Nutritional guidelines for athletic performance the training table 1st Edition by Lemuel W Taylor IV ISBN 1439839360 9781439839362 by Iv, Lemuel W Taylor(editor) 9781280122019, 9781439839379, 1280122013, 1439839379 instant download after payment.

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ISBN 10: 1439839360 
ISBN 13: 9781439839362
Author: Lemuel W Taylor IV

Basic nutrition requirements and proper training are the two most important factors for athletes to achieve peak performance levels. This volume addresses these needs on a comprehensive basis from a training table perspective. Offering practical guidelines for practitioners and athletes, the book focuses on the key macronutrients that fuel daily metabolism and exercise training, and explores differing needs for various athletes and their individual goals. It discusses how to determine body weight for a desired body fat percentage, recommended calorie consumption, dietary suggestions, and useful meal planning tools for a wide variety of caloric needs.

Nutritional guidelines for athletic performance the training table 1st Table of contents:

1 Introduction
1.1 SPORTS NUTRITION: A HISTORICAL PERSPECTIVE
1.2 TRAINING TABLES: INNOVATIVE TREND OR IVORY TOWER?
1.3 CONCLUDING REMARKS
REFERENCES
Section I Caloric Demands of Sport
2 Energy Demands
2.1 INTRODUCTION
2.2 ENERGY
2.2.1 Determining Individual Caloric Needs
2.2.2 Energy Balance
2.3 HEALTHY ACTIVE INDIVIDUALS
2.3.1 Caloric Needs
2.3.1.1 Carbohydrate Needs for Healthy Active Individuals
2.3.1.2 Fat Needs for Healthy Active Individuals
2.3.1.3 Protein Needs for Healthy Active Individuals
2.4 HEALTHY SEDENTARY INDIVIDUALS
2.4.1 Caloric Needs
2.4.1.1 Carbohydrate Needs for Healthy Sedentary Individuals
2.4.1.2 Fat Needs for Healthy Sedentary Individuals
2.4.1.3 Protein Needs for Healthy Sedentary Individuals
2.5 BASIC DIFFERENCES ACROSS AGE GROUPS
2.6 CONCLUSIONS
REFERENCES
3 Energy Demands for Endurance Athletes
3.1 INTRODUCTION
3.2 ENDURANCE ATHLETES
3.3 ENERGY SYSTEMS
3.3.1 Immediate Energy System
3.3.2 Glycolytic Energy System
3.3.3 Oxidative Energy System
3.4 ENERGY FOR ENDURANCE EXERCISE
3.5 GENERAL MACRONUTRIENT RECOMMENDATIONS
3.5.1 Carbohydrates
3.5.2 Fats
3.5.3 PROTEIN
3.6 ENDURANCE EXERCISE
3.6.1 Short Range (Sprint)
3.6.1.1 Pre-event Nutrition
3.6.1.2 Recovery from Short Range Events
3.6.2 Long Distance (Traditional)
3.6.3 Ultraendurance
3.7 RECOVERY
3.8 EVERYDAY NUTRITIONAL GUIDE
3.8.1 Carbohydrates
3.8.2 Protein
3.8.3 Fats
3.9 CONCLUSIONS
REFERENCES
4 Energy Demands for Strength–Power Athletes
4.1 INTRODUCTION
4.2 WHAT IS UNIQUE ABOUT STRENGTH–POWER ATHLETES?
4.3 ENERGY SYSTEMS UTILIZED DURING STRENGTH–POWER ACTIVITIES
4.3.1 Phosphocreatine System
4.3.2 Glycolysis
4.3.3 Aerobic Metabolism
4.4 MACRONUTRIENT AND GENERAL INTAKE RECOMMENDATIONS
4.4.1 Carbohydrates
4.4.2 Protein
4.4.3 Fats
4.5 CALORIC REQUIREMENTS OF STRENGTH–POWER ATHLETES
4.5.1 Calculating Caloric Requirements
4.5.2 Body-Weight Goals
4.6 NUTRIENT TIMING AND RECOVERY CONSIDERATIONS FOR STRENGTH–POWER ATHLETES
4.6.1 Before Exercise
4.6.2 During Exercise
4.6.3 Postexercise
4.6.4 Other Considerations
4.7 CONCLUSION
REFERENCES
5 Meal Planning for Athletes
5.1 INTRODUCTION
5.2 MEAL- AND TRAINING-TABLE PLANNING FOR ATHLETES
5.2.1 Qualifications
5.2.1.1 The Registered Dietitian
5.2.1.2 A Sports Dietitian
