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Nutrition for sport and exercise : a practical guide / Hayley Daries
Resource type: Ressourcentyp: Buch (Online)Book (Online)Language: English Publisher: Chichester, West Sussex : Wiley-Blackwell, c2012Edition: Online-AusgDescription: Online-Ressource (1 online resource (ix, 270 p.)) : illISBN:- 9781283550437
- 9781118359730
- 1283550431
- 1405153547
- 613.2024796
- 613.7
- TX361.A8
- QP141
- QT 260
Contents:
Summary: Food and drink choices before, during and after training and competition have a direct impact on health, body mass and composition, nutrient availability and recovery time, and an optimal diet can significantly improve exercise performance. Nutrition for Sport and Exercise outlines the fundamental principles of nutrition in relation to sport and exercise and then applies these principles through practical tools such as food and nutrient lists, recipes and menu options. This practical guide translates the athlete's goals into achievable strategies and shortens the gap between theory and practice. Equipping the reader to successfully implement dietary changes, this is an invaluable resource for athletes, sports physicians and undergraduate students of nutrition and sport and exercise science 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.Summary: Intro -- Nutrition for Sport and Exercise : A Practical Guide -- Contents -- Preface -- Acknowledgments -- Foreword -- CHAPTER 1 Introduction -- The importance of an adequate diet for athletes -- Goals of an adequate sports diet -- Barriers to achieving an adequate sports diet and best food practice -- Athletes' primary source of information and misconceptions -- Poor nutrition knowledge -- Dietary extremism -- Poor practical food skills -- Frequent travel -- Rationale for following sport and exercise nutrition principles -- Body composition affects dietary needs -- Factors affecting fuel use during exercise -- Environmental factors -- CHAPTER 2 The Athlete's Energy Needs -- Energy -- The nutrients providing energy -- Energy and nutrients as fuel for exercise -- ATP -- Effect of intensity of exercise on fuel use -- Effect of duration of exercise on fuel use -- Nutritional assessment of the athlete -- Anthropometry -- Dietary assessment -- CHAPTER 3 Laying the Foundation of a Good Diet -- Food group illustrations -- Accessibility of the eatwell plate, and healthy eating tips -- Limitations of the eatwell plate -- From food pyramid to food plate -- Incorporating dietary guidelines in the athlete's diet -- Starchy foods are ideal fuel for exercise -- Make fruit and vegetables a major part of the diet -- Fish is rich in protein and heart-healthy fat -- Make room for healthier fats in the diet -- A little sugary food and fluid fuels exercise -- Sodium (salt) and water balance -- Maintain a healthy weight -- Maintaining hydration -- Athletes better have breakfast -- Breakfasts and Smoothies -- A Muesli & Granola Breakfast -- (Makes 975 g) -- Banana and Peanut Butter Smoothie -- (Serves 1/1 Glass) -- Beans and Chickpeas on Toast -- (Serves 3) -- Berry Smoothie -- (Serves 2/2 Glasses) -- Broccoli Omelette -- (Serves 2).PPN: PPN: 807369500Package identifier: Produktsigel: ZDB-26-MYL | ZDB-30-PAD | ZDB-30-PQE | ZDB-38-EBR
Nutrition for Sport and Exercise : A Practical Guide; Contents; Preface; Acknowledgments; Foreword; CHAPTER 1 Introduction; The importance of an adequate diet for athletes; Goals of an adequate sports diet; Barriers to achieving an adequate sports diet and best food practice; Athletes' primary source of information and misconceptions; Poor nutrition knowledge; Dietary extremism; Poor practical food skills; Frequent travel; Rationale for following sport and exercise nutrition principles; Body composition affects dietary needs; Factors affecting fuel use during exercise; Environmental factors
CHAPTER 2 The Athlete's Energy NeedsEnergy; The nutrients providing energy; Energy and nutrients as fuel for exercise; ATP; Effect of intensity of exercise on fuel use; Effect of duration of exercise on fuel use; Nutritional assessment of the athlete; Anthropometry; Dietary assessment; CHAPTER 3 Laying the Foundation of a Good Diet; Food group illustrations; Accessibility of the eatwell plate, and healthy eating tips; Limitations of the eatwell plate; From food pyramid to food plate; Incorporating dietary guidelines in the athlete's diet; Starchy foods are ideal fuel for exercise
Make fruit and vegetables a major part of the dietFish is rich in protein and heart-healthy fat; Make room for healthier fats in the diet; A little sugary food and fluid fuels exercise; Sodium (salt) and water balance; Maintain a healthy weight; Maintaining hydration; Athletes better have breakfast; Breakfasts and Smoothies; A Muesli & Granola Breakfast; (Makes 975 g); Banana and Peanut Butter Smoothie; (Serves 1/1 Glass); Beans and Chickpeas on Toast; (Serves 3); Berry Smoothie; (Serves 2/2 Glasses); Broccoli Omelette; (Serves 2); French Toast with Strawberry Fruit Salad; (Serves 2)
Orange, Carrot and Pineapple Juice(Makes ±500 mL); Oven-Baked Nectarines with Walnut and Ricotta Filling; (Serves 4); CHAPTER 4 Carbohydrates; From carbohydrate to energy; Foods containing carbohydrates; Carbohydrate value; Stores of carbohydrate in the body; Measurement of muscle glycogen; How the timing of carbohydrate intake affects muscle glycogen stores; How the amount of carbohydrate intake affects muscle glycogen stores and exercise performance; Requirements for carbohydrate in sport and exercise; How the type of carbohydrate intake affects muscle glycogen stores
How to apply GI in sport and exerciseWhat to eat before exercise: preparing for a competition event; Preparing for competition; Origin of the carbohydrate-loading regimen (also known as glycogen loading); An updated carbohydrate-loading plan; Performance benefits of carbohydrate loading; Effect of high-protein diet on exercise performance; 1-day carbohydrate loading; Example: How to calculate carbohydrate needs for training and carbohydrate loading; Pre-competition meal: What to eat in the hours before competition; Pre-competition meal: what to eat 30-60 minutes before competition
Carbohydrate intake during exercise
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