Читать книгу Eating for Sport - Shelly Meltzer - Страница 6

contents

Part 1

Nutrition basics and nutritional needs

Introduction

Myths, facts and science

Measurements

Sizing it up

1 From food to fuel

Contribution of nutrition to performance

The supply of energy

Protein

Plate model

Vitamins and minerals and their effect on energy

The conversion of food to fuel

How fuels are used (the four energy systems)

Manipulating the fuel mix: how to become a better fat burner

2 Ages and stages

Ageing

Children and young athletes

Questions parents ask

Pregnancy and lactation

Master athletes

3 Making a plan

The science and art of eating

Meal planning

Shopping

Cooking and food preparation

Eat-outs and take-outs

Competition nutrition

Travel

4 Fluid and hydration

The importance of fluid to performance

Type of sport and other factors that affect hydration

The role of fluid in the body

General fluid guideline and tips

The ideal drink

Alcohol and tippling tips

5 Disordered eating in sport

Harmful eating behaviours

Causes and trigger factors

Screening tools

The female athlete triad

Managing disordered eating

Sports anaemia

‘Bigorexia’

6 Special needs

Vegetarian athletes

Gut problems

Diabetes mellitus

Athletes with disabilities

Chronic fatigue

7 Dietary supplements

Ergogenic, or performance-enhancing aids

Evaluation of popular supplements

Evaluating products and claims

Additional tips and recommendations

Part 2

Sport-specific nutrition

Each section outlines the physical demands and characteristics of a group of sports with common nutritional issues. Case studies highlight common problems and how they can be solved.

8 Weight-making sports

Boxing (professional and amateur), Horse Racing, Judo, Karate, Lightweight Rowing, Taekwondo, Weightlifting, Wrestling

Potential harm of rapid weight loss and weight cycling

New rules for safe weight making

9 Aesthetic considerations

Ballet, Figure Skating, Gymnastics, Dressage, Springboard Diving, Surfing, Synchronized Swimming

What is the ideal body fat level?

Methods of fat loss

Fad diets

Diet aids

Core components of effective weight-loss diets

10 Bursts of energy, rapid recovery

Curling, Volleyball, Netball, Basketball, Cricket, Baseball, Hockey, Ice Hockey, Football, Rugby, Badminton, Squash, Racquetball

Low body fat levels and increased muscle mass

11 Power, speed and strength

Athletics (track and field), Skiing (alpine and downhill), Speed Skating, Sprint Swimming, Track Cycling

Training for speed

Energy systems

Muscle fibre type

Supplements

12 Skill, concentration and manoeuvres

Archery, Fencing, Golf, Lawn Bowls, Sailing, Waterskiing

Vision

Concentration

Sources of caffeine

Tips on cutting back

Foods that sustain concentration

Slow or fast energy fix

Focus on eye nutrition

13 Adventure and extreme

Adventure Racing, Biathlon, Triathlon, Canoeing, Cycling, Kayaking, Marathon, Open Water Sailing, Long Distance Open Water Swimming

Endurance

Carbo-loading

Ultra-endurance

Fat-loading

Multistage cycle events (Tour de France)

Altitude

Menu planning

From the memoirs of McCarry

Glossary

Index

Photographic Credits and

Authors’ Acknowledgements