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• Cover
• Title Page
• Copyright
• Dedications
• Contents
• 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 Intakes
• Chapter 2. Healthy Eating
• Health Effects of Consuming Excess 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 Foods 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 Supplement Studies
• Androstenedione
• Bee Pollen
• Beetroot Juice
• ß-Alanine and Carnosine
• ß-Hydroxy ß-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 Mechanisms 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