Practical applications in sports nutrition 3rd edition pdf

Heather Hedrick Fink, MS, RD, CSSD Owner Nutrition and Wellness Solutions, LLC Indianapolis, Indiana

Alan E. Mikesky, PhD, FACSM Professor Emeritus School of Physical Education and Tourism Management Indiana University-Purdue University Indianapolis Indianapolis, Indiana

World Headquarters Jones & Bartlett Learning 5 Wall Street Burlington, MA 01803 978-443-5000 info@jblearning.com www.jblearning.com

Jones & Bartlett Learning books and products are available through most bookstores and online booksellers. To contact Jones & Bartlett Learning directly, call 800-832-0034, fax 978-443-8000, or visit our website, www.jblearning.com.

Substantial discounts on bulk quantities of Jones & Bartlett Learning publications are available to corporations, professional associa- tions, and other qualified organizations. For details and specific discount information, contact the special sales department at Jones & Bartlett Learning via the above contact information or send an email to specialsales@jblearning.com.

Copyright © 2018 by Jones & Bartlett Learning, LLC, an Ascend Learning Company

All rights reserved. No part of the material protected by this copyright may be reproduced or utilized in any form, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without written permission from the copyright owner.

The content, statements, views, and opinions herein are the sole expression of the respective authors and not that of Jones & Bartlett Learning, LLC. Reference herein to any specific commercial product, process, or service by trade name, trademark, manufacturer, or otherwise does not constitute or imply its endorsement or recommendation by Jones & Bartlett Learning, LLC and such reference shall not be used for ad vertising or product endorsement purposes. All trademarks displayed are the trademarks of the parties noted herein. Practical Applications in Sports Nutrition, Fifth Edition is an independent publication and has not been authorized, sponsored, or otherwise approved by the owners of the trademarks or service marks referenced in this product.

There may be images in this book that feature models; these models do not necessarily endorse, represent, or participate in the activities represented in the images. Any screenshots in this product are for educational and instructive purposes only. Any individuals and scenarios featured in the case studies throughout this product may be real or fictitious, but are used for instructional purposes only.

The authors, editor, and publisher have made every effort to provide accurate information. However, they are not responsible for errors, omissions, or for any outcomes related to the use of the contents of this book and take no responsibility for the use of the products and procedures described. Treatments and side effects described in this book may not be applicable to all people; likewise, some people may require a dose or experience a side effect that is not described herein. Drugs and medical devices are discussed that may have limited avail- ability controlled by the Food and Drug Administration (FDA) for use only in a research study or clinical trial. Research, clinical practice, and government regulations often change the accepted standard in this field. When consideration is being given to use of any drug in the clinical setting, the health care provider or reader is responsible for determining FDA status of the drug, reading the package insert, and reviewing prescribing information for the most up-to-date recommendations on dose, precautions, and contraindications, and determining the appropriate usage for the product. This is especially important in the case of drugs that are new or seldom used.

10346-5

Production Credits VP, Executive Publisher: David D. Cella Publisher: Cathy L. Esperti Acquisitions Editor: Sean Fabery Associate Editor: Taylor Maurice Reprints and Special Projects Manager: Tina Chen Production Assistant: Molly Hogue Production Assistant: Brooke Haley Director of Marketing: Andrea DeFronzo

VP, Manufacturing and Inventory Control: Therese Connell Composition: Cenveo Publisher Services Cover Design: Kristin E. Parker Rights & Media Specialist: Merideth Tumasz Media Development Editor: Shannon Sheehan Cover Image: © Chris Ryan/Getty Images Printing and Binding: LSC Communications Cover Printing: LSC Communications

Library of Congress Cataloging-in-Publication Data Names: Fink, Heather Hedrick, author. | Mikesky, Alan E., author. Title: Practical applications in sports nutrition / Heather Hedrick Fink, Alan E. Mikesky. Description: Fifth edition. | Burlington, Massachusetts : Jones & Bartlett Learning, [2018] | Includes bibliographical references and index. Identifiers: LCCN 2016048145 | ISBN 9781284101393 (pbk.) Subjects: | MESH: Sports Nutritional Physiological Phenomena | Sports–physiology | Exercise–physiology | Sports Nutritional Sciences Classification: LCC TX361.A8 | NLM QT 263 | DDC 613.2024796–dc23 LC record available at https://lccn.loc.gov/2016048145

