Revised and updated to keep pace with the growing changes in the field, the fourth edition of Practical Applications In Sports Nutrition provides students and practitioners with the latest sports nutrition information and dietary practices, and prepares them to assist athletes and fitness enthusiasts in achieving their personal performance goals.
Early chapters provide an introduction to sports nutrition and give a thorough explanation of macronutrients, micronutrients, and water and their relation to athletic performance. Later chapters focus on the practical and applied aspects of sports nutrition, including behavior change through consultations and weight management. Chapter 15 targets the unique nutrition requirements of special populations such as athletes who are pregnant, vegetarian, or have chronic diseases. The text concludes with a chapter dedicated to helping readers discover
the pathway to becoming a sports dietitian through education and experience.
Serving Size: 1 Complete Teaching and Learning Package
Ingredients:
• New discussion of sports nutritionists as evidence-based practitioners
• Current MyPlate food group recommendations
• Revised discussion of the relationship between current body weight and carbohydrate intake, as well as the types and amounts of carbohydrates that should be consumed during exercise
• New Food forThought callouts identify related material in the online student workbook
• Updated statistics, guidelines, and regulations found throughout the text, including obesity statistics, carbohydrate intake, and vitamin needs
Nutrients:
• Key Questions Addressed
• Fortifying Your Nutrition Knowledge
• Margin Definitions
• You Are the Nutrition Coach
• Training Tables
• Key Points
• Gaining the Performance Edge
• Key Terms
• Study Questions
Resources:
Instructor Resources include a Test Bank, PowerPoint Image Bank, PowerPoint Lecture Slides, and Instructor’s Manual
Student Resources include a Navigate Companion Website featuring a wealth of study aids and learning tools to help students get the most out of their course. Resources include a Student Workbook as well as a Chemistry Review, Crossword Puules, Flashcards, Practice Quizzes, Animations, and more!
Table of Contents
Preface • How to Use This Book • About the Authors • Acknowledgments
SECTION 1: The Basics of Sports Nutrition
CHAPTER 1: Introduction to Sports Nutrition • What is sports nutrition? • Why study sports nutrition? • What are the basic nutrients? • What are carbohydrates? • What are proteins? • What are fats? • What are vitamins? • What are minerals? • What is water? • How does the body produce energy? • What are the Dietary Reference Intakes? • What are enriched and fortified foods? • What are the basic nutrition guidelines? • What are the Dietary Guidelines for Americans? • What is the MyPlate food guidance system? • How should athletes interpret the information on food labels? • Who created the food label regulations? • How can the ingredient list be useful to athletes? • How can the Nutrition Facts panel be useful to athletes? • How can the Percent Daily Value be useful to athletes? • How can nutrient content claims be useful to athletes? • How can health claims be useful to athletes? • What are the factors to consider when developing an individualized sports nutrition plan for athletes? • Why should a sports nutrition plan consider an athlete’s health history? • Why should a sports nutrition plan consider a sport’s bioenergetics and logistics? • Why should a sports nutrition plan consider an athlete’s total weekly training and competition time? • Why should a sports nutrition plan consider an athlete’s living arrangements, access to food, and travel schedule? • How can sports nutrition knowledge be converted into practical applications? • Key Points of Chapter • Study Questions • References
CHAPTER 2: Nutrients: Ingestion to Energy Metabolism • What happens to nutrients after they are ingested? • What are the functions of the various parts of the digestive system? • How are carbohydrates digested, absorbed, transported, and assimilated in the body? • What happens to carbohydrates once they are put into the mouth? • How are the simple sugars absorbed into the intestinal wall? • What happens to carbohydrates once they make it into the blood? • What happens to carbohydrates once they make it to the cells of the body? • How are fats digested, absorbed, transported, and assimilated in the body? • What happens to fats once they are put into the mouth? • What happens to fats once they are absorbed? • What happens to fats once they make it to the cells? • How are proteins digested, absorbed, transported, and assimilated in the body? • What happens to proteins once they are put into the mouth? • How are proteins absorbed into the intestinal wall? • What happens to amino acids once they make it to the bloodstream? • What happens to amino acids once they make it to the cells of the body? • How are minerals, vitamins, and water absorbed and transported in the body? • What is energy metabolism, and why is it important? • What is energy? • What is the human body’s source of chemical energy? • How do cells make ATP? • What are the three energy systems? • What are the characteristics of the phosphagen system? • What are the characteristics of the anaerobic and aerobic energy systems? • How do the energy systems work together to supply ATP during sport performance? • What metabolic pathways are involved with the energy systems? • Key Points of Chapter • Study Questions • References
