Practical applications in sports nutrition 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

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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

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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

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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

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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