6048

Printed in the United States of America 21 20 19 18 17 10 9 8 7 6 5 4 3 2 1

© Sh

ut te

rst oc

k / fr

ac ta

l-a n

BRIEF CONTENTS SECTION 1 The Basics of Sports Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . 1 CHAPTER 1 Introduction to Sports Nutrition . . . . . . . . . . . . . . . . . . . . . . . 3 CHAPTER 2 Nutrients: Ingestion to Energy Metabolism . . . . . . . . . . . .23 CHAPTER 3 Carbohydrates . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .59 CHAPTER 4 Fats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .91 CHAPTER 5 Proteins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 116 CHAPTER 6 Vitamins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 141 CHAPTER 7 Minerals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 178 CHAPTER 8 Water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 210 CHAPTER 9 Nutritional Ergogenics . . . . . . . . . . . . . . . . . . . . . . . . . . . . 239

SECTION 2 The Practical Application of Sports Nutrition . . . . . . . . 261 CHAPTER 10 Nutrition Consultation with Athletes . . . . . . . . . . . . . . . 263 CHAPTER 11 Weight Management . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 291 CHAPTER 12 Endurance and Ultra-Endurance Athletes . . . . . . . . . . . 330 CHAPTER 13 Strength/Power Athletes . . . . . . . . . . . . . . . . . . . . . . . . . . . 364 CHAPTER 14 Team Sport Athletes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 392 CHAPTER 15 Special Populations . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 420 CHAPTER 16 Jobs in Sports Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . 455 APPENDIX A You Are the Nutrition Coach – Answers . . . . . . . . . . . . . . 465 APPENDIX B The Gastrointestinal Tract . . . . . . . . . . . . . . . . . . . . . . . . . 471 APPENDIX C Major Metabolic Pathways . . . . . . . . . . . . . . . . . . . . . . . . . 474 APPENDIX D Calculations and Conversations . . . . . . . . . . . . . . . . . . . . 480 APPENDIX E Growth and Body Mass Index Charts . . . . . . . . . . . . . . . . 483 APPENDIX F Dietary Reference Intakes . . . . . . . . . . . . . . . . . . . . . . . . . 488

© Sh

ut te

rst oc

k / fr

ac ta

l-a n

CONTENTS

Preface . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .xvi How to Use This Book . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . xviii About the Authors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .xxiii Acknowledgments . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . xxiv

SECTION 1 The Basics of Sports Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . 1 CHAPTER 1 Introduction to Sports Nutrition . . . . . . . . . . . . . . . . . . . . . . . 3

What is sports nutrition? 4 Why study sports nutrition? 4 What are the basic nutrients? 4

What are carbohydrates? 5 What are proteins? 5 What are fats? 5 What are vitamins? 5 What are minerals? 5 What is water? 6

How does the body produce energy? 6 What are the dietary reference intakes? 6 What are enriched and fortified foods? 7 What are the basic nutrition guidelines? 7

What are the Dietary Guidelines for Americans? 7 What is the MyPlate food guidance system? 9

How should athletes interpret the information on food labels? 11 Who created the food label regulations? 11 How can the ingredient list be useful to athletes? 11 How can the nutrition facts panel be useful to athletes? 12 How can the percent daily value be useful to athletes? 14 How can nutrient content claims be useful to athletes? 15 How can health claims be useful to athletes? 16

What are the factors to consider when developing an individualized sports nutrition plan for athletes? 17

Why should a sports nutrition plan consider an athlete’s health history? 18 Why should a sports nutrition plan consider a sport’s bioenergetics and logistics? 19 Why should a sports nutrition plan consider an athlete’s total

weekly training and competition time? 19 Why should a sports nutrition plan consider an athlete’s living

arrangements, access to food, and travel schedule? 19 How can sports nutrition knowledge be converted into practical applications? 20 Key Points of Chapter 21 Study Questions 21 References 22