CHAPTER 3: Carbohydrates • What’s the big deal about carbohydrates? • What are carbohydrates? • How are carbohydrates classified? • What are simple sugars? • What are complex carbohydrates? • Are artificial sweeteners carbohydrates? Are they beneficial or harmful? • What functions do carbohydrates serve in the body? • How can carbohydrates affect overall health? • What role does fiber play in health? • What role do simple sugars have in health? • How much carbohydrates should be consumed daily? • What is the relationship between current body weight and carbohydrate intake? • How can carbohydrate needs be determined based on a percentage of total calories? • What impact does the stage of training or competition schedule have on carbohydrate intake? • What are the various sources of dietary carbohydrates? • What are the best carbohydrate choices within the grains group? • What are the best carbohydrate choices within the fruit and vegetable groups? • What are the best carbohydrate choices within the dairy/alternative group? • What are the best carbohydrate choices within the protein foods group? • Can foods containing simple sugars or artificial sweeteners be used as a source of carbohydrates? • What are the glycemic index and glycemic load, and how can they be used in sports nutrition? • What is glycemic load? • Does glycemic kinetics affect the glycemic index? • How does the glycemic index relate to exercise? • How are carbohydrates utilized during exercise? • How much carbohydrate is stored within the body? • Why are carbohydrates an efficient fuel source? • Does carbohydrate intake enhance performance? • Does carbohydrate intake delay fatigue? • What type, how much, and when should carbohydrates be consumed before exercise? • What should an athlete eat on the days leading up to an important training session or competition? • What should an athlete eat in the hours leading up to an important training session or competition? • What type, how much, and when should carbohydrates be consumed during exercise? • What types of carbohydrates should be consumed during exercise or sport? • How much carbohydrate should be consumed during exercise or sport? • When should carbohydrates be consumed during exercise or sport? • What type, how much, and when should carbohydrates be consumed after exercise? • When should carbohydrates be consumed after exercise or sport? • What type of carbohydrates should be consumed after exercise or sport? • How much carbohydrate should be consumed after exercise or sport? • What are some examples of good meals/snacks for after exercising? • Key Points of Chapter • Study Questions • References • Additional Resources
CHAPTER 4: Fats • What’s the big deal about fats? • What are fats? • How are lipids (fats) classified? • What are triglycerides? • What is the molecular structure of a triglyceride? • What are some of the functions of triglycerides in the body? • What are fatty acids? • What are phospholipids? • What are sterols? • Is there such a thing as artificial fats? • How much fat is recommended in an athlete’s diet? • Can a diet be too low in fat? • Can a diet be too high in fat? • Which foods contain fat? • How much fat is in the grains group? • How much fat is in the fruit and vegetable groups? • How much fat is in the dairy/alternative group? • How much fat is in the protein foods group? • How much fat is in the oils? • How can the percentage of calories from fat be calculated for specific foods? • What’s the big deal about cholesterol? • What is cholesterol, and which foods contain it? • How is blood cholesterol classified? • How can fats affect daily training and competitive performance? • What type, how much, and when should fats be consumed before exercise? • Is a single high-fat meal prior to exercise beneficial? • Is a short-term pattern of eating high-fat meals beneficial to exercise performance? • Is a long-term pattern of eating high-fat meals beneficial to exercise performance? • What are the recommendations for fat intake prior to exercise? • What type, how much, and when should fats be consumed during exercise? • What type, how much, and when should fats be consumed after exercise? • Key Points of Chapter • Study Questions • References • Additional Resources
