
Shelly Meltzer. Eating for Sport
contents
MEASUREMENTS
NUTRIENTS
ENERGY
RECOMMENDED DIETARY ALLOWANCES
WEIGHT/HEIGHT
FOOD QUANTITIES (SOLIDS)
FLUID QUANTITIES
ALTITUDE
DISTANCE
SIZING IT UP
THE CONTRIBUTION OF NUTRITION TO PERFORMANCE
THE SUPPLY OF ENERGY. ENERGY SOURCES FROM THE DIET
CARBOHYDRATES. FUNCTION
STORES
FOOD SOURCES
FAT. FUNCTIONS
FOOD SOURCES
PROTEIN. FUNCTIONS
STORES
FOOD SOURCES
PLATE MODEL
VITAMINS AND MINERALS AND THEIR IMPACT ON ENERGY
THE CONVERSION OF FOOD TO FUEL
WHAT ABOUT LACTATE AND WHERE DOES IT FIT IN?
ENERGY SYSTEMS(HOW FUELS ARE USED)
MANIPULATING THE FUEL MIX – HOW TO BECOME A BETTER FAT BURNER
SUMMARY
AGEING
CHILDREN AND YOUNG ATHLETES. GENERAL CONSIDERATIONS
NUTRITIONAL NEEDS
MICRONUTRIENTS
QUESTIONS PARENTS ASK
PREGNANCY AND LACTATION. GENERAL CONSIDERATIONS: PREGNANCY POINTERS
NUTRITIONAL NEEDS
MASTER ATHLETES. GENERAL CONSIDERATIONS
AGE-RELATED CHANGES THAT MAY INFLUENCE. NUTRIENT REQUIREMENTS IN OLDER ATHLETES
NUTRITIONAL NEEDS
THE SCIENCE AND ART OF EATING
MEAL PLANNING
SHOPPING
FOOD LABELS – READ BETWEEN THE LINES
STRETCHING YOUR FOOD BUDGET
COOKING AND FOOD PREPARATION. REDUCE THE FAT IN FOOD PREPARATION
TO INCREASE THE NUTRIENT-DENSE. CARBOHYDRATE CONTENT
EAT-OUTS AND TAKE-OUTS
COMPETITION NUTRITION
PRE-COMPETITION NUTRITION (WEEK BEFORE) PRINCIPLES
PRE-COMPETITION NUTRITION (MEAL BEFORE) PRINCIPLES
EXAMPLES OF PRE-COMPETITION MAIN MEALS:
EXAMPLES OF PRE-COMPETITION. TOP-UP SNACKS:
NUTRITION DURING COMPETITION OF MORE THAN 30 MINUTES’ DURATION. PRINCIPLES
RECOVERY (POST-COMPETITION AND POST-TRAINING) PRINCIPLES
TRAVEL
JET LAG
BEFORE THE FLIGHT
DURING THE FLIGHT
UPON ARRIVAL
SUPPLEMENTS
THE IMPORTANCE OF FLUID
THE TYPE OF SPORT, INCLUDING DURATION AND INTENSITY
HOW GENETICS AND FITNESS AFFECT FLUID REQUIREMENTS
SEX, BODY SIZE AND COMPOSITION
ENVIRONMENTAL CONDITIONS AND CLOTHING
THE ROLE OF FLUID. THE PHYSIOLOGY OF HYDRATION
THE RISKS OF DEHYDRATION
SIGNS
FLUID AS A SOURCE OF OTHER NUTRIENTS
IMMUNITY BENEFITS
GENERAL FLUID GUIDELINES AND TIPS
CAN YOU EVER DRINK TOO MUCH? RISKS OF OVERHYDRATION
SIGNS OF OVERHYDRATION
THE IDEAL DRINK
CARBOHYDRATE TYPE AND AMOUNT (CONCENTRATION)
ELECTROLYTE COMPOSITION AND CONCENTRATION
OTHER ACTIVE INGREDIENTS
VITAMINS AND MINERALS
CAFFEINE
GLYCEROL
SPORTS WATER – JUST ANOTHER GIMMICK?
PALATABILITY
CAN WARM DRINKS BE CONSUMED WHEN EXERCISING IN THE COLD?
CRAMPS AND STITCHES
ALCOHOL
HARMFUL EATING BEHAVIOURS
CAUSES AND TRIGGER FACTORS (NOT IN ORDER OF IMPORTANCE)
SCREENING TOOLS
GET THIN AND WIN?