CHAPTER 2 Nutrients: Ingestion to Energy Metabolism . . . . . . . . . . . .23 What happens to nutrients after they are ingested? 24

What are the functions of the various parts of the digestive system? 24

Contents v

How are carbohydrates digested, absorbed, transported, and assimilated in the body? 27

What happens to carbohydrates once they are put into the mouth? 27 How are the simple sugars absorbed into the intestinal wall? 29 What happens to carbohydrates once they make it into the blood? 31 What happens to carbohydrates once they make it to the cells of the body? 31

How are fats digested, absorbed, transported, and assimilated in the body? 31 What happens to fats once they are put into the mouth? 34 What happens to the fats once they are absorbed? 34 What happens to fats once they make it to the cells? 35

How are proteins digested, absorbed, transported, and assimilated in the body? 35 What happens to proteins once they are put into the mouth? 35 How are proteins absorbed into the intestinal wall? 37 What happens to amino acids once they make it to the bloodstream? 38 What happens to amino acids once they make it to the cells of the body? 39

How are minerals, vitamins, and water absorbed and transported in the body? 40 What is energy metabolism, and why is it important? 41 What is energy? 41 What is the human body’s source of chemical energy? 42 How do cells make ATP? 44 What are the three energy systems? 44

What are the characteristics of the phosphagen system? 46 What are the characteristics of the anaerobic and aerobic energy systems? 47

How do the energy systems work together to supply ATP during sport performance? 47

What metabolic pathways are involved with the energy systems? 49 Key Points of Chapter 56 Study Questions 57 References 58

CHAPTER 3 Carbohydrates . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .59 What’s the big deal about carbohydrates? 60 What are carbohydrates? 60 How are carbohydrates classified? 61

What are simple sugars? 61 What are complex carbohydrates? 63 Are artificial sweeteners carbohydrates? Are they beneficial or harmful? 65

What functions do carbohydrates serve in the body? 66 How can carbohydrates affect overall health? 67

What role does fiber play in health? 67 What role do simple sugars have in health? 68

How much carbohydrate should be consumed daily? 68 What is the relationship between current body weight and carbohydrate intake? 69 How can carbohydrate needs be determined based

on a percentage of total calories? 69 What impact does the stage of training or competition

schedule have on carbohydrate intake? 70 What are the various sources of dietary carbohydrates? 70

What are the best carbohydrate choices within the grains group? 71 What are the best carbohydrate choices within the fruit and

vegetable groups? 71 What are the best carbohydrate choices within the dairy/alternative group? 71 What are the best carbohydrate choices within the protein foods group? 72

Can foods containing simple sugars or artificial sweeteners be used as a source of carbohydrates? 72

What are the glycemic index and glycemic load, and how can they be used in sports nutrition? 72

What is glycemic load? 73 How does the glycemic index relate to exercise? 74

How are carbohydrates utilized during exercise? 74 How much carbohydrate is stored within the body? 75 Why are carbohydrates an efficient fuel source? 76 Does carbohydrate intake enhance performance? 76 Does carbohydrate intake delay fatigue? 76

What type, how much, and when should carbohydrates be consumed before exercise? 77

What should an athlete eat on the days leading up to an important training session or competition? 78

What should an athlete eat in the hours leading up to an important training session or competition? 78

What type, how much, and when should carbohydrates be consumed during exercise? 81

What types of carbohydrates should be consumed during exercise or sport? 81 How much carbohydrate should be consumed during exercise or sport? 81 When should carbohydrates be consumed during exercise or sport? 83

What type, how much, and when should carbohydrates be consumed after exercise? 83

When should carbohydrates be consumed after exercise or sport? 83 What type of carbohydrates should be consumed after exercise or sport? 84 How much carbohydrate should be consumed after exercise or sport? 85 What are some examples of good meals/snacks for after exercising? 85

Key Points of Chapter 86 Study Questions 87 References 87 Additional Resources 90

CHAPTER 4 Fats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .91 What’s the big deal about fats? 92 What are fats? 92 How are lipids (fats) classified? 92