CHAPTER 5: Proteins • Why is protein important to athletes? • What are proteins? • What is the difference between a “complete” and an “incomplete” protein? • What are the main functions of proteins in the body? • What is nitrogen balance? • How much protein should athletes consume daily? • How can protein requirements be calculated based on body weight? • How do various dietary and training factors affect protein recommendations? • Can too much protein be harmful? • Which foods contain protein? • Which foods in the grains group contain protein? • Which foods in the fruit and vegetable groups contain protein? • Which foods in the dairy/alternative group contain protein? • Which foods make up the protein foods group? • Do foods in the oils and empty calories group contain protein? • Are protein supplements beneficial? • What is the quantity of protein or amino acids in the product? Is the supplement necessary? • What is the cost of protein supplements? • Will protein supplements enhance performance? • Are there any risks associated with taking the supplement? • Why is protein essential for daily training? • What type, how much, and when should protein be consumed before exercise? • What type and how much protein should be consumed 4 to 2 hours prior to training or competition? • What type and how much protein should be consumed 1 to 4 hours prior to training or competition? • What type, how much, and when should protein be consumed during exercise? • What type, how much, and when should protein be consumed after exercise? • Which type of protein or amino acid source is most beneficial to consume after exercise? • Is there a recovery benefit of combining carbohydrates and proteins after exercise? • How much protein should be consumed after exercise? • When should protein or amino acids be consumed after exercise? • Key Points of Chapter • Study Questions • References • Additional Resources
CHAPTER 6: Vitamins • What’s the big deal about vitamins? • What are vitamins? • How are the dietary needs for vitamins represented? • What are the water-soluble vitamins? • Why is thiamin important to athletes? • Why is riboflavin important for athletes? • Why is niacin important for athletes? • Why is vitamin B6 important for athletes? • Why is vitamin B12 important for athletes? • Why is folate important for athletes? • Why is biotin important for athletes? • Why is pantothenic acid important for athletes? • Why is choline important for athletes? • Why is vitamin C important for athletes? • What are the fat-soluble vitamins? • Why is vitamin A important for athletes? • Why are the carotenoids important for athletes? • Why is vitamin D important for athletes? • Why is vitamin E important for athletes? • Why is vitamin K important for athletes? • Which vitamins or compounds have antioxidant properties? • What are free radicals? • What is the relationship between free radicals and exercise? • Do athletes need antioxidant supplements? • What are phytochemicals? • What are phenolic compounds? • What are organosufides? • What is Iycopene? • How can athletes increase phytochemical consumption through whole foods? • Key Points of Chapter • Study Questions • References • Additional Resources
CHAPTER 7: Minerals • What’s the big deal about minerals? • What are minerals? • What are the major minerals? • Why is calcium important for athletes? • Why is phosphorus important to athletes? • Why is magnesium important for athletes? • Why is sodium important for athletes? • Why is chloride important for athletes? • Why is potassium important for athletes? • Why is sulfur important for athletes? • What are the trace minerals? • Why is iron important for athletes? • Why is zinc important for athletes? • Why is chromium important for athletes? • Why is fluoride important for athletes? • Why is copper important for athletes? • Why is manganese important for athletes? • Why is iodine important for athletes? • Why is molybdenum important for athletes? • Why is selenium important for athletes? • Are other trace minerals important for athletes? • Key Points of Chapter • Study Questions • References • Additional Resources
CHAPTER 8: Water • What’s the big deal about water? • What are the functions of water in the body? • What are the sources of water? • What are the ways in which we lose body water? • What are the consequences of poor water balance? • Is it possible to overhydrate the body? • How can hydration status be monitored? • How much fluid do individuals need on a daily basis? • What are the current recommendations for daily fluid intake? • Can certain beverages, foods, or medications contribute to fluid losses? • What are some practical guidelines for consuming fluids on a daily basis? • What is the role of preexercise hydration? • How much fluid should be consumed before exercise? • What types of fluids should be consumed? • What are practical guidelines for consuming fluids before exercise? • What is the role of hydration during exercise? • What is the magnitude of water and electrolyte losses during exercise? • How much fluid should be consumed during exercise? • What types of fluids should be consumed during exercise? • What are some practical guidelines for consuming fluids during exercise? • What is the role of postexercise hydration? • How much fluid should be consumed? • What types of fluids should be consumed? • Are supplements beneficial after exercise? • What are some practical guidelines for consuming fluids after exercise? • Key Points of Chapter • Study Questions • References