5.2.1.2.1 What Are the Responsibilities of a Sports Dietitian?
5.2.2 What Does This All Mean to the Trainer or the Nutritionist?
5.3 DEVELOPING THE ATHLETE’S NUTRITIONAL PLAN
5.3.1 Nutrition Education: Can It Change Behaviors and Habits?
5.3.1.1 Group Education
5.4 MEAL PLAN DEVELOPMENT
5.4.1 Steps in Developing an Athlete’s Nutrition Game Plan
5.4.1.1 Step 1: Assess the Athlete
5.4.1.2 Step 2: Nutritional Evaluation
5.4.1.2.1 Everyday
5.4.1.2.2 Recovery Nutrition
5.4.1.2.3 Game/Event-Day Nutrition
5.4.1.3 Step 3: Nutritional Intervention/Education
5.4.1.4 Step 4: Nutrition Monitoring and Follow-Up
5.5 MEAL PLANS
5.5.1 Meal Builder Instructions
5.5.2 Exchange List
5.6 SPECIAL CONSIDERATIONS WHEN WORKING WITH ATHLETES
5.6.1 Eating Disorders and Disordered Eating
5.6.2 Female Athlete Triad
5.7 CONCLUSIONS
REFERENCES
Section II Role of Individual Nutrients
6 Protein Needs of Athletes
6.1 INTRODUCTION
6.2 PROTEIN BALANCE
6.3 RECOMMENDED DAILY PROTEIN INTAKE
6.4 PROTEIN RECOMMENDATIONS FOR ATHLETES
6.5 INFLUENCING FACTORS
6.5.1 Energy (Food) Intake
6.5.2 Carbohydrate Content
6.5.3 Protein Quality
6.5.4 Protein Type
6.5.5 Protein Timing
6.5.6 Training History
6.5.7 Age
6.6 CONCLUSION
REFERENCES
7 Carbohydrate Needs of Athletes
7.1 INTRODUCTION
7.2 FACTORS LIMITING ATHLETIC PERFORMANCE
7.2.1 Dehydration
7.2.2 Muscle Glycogen/Blood Glucose Depletion
7.2.3 Lactic Acid and Lactate
7.3 CARBOHYDRATES IN THE EVERYDAY DIET
7.3.1 Carbohydrate Structure and Classification
7.3.2 Glycemic Index and Glycemic Load
7.3.3 Carbohydrate Recommendations
7.4 PRE-EXERCISE CARBOHYDRATE INTAKE
7.4.1 Carbohydrate Loading
7.4.1.1 Traditional Model
7.4.1.2 Modified Model
7.4.2 Carbohydrate Intake Immediately Prior to Exercise
7.5 CARBOHYDRATE SUPPLEMENTATION DURING EXERCISE
7.5.1 Long Duration Exercise
7.5.2 Short Duration Exercise
7.6 POST-EXERCISE CARBOHYDRATE INTAKE
7.7 TRAINING TABLE: CARBOHYDRATES
7.8 THE IMMUNE SYSTEM AND ATHLETIC PERFORMANCE
7.9 CONCLUSION
REFERENCES
8 Fat Needs of Athletes
8.1 INTRODUCTION
8.2 STRUCTURE AND CLASSIFICATION OF DIETARY FAT
8.2.1 Dietary Fat Structure
8.2.2 Classification of Dietary Fats
8.2.3 Dietary Fat Structure Impacts Health
8.3 FAT METABOLISM
8.3.1 Digestion and Absorption
8.3.2 Transport and Storage
8.3.3 Fatty-Acid Transport
8.3.4 Fatty-Acid Oxidation
8.4 FAT METABOLISM DURING EXERCISE
8.4.1 Adipose Tissue
8.4.2 Circulating Fatty Acids
8.4.3 Intramuscular Triglyceride
8.5 EXERCISE EFFECTS
8.5.1 Effect of Exercise on Fat Metabolism
8.5.2 Effect of Exercise on Cholesterol
8.6 DIETARY RECOMMENDATIONS
8.6.1 Fat Sources in the Diet
8.6.2 High-Fat Diets and Fat Loading
8.6.3 Training Table
8.7 CONCLUSION
REFERENCES
9 Micronutrient Needs of Athletes
9.1 INTRODUCTION TO MICRONUTRIENTS
9.2 VITAMINS
9.2.1 Water-Soluble Vitamins
9.2.1.1 Vitamin C
9.2.1.2 B-Complex Vitamins
9.2.2 Fat-Soluble Vitamins
9.2.2.1 Vitamin D
9.2.2.2 Vitamins A, E, and K
9.3 MINERALS
9.3.1 Macrominerals
9.3.1.1 Magnesium
9.3.1.2 Calcium
9.3.1.3 Phosphorus and Potassium
9.3.1.4 Sodium
9.3.2 Microminerals
9.3.2.1 Iron
9.3.2.2 Chromium and Zinc
9.3.2.3 Selenium and Copper
9.4 ANTIOXIDANTS
9.4.1 Vitamins
9.4.2 Minerals
9.4.3 Phytonutrients
9.4.3.1 Carotenoids
9.4.3.2 Flavonoids
9.5 CONCLUSION
9.5.1 Transitioning Text to the Training Table
REFERENCES
10 Fluid Needs of Athletes
10.1 FLUID, WATER, AND HYDRATION
10.1.1 Introduction
