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Now, more than ever, there is an increased demand for accurate sport nutrition information. Proper nutrition helps athletes at all levels prevent injury, enhance recovery from exercise, achieve and maintain optimal body weight, improve daily training workouts, and maintain overall good health. However, keeping up with sport nutrition can be an overwhelming task and there is a vast amount of misinformation available.

Sport Nutrition for Health and Performance is designed to sort fact from fiction and help students and practitioners obtain the knowledge they need to give sound advice to athletes and active individuals. As a reference, this text will keep practitioners on the cutting edge of exercise and nutritional science. Written by two of the leading authorities, Melinda M. Manore, PhD, RD, FACSM, and Janice L. Thompson, PhD, FACSM, this text combines the authors extensive backgrounds in nutrition, exercise physiology, and fitness to bridge the gap between scientific literature and practical application.

Organized to promote learning, not memorization, the text combines micronutrients into functional groupings that provide an easy framework for understanding how these nutrients can influence exercise performance and good health. Each chapter has key points to be covered and ends with a summary stressing the important facts to assist in retention of the information. Chapter highlights give in-depth information on topics and critically evaluate issues surrounding myths or controversy in sport nutrition. Numerous charts, figures, and tables also provide useful information to improve understanding of difficult concepts and to help the student or practitioner make sound nutritional recommendations to athletes and physically active individuals.

Sport Nutrition for Health and Performance is different from other texts and reference books on the subject because the authors add the “why” behind the “what” to do. Both students and practitioners will benefit from this clear and comprehensive presentation of the information, as well as the practical integration of this research as it applies to counseling athletes.