CHAPTER 9: Nutritional Ergogenics • What is an ergogenic aid? • What are dietary supplements? • Why do athletes use dietary supplements? • What are the regulations governing dietary supplements? • Are some supplements better or safer than others? • Where can information on nutritional ergogenic aids be found? • What tools are available to research information on ergogenic aids? • What is doping? • What are some of the commonly encountered doping substances? • Which nutritional ergogenic aids are commonly used as anabolic agents, prohormones, and hormone releasers? • Which nutritional ergogenic aids are commonly used to reduce fat mass? • Which nutritional ergogenic aids are commonly used as anticatabolics? • Which vitamins and minerals are commonly used as nutritional ergogenic aids? • What types of dietary supplements and nutritional ergogenics are commonly used by endurance athletes, strength/power athletes, and team sport athletes? • Key Points of Chapter • Study Questions • References
SECTION 2: The Practical Application of Sports Nutrition
CHAPTER 10: Nutrition Consultation with Athletes • Why is nutrition consultation and communication with athletes important? • How much do athletes know about sports nutrition? • Who provides nutrition assessment and education to athletes? • How does the consultation process with athletes begin? • What is a diet history? • What is a health history questionnaire? • Why is an inquiry about supplement use important? • What type of food intake information should be obtained from the athlete? • How is an exercise/training log used in a nutrition consultation? • Which clinical assessments should be conducted in the initial consultation session? • How are food records analyzed? • How do you compare dietary intake to nutrition recommendations? • What are the steps for the initial consultation with the athlete? • How is rapport established with an athlete? • How can you determine the reasons for a requested consultation? • How is the nutrition assessment conducted? • How can an athlete’s readiness for change be assessed? • How can appropriate nutrition goals be established? • How can appropriate nutrition education be provided to an athlete? • How should a consultation be summarized and closed? • What are the steps for a follow-up consultation with the athlete? • What should walk-in or short sessions with athletes involve? • Are there any concerns about the confidentiality of the health, nutrition, and exercise information provided by the athlete? • Key Points of Chapter • Study Questions • References
CHAPTER 11: Weight Management • What are the common weight management concerns for athletes? • What are the prevalence and significance of overweight and obesity? • What are the main health consequences and health risks of overweight and obesity? • What methods are used to determine weight status? • What is body mass index? • What can measures of body fat distribution tell us? • Why is body composition important? • What makes up the composition of the body? • What are the methods for measuring body composition? • How does body composition affect sport performance? • What are the components of energy intake and energy expenditure? • What influences energy intake? • What are the components of energy expenditure? • What methods do athletes use to lose weight? • How are weight and body composition goals for athletes determined? • How are energy needs for weight loss determined? • What dietary changes are necessary for athletes to lose weight? • How do exercise and physical activity influence weight loss for athletes? • How does goal setting help athletes lose weight? • What are the summary recommendations for athletes regarding weight loss? • What are the weight loss issues for athletes in weight classification sports? • What happens when weight loss efforts develop into disordered eating patterns? • What are the different types of eating disorders? • What are the main concerns regarding female athletes and eating disturbances/disorders? • What are the main concerns regarding male athletes and eating disturbances/disorders? • What are the best treatment options for eating disorders? • How can eating disorders be prevented? • How can athletes gain weight healthfully? • What kind of resistance training program is best for gaining weight? • How can an athlete achieve a positive energy balance? • How can an athlete achieve a positive nitrogen balance? • Do athletes need dietary supplements to gain weight? • What other dietary practices might help an athlete gain weight? • Key Points of Chapter • Study Questions • References • Additional Resources
CHAPTER 12: Endurance and Ultra-Endurance Athletes • What is different about endurance athletes? • What energy systems are utilized during endurance exercise? • Are total energy needs for endurance athletes different from energy needs of other types of athletes? • How are daily energy needs calculated for endurance athletes? • How many calories should be consumed during endurance training or cornpention? • How many calories are required after a training session or competitive event? • Are macronutrient needs different for endurance athletes? • How important are carbohydrates to endurance athletes? • How are daily carbohydrate needs calculated for endurance athletes? • How should endurance athletes carbohydrate-load before competition? • Should carbohydrates be consumed in the hours or minutes prior to endurance activities? • Should the endurance athlete consume carbohydrates during endurance activities? • Is carbohydrate intake important during the recovery period after endurance training or competition? • Are protein needs different for endurance athletes? • How