THE FEMALE ATHLETE TRIAD
MENSTRUAL DYSFUNCTION
MANAGEMENT
SPORTS ANAEMIA
BIGOREXIA BIGGER AND BETTER?
WHO IS AT RISK?
WHAT ARE THE EATING HABITS OF A BIGOREXIC?
SHOULD ONE BE EATING HIGH PROTEIN, NO CARBOHYDRATES AND LOW FAT?
VEGETARIAN ATHLETES
ENERGY
PROTEIN
FAT
IRON
CALCIUM, VITAMIN D AND B12
GUT PROBLEMS
DIABETES MELLITUS
DISABILITIES. ENERGY REQUIREMENTS AND WEIGHT GAIN
FLUID REQUIREMENTS
FIBRE
MEDICATIONS
CHRONIC FATIGUE. UNEXPLAINED UNDERPERFORMANCE SYNDROME
SIGNS AND SYMPTOMS OF CHRONIC FATIGUE:
CHRONIC FATIGUE
LOW ENERGY INTAKES
CARBOHYDRATE
PROTEIN
GLUTAMINE
BRANCHED CHAIN AMINO ACIDS (BCAAS)
FAT
MICRONUTRIENTS
ANTIOXIDANTS
IRON, ZINC, SELENIUM
OTHER, INCLUDING HERBAL PRODUCTS AND NUTRACEUTICALS
MANAGEMENT OF CHRONIC FATIGUE. GENERAL TIPS
PERFORMANCE-ENHANCING – OR ERGOGENIC – AIDS
SUPPLEMENT RISKS VERSUS BENEFITS
WHY FOOD FIRST?
WHO SHOULD TAKE SUPPLEMENTS?
CAN SUPPLEMENTS CAUSE A POSITIVE DOPING RESULT?
EVALUATION OF POPULAR SUPPLEMENTS
INCREASED MUSCLE MASS CREATINE
WHAT ARE THE EFFECTS OF CREATINE?
INCREASED MUSCLE MASS
WHAT ARE THE SIDE EFFECTS?
GENERAL ADVICE TO ATHLETES
BRANCHED CHAIN AMINO ACIDS (BCAA) – ITS EARLIER HYPOTHESIS WITH CENTRAL FATIGUE
DECREASED FAT MASS. CAFFEINE
DECREASED FAT MASS
INCREASED CARBOHYDRATE STORAGE (CARBO-LOADING)
INCREASED CARBOHYDRATE AVAILABILITY DURING TRAINING/EVENTS
INCREASED ATP AND CREATINE PHOSPHATE LEVELS
INCREASED FAT OXIDATION DURING EXERCISE TO SPARE MUSCLE GLYCOGEN
IMPROVED RECOVERY
HYDRATION
IMPROVED COGNITIVE FUNCTION; IMPROVED REACTION TIMES
PREVENTION OF ACID BUILD-UP DURING EXERCISE, AND CRAMPS. BICARBONATE, LACTATE AND CITRATE
PREVENTION OF ACID BUILD-UP DURING EXERCISE, AND CRAMPS
BONE AND JOINT REPAIR AND RECOVERY FROM INJURY
OTHER. COLOSTRUM
PROHORMONES – DESIGNER SUPPLEMENTS
TESTOSTERONE PRECURSORS (PROHORMONES)
NANDROLONE PRECURSORS
CHECKLIST APPRAISAL
EVALUATING PRODUCTS AND CLAIMS
PHYSICAL DEMANDS AND CHARACTERISTICS
BOXING. AMATEUR. COMPETITION AND WEIGH-IN PROCEDURES
AMATEUR WEIGHT CATEGORIES
BOXING. PROFESSIONAL. COMPETITION AND WEIGH-IN PROCEDURES
HORSE RACING – JOCKEYS. COMPETITION AND WEIGH-IN PROCEDURES
WEIGHT CATEGORIES
JUDO. COMPETITION AND WEIGH-IN PROCEDURES
WEIGHT CATEGORIES. KARATE. COMPETITION AND WEIGH-IN PROCEDURES
WEIGHT CATEGORIES. LIGHTWEIGHT ROWING. COMPETITION AND WEIGH-IN PROCEDURES
WEIGHT CATEGORIES
TAEKWONDO. COMPETITION AND WEIGH-IN PROCEDURES
WEIGHT CATEGORIES
WEIGHTLIFTING (OLYMPIC) COMPETITION AND WEIGH-IN PROCEDURES
WEIGHT CATEGORIES
WRESTLING. COMPETITION AND WEIGH-IN PROCEDURES
WEIGHT CATEGORIES
COMMON NUTRITION ISSUES
POTENTIAL NEGATIVE CONSEQUENCES OF RAPID WEIGHT LOSS AND WEIGHT CYCLING. COGNITIVE FUNCTION