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CONTENTS

Foreword = xi

Preface = xiii

Acknowledgments = xvii

Credits = xix

Chapter 1 Introduction to Nutrition for Exercise and Health = 1

 Role of Nutrition in Exercise and Sport = 2

 Essential Nutrients and Dietary Recommendations = 3

 Eating a Balanced Diet = 6

 Role of Nutrition and Exercise in Disease Prevention = 11

 Chapter in Review = 18

 Key Concepts = 18

 Key Terms = 19

 References = 19

Chapter 2 Carbohydrate As a Fuel for Exercise = 21

 Function, Classification, and Dietary Sources of Carbohydrate = 22

 Carbohydrate Metabolism During Exercise = 22

 Carbohydrate Reserves and Dietary Intake = 29

 Carbohydrate Feeding Before Exercise = 31

 Carbohydrate Feeding During Exercise = 33

 Carbohydrate Feeding Post-Exercise and During Training Periods = 42

 Muscle Glycogen Supercompensation = 53

 Chapter in Review = 55

 Key Concepts = 55

 Key Terms = 57

 References = 57

Chapter 3 Fat As a Fuel for Exercise = 61

 Function, Classification, and Dietary Sources of Fat = 62

 Body Fat Reserves and Dietary Fat Intake = 68

 Fat Metabolism During Exercise = 72

 Enhancement of Fat Oxidation = 84

 Dietary Fat Recommendations for Optimal Performance and Health = 94

 Chapter in Review = 98

 Key Concepts = 99

 Key Terms = 100

 References = 100

Chapter 4 Protein and Exercise = 105

 Functions and Classifications = 106

 Methods of Assessing Protein Status = 107

 Dietary Sources of Protein = 110

 Metabolism of Protein During and After Exercise = 115

 Dietary Protein Recommendations for Active Individuals = 122

 Chapter in Review = 125

 Key Concepts = 125

 Key Terms = 126

 References = 126

Chapter 5 Energy and Nutrient Balance = 129

 Energy and Macronutrient Balance Equations = 130

 Macronutrient Balance = 131

 Energy Expenditure = 136

 Energy Intake = 152

 Chapter in Review = 154

 Key Concepts = 155

 Key Terms = 155

 References = 156

Chapter 6 Achieving Healthy Body Weight = 161

 Role of Diet and Exercise in Achieving Optimal Body Weight = 162

 Recommendations for Maintenance of Healthy Body Weight = 183

 Weight Concerns of Athletes = 184

 Recommendations for Weight Gain = 188

 Chapter in Review = 191

 Key Concepts = 191

 Key Terms = 192

 References = 192

Chapter 7 Body Composition = 197

 Body Composition and Health = 198

 Body Composition and Sport Performance = 199

 Body Composition Assessment Models and Methods = 200

 Accuracy of Body Composition Assessment Methods = 207

 Selection Criteria for Field Methods = 208

 Body Composition of Athletes = 208

 Body Composition Standards and Health = 208

 Chapter in Review = 212

 Key Concepts = 213

 Key Terms = 214

 References = 214

Chapter 8 Fluid and Electrolyte Balance = 217

 Water and Electrolyte Balance = 218

 Fluid and Electrolyte Recommendations for Exercise = 230

 Sport Drinks／fluid Replacement Beverages = 237

 Chapter in Review = 239

 Key Concepts = 239

 Key Terms = 240

 References = 240

Chapter 9 B-Complex Vitamins Important in Energy Metabolism = 245

 Exercise-Related Functions and Dietary Requirements = 246

 Rationale for Increased Need for Active Individuals = 251

 Assessment of Vitamin Status = 253

 Exercise and Vitamin Requirements = 261

 Vitamins and Exercise Performance = 266

 Chapter in Review = 268

 Key Concepts = 268

 Key Terms = 269

 References = 270

Chapter 10 Antioxidant Nutrients = 273

 Actions of Antioxidants = 274

 Enzymes Involved in Antioxidant Activities = 276

 Nutrients Involved in Antioxidant Activities = 278

 Assessment of Oxidative Damage = 286

 Rationale for Increased Antioxidant Need Among Active Individuals = 288

 Antioxidants and Chronic Diseases = 291

 Antioxidants and Performance = 294

 Chapter in Review = 296

 Key Concepts = 297

 Key Terms = 298

 References = 298

Chapter 11 Minerals and Exercise = 305

 Exercise-Related Functions, Dietary Requirements, and Food Sources = 306

 Rationale for Increased Need for Active Individuals = 312

 Assessment of Mineral Status = 313

 Nutritional Status of Active People = 319

 Chapter in Review = 326

 Key Concepts = 326

 Key Terms = 327

 References = 327

Chapter 12 Micronutrients Important in Blood Formation = 331

 Exercise-Related Functions, Dietary Requirements, and Food Sources = 332

 Rationale for Increased Need for Active People = 340

 Assessment of Vitamin and Mineral Status = 341

 Nutritional Status of Active Individuals = 352

 Chapter in Review = 354

 Key Concepts = 355

 Key Terms = 356

 References = 356

Chapter 13 Nutrients for Bone Health = 359

 Review of Bone Metabolism = 360

 Calcium = 360

 Phosphorus = 369

 Magnesium = 372

 Vitamin D = 372

 Other Nutrients Involved in Bone Metabolism = 374

 Effects of Exercise on Bone Health = 377

 Chapter in Review = 378

 Key Concepts = 378

 Key Terms = 379

 References = 379

Chapter 14 Nutrition and Fitness Assessment = 383

 Medical and Health History Questionnaires = 384

 Assessing Energy and Nutrient Intake = 385

 Assessing Daily Energy Expenditure = 390

 Fitness Assessment = 397

 Chapter in Review = 405

 Key Concepts = 405

 Key Terms = 406

 References = 406

Chapter 15 Nutrition and the Active Female = 409

 Energy and Nutrient Requirements = 410

 Female Athlete Triad = 417

 Chapter in Review = 432

 Key Concepts = 433

 Key Terms = 433

 References = 434

Chapter 16 Ergogenic Substances : Evaluating Sport Nutrition Products = 437

 Ergogenic Substances in Sport and Exercise = 438

 Evaluating Ergogenic Substances = 441

 Review of Two Ergogenic Substances = 445

 Chapter in Review = 449

 Key Concepts = 449

 Key Terms = 450

 References = 450

Appendix A = 453

Appendix B = 469

Appendix C = 472

Appendix D = 482

Appendix E = 485

Index = 499

About the Authors = 513