are daily protein needs calculated for endurance athletes? • What is the effect of consuming protein prior to endurance activities? • Should proteins be ingested during endurance activities? • Is protein needed for recovery from endurance exercise? • Should endurance athletes eat more fats to meet their energy needs? • How are daily fat needs calculated for endurance athletes? • Should fats be eaten while performing endurance activities? • Is fat needed for recovery from endurance exercise? • Are vitamin/mineral needs different for endurance athletes? • Why are the B vitamins important for endurance athletes? • Why is iron important for endurance athletes? • Why is calcium important for endurance athletes? • Why are vitamins C and E important for endurance athletes? • Why are sodium and potassium important for endurance athletes? • Why are fluids critical to endurance performance? • How are daily fluid needs calculated for endurance athletes? • How are fluid and electrolyte needs during endurance activities determined? • What meal planning/event logistics need to be considered during endurance events? • How can a nutrition plan be developed for sports that are not conducive to consuming foods or fluids while exercising? • How can a nutrition plan be developed for sports lasting 24 hours or longer? • How can a nutrition plan be developed for a multiday event that will be fully supported • How can a meal plan be developed for a sport such as a long-distance triathlon that includes a nonconducive eating environment, a length of time spanning several meals, and race course support? • Key Points of Chapter • Study Questions • References • Additional Resources
CHAPTER 13: Strength/Power Athletes • What is different about strength/power athletes? • What energy systems are utilized during strength/power exercise? • Are the calorie needs of strength/power athletes different from those of other types of athletes? • How are daily calorie needs calculated for strength/power athletes? • How are calorie needs calculated during strength/power training and competition? • Are carbohydrate needs different for strength/power athletes? • How are daily carbohydrate needs calculated for strength/power athletes? • Are carbohydrates needed before and during training and competition? • Are carbohydrates needed for recovery from strength/power activities? • Are protein needs different for strength/power athletes? • How are daily protein needs calculated for strength/power athletes? • Do individual amino acids have an ergogenic effect on muscle growth and development? • Is protein needed before and during training sessions and competitions? • Is protein needed for recovery from strength/power activities? • Are fat needs different for strength/power athletes? • How are daily fat needs calculated for strength/power athletes? • Are fats needed before and during training sessions and competitions? • Is fat needed for recovery from strength/power activities? • Are vitamin and mineral needs different for strength/power athletes? • Do strength/power athletes need to supplement with antioxidant vitamins? • Should strength/power athletes supplement boron intake? • Should strength/power athletes be concerned about calcium intake? • Is chromium supplementation important for strength/power athletes? • Should strength/power athletes worry about iron? • Is magnesium supplementation important for strength/power athletes? • Why is zinc important for strength/power athletes? • Is multivitamin/mineral supplementation necessary for strength/power athletes? • Are fluid needs different for strength/power athletes? • What issues are of concern regarding the fluid intake of strength/power athletes? • How are fluid needs during strength/power activities determined? • What should athletes drink and when should they drink it? • How much fluid should strength/power athletes drink after training sessions and competitive events? • What meal-planning/event logistics need to be considered during strength/power events? • What are high-quality options for snacks between events at meets? • What are high-quality options for snacks after competition? • Key Points of Chapter • Study Questions • References • Additional Resources
CHAPTER 14: Team Sport Athletes • What is different about athletes in team sports? • What energy systems are utilized during team sports? • How are energy needs different for team sport athletes? • How are daily energy needs calculated for team sport athletes? • How can energy needs during an event be calculated? • Are carbohydrate needs different for team sport athletes? • How are daily carbohydrate needs calculated for team sport athletes? • What is the effect of carbohydrate consumption prior to team sport activities? • Is carbohydrate intake required during team sport activities? • Is carbohydrate intake needed for recovery from team sport activities? • Are protein needs different for team sport athletes? • How are daily protein needs calculated for team sport athletes? • Is protein recommended after exercise for recovery? • Are fat needs different for team sport athletes? • How are daily fat needs calculated for team sport athletes? • Is fat recommended after exercise for recovery? • Are vitamin and mineral needs