What are triglycerides? 92 What is the molecular structure of a triglyceride? 92 What are some of the functions of triglycerides in the body? 93 What are fatty acids? 94 What are phospholipids? 98 What are sterols? 99 Is there such a thing as artificial fats? 100

How much fat is recommended in an athlete’s diet? 101 Can a diet be too low in fat? 102 Can a diet be too high in fat? 102

Which foods contain fat? 103 How much fat is in the grains group? 103 How much fat is in the fruit and vegetable groups? 103 How much fat is in the dairy/alternative group? 103 How much fat is in the protein foods group? 104 How much fat is in the oils? 104

vi Contents

How can the percentage of calories from fat be calculated for specific foods? 104 What’s the big deal about cholesterol? 106

What is dietary cholesterol, and which foods contain it? 106 How is blood cholesterol classified? 106

How can fats affect daily training and competitive performance? 108 What type, how much, and when should fats be consumed before exercise? 110

Is a single high-fat meal prior to exercise beneficial? 110 Is a short-term pattern of eating high-fat meals beneficial

to exercise performance? 110 Is a long-term pattern of eating high-fat meals beneficial

to exercise performance? 110 What are the recommendations for fat intake prior to exercise? 111

What type, how much, and when should fats be consumed during exercise? 111 What type, how much, and when should fats be consumed after exercise? 112 Key Points of Chapter 113 Study Questions 113 References 114 Additional Resources 115

CHAPTER 5 Proteins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 116 Why is protein important to athletes? 117 What are proteins? 117

What is the difference between a “complete” and an “incomplete” protein? 119 What are the main functions of proteins in the body? 121 What is nitrogen balance? 123 How much protein should athletes consume daily? 123

How can protein requirements be calculated based on body weight? 123 How do various dietary and training factors affect protein recommendations? 124 Can too much protein be harmful? 126

Which foods contain protein? 127 Which foods in the grains group contain protein? 127 Which foods in the fruit and vegetable groups contain protein? 127 Which foods in the dairy/alternative group contain protein? 128 Which foods make up the protein foods group? 128 Do foods in the oils and empty calories group contain protein? 128

Are protein supplements beneficial? 129 What is the quantity of protein or amino acids in the

product? Is the supplement necessary? 129 What is the cost of protein supplements? 131 Will protein supplements enhance performance? 131 Are there any risks associated with taking the supplement? 132

Why is protein essential for daily training? 132 What type, how much, and when should protein be consumed before exercise? 133

What type and how much protein should be consumed 4 to 24 hours prior to training or competition? 134

What type and how much protein should be consumed 1 to 4 hours prior to training or competition? 134

What type, how much, and when should protein be consumed during exercise? 134 What type, how much, and when should protein be consumed after exercise? 135

Which type of protein or amino acid source is most beneficial to consume after exercise? 135

Is there a recovery benefit of combining carbohydrates and proteins after exercise? 136

Contents vii

How much protein should be consumed after exercise? 136 When should protein or amino acids be consumed after exercise? 137

Key Points of Chapter 138 Study Questions 138 References 139 Additional Resources 140

CHAPTER 6 Vitamins . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 141 What’s the big deal about vitamins? 142 What are vitamins? 142 How are the dietary needs for vitamins represented? 142 What are the water-soluble vitamins? 142

Why is thiamin important to athletes? 144 Why is riboflavin important for athletes? 144 Why is niacin important for athletes? 145 Why is vitamin B6 important for athletes? 147 Why is vitamin B12 important for athletes? 149 Why is folate important for athletes? 151 Why is biotin important for athletes? 152 Why is pantothenic acid important for athletes? 154 Why is choline important for athletes? 154 Why is vitamin C important for athletes? 156

What are the fat-soluble vitamins? 157 Why is vitamin A important for athletes? 158 Why are the carotenoids important for athletes? 160 Why is vitamin D important for athletes? 161 Why is vitamin E important for athletes? 164 Why is vitamin K important for athletes? 166

Which vitamins or compounds have antioxidant properties? 166 What are free radicals? 166 What is the relationship between free radicals and exercise? 168 Do athletes need antioxidant supplements? 168

