By Hayley Daries(auth.)
Food and drink offerings before, during and after training and competition have an instantaneous impact on healthiness, physique mass and composition, nutrient availability and restoration time, and an optimal diet can significantly improve exercise functionality. Nutrition for recreation and Exercise outlines the fundamental principles of nutrition in relation to game and workout after which applies those ideas via functional instruments equivalent to nutrients and nutrient lists, recipes and menu thoughts. This functional advisor interprets the athlete’s pursuits into a possibility recommendations and shortens the space among idea and perform. Equipping the reader to effectively enforce nutritional adjustments, this can be a useful source for athletes, activities physicians and undergraduate scholars of meals and activity and workout technological know-how courses.
Special Features
- Dedicated chapters on the impact and relevance of specific nutrients and food groups
- Includes recipes and menu options
- Covers the area of sport and exercise nutrition with an evidence-based approach
- Concise and accessible, combining theory and practice
Content:
Chapter 1 advent (pages 1–12): Hayley Daries
Chapter 2 The Athlete's strength wishes (pages 13–31): Hayley Daries
Chapter three Laying the root of a great nutrition (pages 32–57): Hayley Daries
Chapter four Carbohydrates (pages 58–89): Hayley Daries
Chapter five Protein (pages 90–114): Hayley Daries
Chapter 6 fat (pages 115–143): Hayley Daries
Chapter 7 nutrients (pages 144–175): Hayley Daries
Chapter eight Fluid stability (pages 176–200): Hayley Daries
Chapter nine Performance?Enhancing (Ergogenic) Aids (pages 201–215): Hayley Daries
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Extra resources for Nutrition for Sport and Exercise
Sample text
R Water is an essential nutrient required for many physiological functions. r Protein builds and maintains tissues and is stored in lean tissue. 1 kcal. r Fat is an abundant source of energy and the average healthy male has ∼90,000 kcal of fat energy. 4 kcal. r Alcohol has 7 kcal/g and can lead to harmful effects. r During exercise, contracting muscle cells have high demands for the high-energy compound called adenosine triphosphate (ATP) that provides kinetic energy for skeletal muscle to do mechanical work.
The recommended fibre intake for adults is 18 g/day. Foods rich in fibre include wholemeal bread, wholegrain breakfast cereals, porridge oats, brown rice, whole-wheat pasta, fruit and vegetables, and pulses like beans and lentils. According to dietary surveys, very few athletes meet their daily fibre needs (Tilgner and Schiller 1989); hence, it is an issue that needs to be addressed when laying the foundation of a healthy sports diet. Chapter 4 provides further details of the importance of carbohydrates in the athlete’s diet.
This is often the case with athletes who try to follow a carbohydrate-loading regime but who eat creamy pasta meals with rich sauces or three-cheese or meaty pizzas. It is not that pasta or pizza that is high fat; on the contrary, they are excellent sources of carbohydrates that can assist the loading phase before competition. However, if athletes choose these dishes with high-fat toppings or dressings, they may not be getting as much carbohydrate as they require. 2 provides a few examples of popular carbohydrate-based dishes, and ideas for keeping such meals high in carbohydrates and low in fat.