DEHYDRATION
LOSS OF LEAN TISSUE
NUTRITIONAL STATUS
LOSS OF BONE MASS
NEW RULES FOR SAFE WEIGHT MAKING
NUTRITION GAME PLAN
RECOVERY
PRE-COMPETITION
FINE-TUNING 2–3 DAYS BEFORE COMPETITION
AFTER WEIGH-IN
HYDRATION DURING TRAINING OR COMPETITION
CASE STUDY. UNREALISTIC FIGHTING WEIGHT LEADS TO BAN. BACKGROUND
DIETARY AND TRAINING HISTORY
COMPETITION STRATEGIES
RECOMMENDATIONS. MAIN CONCERNS
DIETARY ADVICE. FAT INTAKE NEEDED TO BE REDUCED BY:
ENERGY INTAKE NEEDED TO BE REDUCED BY:
PRE-COMPETITION
POSTSCRIPT
CASE STUDY. DOING IT THE RIGHT WEIGH. BACKGROUND
DIETARY AND TRAINING HISTORY
COMPETITION STRATEGIES
RECOMMENDATIONS. MAIN CONCERNS
DIETARY ADVICE. ENERGY INTAKE NEEDED TO BE REDUCED
PRE-COMPETITION
PHYSICAL DEMANDS AND CHARACTERISTICS
WHAT IS THE IDEAL BODY FAT LEVEL?
ANTHROPOMETRY – HOW LOW CAN YOU GO?
COMMON NUTRITION ISSUES. ACHIEVING LOWER BODY FAT LEVELS
METHODS USED FOR FAT LOSS
FAD DIETS
HIGH-PROTEIN/LOW-CARBOHYDRATE (DR ATKINS AND SUGAR BUSTERS) CLAIM
FACT
FAT-FREE/HIGH-CARBOHYDRATE (X-DIET, DEAN ORNISH) CLAIM
FACT
MODERATE-TO-LOW CARBOHYDRATE (THE ZONE) CLAIM
FACT
RECOGNIZING FAD DIETS
DIET AIDS
NUTRITION GAME PLAN
GOAL SETTING AND DIETARY ASSESSMENT
ENERGY INTAKE
COMPARISON OF NUTRIENT PROPERTIES
MACRONUTRIENT INTAKE
FAT IN THE DIET MAY MAKE WEIGHT CONTROL MORE CHALLENGING. REASONS TO REDUCE DIETARY FAT
FIBRE INTAKE
MEAL FREQUENCY
REGULATE PORTION SIZES
BE ORGANIZED AND HAVE A PLAN
PERIODIZATION
OTHER ESSENTIAL INTERVENTIONS
CORE COMPONENTS FOR EFFECTIVE WEIGHT-LOSS DIETS
CASE STUDY. FEELING BLOWN UP. BACKGROUND
DIETARY AND TRAINING HISTORY
RECOMMENDATIONS. MAIN CONCERNS
DIETARY ADVICE
ENERGY, MACRO- AND MICRONUTRIENTS
FIBRE AND FOODS THAT CAUSE BLOATING
SUPPLEMENTS
CASE STUDY. SKATING THIN, ON ICE. BACKGROUND
DIETARY AND TRAINING HISTORY
RECOMMENDATIONS. MAIN CONCERNS
DIETARY ADVICE
PHYSICAL DEMANDS AND CHARACTERISTICS
ENERGY DEMANDS OF THE SPORT
LOW BODY FAT LEVELS AND INCREASED MUSCLE MASS
ENVIRONMENT
COMMON NUTRITION ISSUES
NUTRITION GAME PLAN
HIGH ENERGY AND CARBOHYDRATE REQUIREMENTS
FLUID
PROTEIN REQUIREMENTS
RECOVERY
COMPETITION NUTRITION, TEAM AND TRAVEL DYNAMICS
CASE STUDY. A CASE OF CHEAP ADVERTISING. BACKGROUND
DIETARY AND TRAINING HISTORY
RECOMMENDATIONS. MAIN CONCERNS
DIETARY ADVICE
A FEW QUICK AND EASY TIPS TO BOOST HIS PROTEIN INTAKE AT SUPPERTIME:
SUPPLEMENTS
CASE STUDY. TEAM TACTICS
GENERAL GUIDELINES
TRAINING FOR SPEED
PHYSICAL DEMANDS AND CHARACTERISTICS. LOW BODY FAT LEVELS
MUSCLE FIBRE TYPE
GENERAL
COMMON NUTRITION ISSUES. TRAINING, COMPETITION AND PERIODIZATION
CARBOHYDRATE
FLUID
SUPPLEMENTS
NUTRITION GAME PLAN. COMPETITION NUTRITION. BEFORE — IS CARBO-LOADING REQUIRED?