What are phytochemicals? 170 What are phenolic compounds? 170 What are organosulfides? 171 What is lycopene? 171 How can athletes increase phytochemical consumption through whole foods? 172

Key Points of Chapter 174 Study Questions 175 References 175 Additional Resource 177

CHAPTER 7 Minerals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 178 What’s the big deal about minerals? 179 What are minerals? 179 What are the major minerals? 179

Why is calcium important for athletes? 181 Why is phosphorus important to athletes? 183 Why is magnesium important for athletes? 184 Why is sodium important for athletes? 187 Why is chloride important for athletes? 188 Why is potassium important for athletes? 188 Why is sulfur important for athletes? 190

viii Contents

What are the trace minerals? 191 Why is iron important for athletes? 191 Why is zinc important for athletes? 195 Why is chromium important for athletes? 196 Why is fluoride important for athletes? 197 Why is copper important for athletes? 199 Why is manganese important for athletes? 200 Why is iodine important for athletes? 201 Why is molybdenum important for athletes? 201 Why is selenium important for athletes? 202 Are other trace minerals important for athletes? 203

Key Points of Chapter 206 Study Questions 206 References 207 Additional Resources 209

CHAPTER 8 Water . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 210 What’s the big deal about water? 211

What are the functions of water in the body? 211 What are the sources of water? 212 What are the ways in which we lose body water? 213

What are the consequences of poor water balance? 214 Is it possible to overhydrate the body? 216 How can hydration status be monitored? 216

How much fluid do individuals need on a daily basis? 218 What are the current recommendations for daily fluid intake? 218 Can certain beverages, foods, or medications contribute to fluid losses? 219 What are some practical guidelines for consuming fluids on a daily basis? 220

What is the role of preexercise hydration? 220 How much fluid should be consumed before exercise? 220 What types of fluids should be consumed? 220 What are practical guidelines for consuming fluids before exercise? 222

What is the role of hydration during exercise? 222 What is the magnitude of water and electrolyte losses during exercise? 222 How much fluid should be consumed during exercise? 223 What types of fluids should be consumed during exercise? 225 What are some practical guidelines for consuming fluids during exercise? 230

What is the role of postexercise hydration? 233 How much fluid should be consumed? 233 What types of fluids should be consumed? 233 Are supplements beneficial after exercise? 234 What are some practical guidelines for consuming

fluids after exercise? 235 Key Points of Chapter 236 Study Questions 236 References 237

CHAPTER 9 Nutritional Ergogenics . . . . . . . . . . . . . . . . . . . . . . . . . . . . 239 What is an ergogenic aid? 240 What are dietary supplements? 241

Why do athletes use dietary supplements? 241 What are the regulations governing dietary supplements? 242 Are some supplements better or safer than others? 244

Contents ix

Where can information on nutritional ergogenic aids be found? 246 What tools are available to research information on ergogenic aids? 246 What is doping? 248 What are some of the commonly encountered doping substances? 251

Which nutritional ergogenic aids are commonly used as anabolic agents, prohormones, and hormone releasers? 251

Which nutritional ergogenic aids are commonly used to reduce fat mass? 253 Which nutritional ergogenic aids are commonly used as anticatabolics? 253 Which vitamins and minerals are commonly used as nutritional ergogenic aids? 254

What types of dietary supplements and nutritional ergogenics are commonly used by endurance athletes, strength/power athletes, and team sport athletes? 254

Key Points of Chapter 259 Study Questions 259 References 260

SECTION 2 The Practical Application of Sports Nutrition . . . . . . . . 261 CHAPTER 10 Nutrition Consultation with Athletes . . . . . . . . . . . . . . . 263

Why is nutrition consultation and communication with athletes important? 264 How much do athletes know about sports nutrition? 264 Who provides nutrition assessment and education to athletes? 265 How does the consultation process with athletes begin? 266 What is a diet history? 266

What is a health history questionnaire? 266 Why is an inquiry about supplement use important? 268 What type of food intake information should be obtained from the athlete? 268 How is an exercise/training log used in a nutrition consultation? 271 Which clinical assessments should be conducted in