The complete guide to food for sports performance 3rd Edition by Louise Burke, Greg Cox, Nathan Deakes 9781741143904 174114390X

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Product details:

ISBN 10: 174114390X
ISBN 13: 9781741143904
Author: Dr. Louise Burke, Greg Cox, Nathan Deakes

Whatever the sport, it is essential for an athlete to have his or her body working at peak efficiency and this book presents nutrition as an integrated part of an athlete’s regimen. Training should provide maximum benefit and the athlete should achieve peak performance, and in this guide, general nutrition and exercise physiology information are converted into a plan for day-to-day practice for training and competition preparation. It outlines important differences in nutritional needs for different sports, including the timing of food and liquid intake, and the best foods to achieve maximum energy output. Case studies and discussions of typical dietary problems are included, enabling athletes and coaches to tailor a diet uniquely suited to individual needs, including the need for weight gain or loss. Until an athlete understands the relationship between nutrition and performance, they cannot manage a total program effectively. When everyone in a given competition is highly talented, highly trained, and highly motivated, nutrition will provide the winning edge.

The complete guide to food for sports performance 3rd Table of contents:

Part I: Principles of Sports Nutrition

1. Training Nutrition: The Principles of Everyday Eating

• 1.1 Enjoy a Variety of Food

• 1.2 Eat the Right Type and Amount of Fats and Oils

• 1.3 Eat the Right Amount of Nutrient-Dense Carbohydrate Food

  • Total Nutritional Value

  • Effect on Blood Glucose

  • Practical Issues

• 1.4 Replace Your Daily Fluid Losses

• 1.5 Look After Your Electrolytes (“Salts”)

• 1.6 Use Alcohol Sensibly

2. Fine Tuning: How Much and When?

• 2.1 Energy

• 2.2 Carbohydrate

• 2.3 Protein

• 2.4 Vitamins

• 2.5 Iron

• 2.6 Calcium

• 2.7 Other Minerals

• 2.8 Fluid

• 2.9 Timing of Meals

• 2.10 Periodising Your Nutrition Program

Part II: Achieving an Ideal Physique

• 3.1 What is a Desirable Body-Fat Level?

• 3.2 What is a Desirable Muscle Mass?

• 3.3 Measuring Body Fat and Muscle Mass

• 3.4 Losing Body Fat

• 3.5 Restrained Eating

• 3.6 Making Weight

• 3.7 Bulking Up

• 3.8 The High-Energy Diet

Part III: Competition Nutrition

• 4.1 An Overview of Fatigue Factors

• 4.2 General Preparation for Competition

• 4.3 Carbohydrate Loading for Endurance Events

• 4.4 The Pre-Event Meal

• 4.5 Low-GI Carbohydrates and Sugar – Pre-Event Friends and Enemies?

• 4.6 Fluid Intake During Events

• 4.7 Refuelling During the Event

Part IV: Promoting Recovery

• 5.1 Rehydration

  • Amount of Fluid

  • Type of Fluid

  • Timing of Fluid Intake

• 5.2 Refuelling

  • Amount and Timing of Carbohydrate

  • Types of Carbohydrate Foods

  • A Special Note About Refuelling and Muscle Damage

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