DURING — COMPETITION-DAY FOOD AND FLUID INTAKE
AFTER — RECOVERY
CASE STUDY. WATERLOGGED. BACKGROUND
DIETARY AND TRAINING HISTORY
RECOMMENDATIONS. MAIN CONCERNS
DIETARY ADVICE
SUPPLEMENTS FOR ENERGY. THE ATP-CP ENERGY SYSTEM
THE NUCLEOTIDE ATP
CREATINE
SUPPLEMENTS THAT DELAY. LACTIC ACID ACCUMULATION
RIBOSE
SPIRULINA
ADVICE ON SUPPLEMENTS
CASE STUDY. DAY AT THE TRACK. BACKGROUND
DIETARY AND TRAINING HISTORY
RECOMMENDATIONS. MAIN CONCERNS AND DIETARY ADVICE
PHYSICAL DEMANDS AND CHARACTERISTICS
COMMON NUTRITION ISSUES. ENVIRONMENT
COMPETITION AND TRAINING
VISION
CONCENTRATION
OTHER NOT-SO-OBVIOUS SOURCES OF CAFFEINE INCLUDE:
TIPS ON REDUCING CAFFEINE INTAKE
NUTRITION GAME PLAN. BE PREPARED – PLAN AHEAD OF TIME
CHOOSE FOODS THAT SUSTAIN CONCENTRATION
SLOW OR FAST ENERGY FIX. PRACTICAL POINTERS
FOCUS ON EYE NUTRITION
CASE STUDY. FAT CIRCUIT. BACKGROUND
DIETARY AND TRAINING HISTORY
RECOMMENDATIONS. MAIN CONCERNS
DIETARY ADVICE
CASE STUDY. BARELY HOLDING ON. BACKGROUND
DIETARY AND TRAINING HISTORY
RECOMMENDATIONS. MAIN CONCERNS
DIETARY ADVICE
ENDURANCE
CARBO-LOADING
HOW DIFFERENT IS IT FOR CYCLISTS?
ULTRA-ENDURANCE
FREQUENTLY ASKED QUESTIONS AND ANSWERS ON FAT-LOADING
MULTISTAGE CYCLE EVENTS (TOUR DE FRANCE, EPIC CYCLE TOUR)
ALTITUDE
ENERGY
FLUID
MICRONUTRIENTS
PHYSICAL DEMANDS AND CHARACTERISTICS. ANTHROPOMETRY
PHYSICAL DEMANDS
ENVIRONMENT
COMMON NUTRITION ISSUES. INCREASED ENERGY NEEDS
MUSCLE DAMAGE AND REPAIR
FLUID AND HYDRATION
COMMON GAME PLAN – MULTIDAY EVENTS
MEDICAL
CREATIVE MENU PLANNING
GENERAL ORGANIZATION
PORTABLE, LIGHTWEIGHT FOODS FOR MULTIDAY EVENTS
NUTRITION GAME PLAN SPECIFIC TO EVENTS
CASE STUDY. EXTREME CUISINE. BACKGROUND
DIETARY AND TRAINING HISTORY
RECOMMENDATIONS. GENERAL TIPS
THREE DIETARY PHASES FOR AN ULTRA-ENDURANCE EVENT
FAT-LOADING REGIME
MEALPLAN FOR THE EXPEDITION
SOME OTHER IDEAS
CARBOHYDRATE-LOADING EATING PLAN
FROM THE MEMOIRS OF MCCARRY
glossary
index
ACKNOWLEDGEMENTS
PHOTOGRAPHIC CREDITS