different for team sport athletes? • How does vitamin intake of team sport athletes compare to the dietary intake standards? • How does mineral intake of team sport athletes compare to the dietary intake standards? • How does energy consumption affect vitamin and mineral intake? • Are vitamin and mineral supplements recommended for team sport athletes? • What are the fluid recommendations for team sport athletes? • Why are fluids critical to team sport performance? • How can dehydration be prevented in team sport athletes? • What meal-planning/event logistics need to be considered during team sport events? • Should food be consumed during an event? • What should athletes consume between games and at tournaments? • Which foods are recommended for athletes while traveling? • Key Points of Chapter • Study Questions • References • Additional Resources
CHAPTER 15: Special Populations • What is a “special population”? • What are the special considerations for athletes with diabetes? • What are the main types of diabetes? • What are the considerations related to exercise for athletes with diabetes? • How can athletes manage their diabetes and excel in sports? • What are the special considerations for athletes who are pregnant? • How are an athlete’s caloric requirements affected by pregnancy? • How are an athlete’s protein requirements affected by pregnancy? • How are an athlete’s B vitamin requirements affected by pregnancy? • How are an athlete’s vitamin C requirements affected by pregnancy? • How are an athlete’s vitamin A requirements affected by pregnancy? • How are an athlete’s magnesium requirements affected by pregnancy? • How are an athlete’s iron requirements affected by pregnancy? • What are the special considerations for child and teen athletes? • How does nutrition affect growth and maturation in the child or teen athlete? • Are fluid needs for young athletes different from those of adult athletes? • Do young athletes require higher vitamin and mineral intake? • What are the special considerations for college athletes? • Are college athletes’ energy needs higher than their precollege needs? • What are practical tips for the implementation of a college athlete’s meal plan? • How does alcohol consumption affect college athletes’ nutrition? • What are the special considerations for masters athletes? • How do the nutrient needs of masters athletes change? • How does the presence of chronic disease affect nutrient needs of masters athletes? • What are the special considerations for vegetarian athletes? • What are the various types of vegetarianism? • Which vegetarian foods are rich in protein? • Which vegetarian foods are rich in iron? • Which vegetarian foods are rich in zinc? • Which vegetarian foods are rich in calcium and vitamin D? • Which vegetarian foods are rich in vitamin B12? • Key Points of Chapter • Study Questions • References • Additional Resources
CHAPTER 16: Jobs in Sports Nutrition • Why should you consider becoming a registered dietitian? • What are the steps to becoming a registered dietitian? • What are the curriculum requirements for an undergraduate degree in dietetics? • Do individuals need a graduate degree to be a sports dietitian? • What do the dietetic internships entail, arid how does the experience relate to becoming a dietitian? • How is the board exam taken, and what topic areas are covered? • Is continuing education required once the RD credential is obtained? • What is the Board Certified as a Specialist in Sports Dietetics credential? • Is licensure necessary for registered dietitians? • What if you are not an RD and don’t have a license-can you still give nutrition advice to athletes? • How can students and professionals obtain practical experience in the field of sports nutrition? • What are the potential job markets in sports nutrition? • Key Points of Chapter • Study Questions • References
Appendix A: You Are the Nutrition Coach-Answers • Appendix B: The Gastrointestinal Tract • Appendix C: Major Metabolic Pathways • Appendix D: Calculations and Conversions. • Appendix E: Growth and Body Mass Index Charts
Glossary • Index
About the Author
Heather Hedrick Fink, MS, RD, CSSD- Owner, Nutrition and Wellness Solutions, LLC
Heather Hedrick Fink, owner of Nutrition and Wellness Solutions, LLC, is a Registered Dietitian and a Board Certified Specialist in Sports Dietetics. She completed her undergraduate degree in dietetics as well as her master of science degree in kinesiology at the University of Illinois, Urbana/Champaign. Heather is also certified by the American College of Sports Medicine as a Health/Fitness Specialist. Heather has been providing nutrition, fitness, and wellness programming to individuals, corporations, and athletic teams for more than 15 years.
Alan E. Mikesky, PhD, FACSM - Professor, Indiana University-Purdue University Indianapolis
Alan E. Mikesky, PhD, FACSM, is a professor in the School of Physical Education and Tourism Management, Indiana University-Purdue University Indianapolis and Director of their Human Performance and Biomechanics Laboratory. He also has an adjunct appointment with the School of Medicine, Department of Anatomy, and serves as a research associate at the National Institute for Fitness and Sport in Indianapolis.