10.1.2 Physiologic Fluid Components
10.1.3 Human Water Requirements
10.2 PHYSIOLOGIC CONSIDERATIONS OF HEAT STRESS AND HYDRATION
10.2.1 Thermoregulation and Heat Exhaustion
10.2.2 Preventing Hyperthermia and Dehydration
10.2.2.1 Acclimatization
10.2.2.2 Measuring Dehydration
10.2.2.2.1 Body-Mass Changes
10.2.2.2.2 Urine Color
10.2.2.2.3 Urinary Specific Gravity
10.2.2.3 Determining Sweat Rate
10.2.2.4 The Impact of Clothing
10.3 NUTRITIONAL CONSIDERATIONS TO MANAGE HYDRATION STATUS
10.3.1 Gastric Emptying
10.3.2 Fluid Replacement
10.3.2.1 Before Exercise
10.3.2.1.1 Glycerol Hyperhydration
10.3.2.2 During Exercise
10.3.2.2.1 Hyponatremia
10.3.2.3 After Exercise
10.3.2.4 Caffeinated Beverages and Dehydration
10.4 CONCLUSIONS
REFERENCES
Section III Other Training Table Considerations
11 Calorie Needs for Improving Body Composition
11.1 INTRODUCTION
11.2 DETERMINING BODY WEIGHT FOR A GIVEN BODY FAT PERCENTAGE
11.3 MECHANISM FOR WEIGHT LOSS
11.3.1 Determining Caloric Needs for Weight Loss
11.3.2 Weight Loss: Diet versus Exercise
11.4 NUTRITIONAL GAME PLAN
11.4.1 Phase 1: Assessing Food Consumption
11.4.1.1 Protein
11.4.1.2 Carbohydrate
11.4.1.3 Fat
11.4.2 Phase 2: General Recommendations for Healthy Weight Loss
11.5 TIPS TO PROMOTE WEIGHT LOSS
11.5.1 Remove Drinks Other than Water and Milk from Your Diet
11.5.2 Monitor Your Carbohydrate Consumption
11.5.3 Increase Fiber Consumption
11.5.4 Do Not Waste Calories in the Form of Protein
11.6 AGENTS THAT MAY SUPPORT WEIGHT LOSS
11.6.1 Weight-Loss Agents: Orlistat, Caffeine, and Ephedrine
11.6.2 Muscle Maintenance Agents: Leucine and Creatine
11.7 SPECIAL CONSIDERATIONS FOR WEIGHT-BEARING ATHLETES
11.7.1 Tests to Assess Strength-to-Weight Ratio
11.8 TRAINING TABLE
11.9 CONCLUSIONS
REFERENCES
12 Calorie Needs for Inducing Muscle Hypertrophy
12.1 INTRODUCTION
12.2 CONCEPTS OF ENERGY BALANCE
12.3 EATING TO BUILD MUSCLE: INTRODUCTORY CONCEPTS
12.4 EATING TO BUILD MUSCLE: WHAT THE SCIENCE SAYS
12.5 TRANSITIONING FROM TEXT TO TRAINING TABLE
12.5.1 Recreational Athletes
12.5.2 Competitive Strength Athletes
REFERENCES
13 Nutrient Timing for Optimal Adaptation and Recovery
13.1 INTRODUCTION: WHAT IS NUTRIENT TIMING?
13.2 NUTRIENT TIMING PRIOR TO EXERCISE
13.2.1 Carbohydrate
13.2.1.1 Loading
13.2.1.2 Pre-exercise
13.2.1.2.1 Endurance Exercise
13.2.1.2.2 Strength/Power Exercise
13.2.2 Fat Consumption
13.2.2.1 Endurance Exercise
13.2.3 Protein Consumption
13.2.3.1 Strength/Power Exercise
13.2.4 Macronutrient Combinations
13.2.5 Pre-exercise Meals and Snacks
13.2.5.1 What to Eat Hours before Exercise
13.2.5.2 What to Eat Less than an Hour before Exercise
13.3 NUTRIENT TIMING DURING EXERCISE
13.3.1 Carbohydrate Consumption
13.3.1.1 Endurance Exercise
13.3.1.2 Strength/Power Exercise
13.3.2 Fat Consumption
13.3.2.1 Endurance Exercise
13.3.3 Macronutrient Combinations
13.3.3.1 Endurance Exercise
13.3.3.2 Strength/Power Exercise
13.3.4 What to Ingest during Exercise
13.4 NUTRIENT TIMING FOR OPTIMAL RECOVERY POST-EXERCISE
13.4.1 Carbohydrate Consumption
13.4.1.1 Endurance Exercise
13.4.1.2 Strength/Power Exercise
13.4.2 Protein Consumption
13.4.2.1 Strength/Power Exercise
13.4.3 Macronutrient Combinations
13.4.3.1 Endurance Exercise
13.4.3.2 Strength/Power Exercise
13.4.4 Post-exercise Meals and Snacks
13.4.4.1 What to Eat Minutes after Exercise
13.4.4.2 What to Eat Hours after Exercise
13.5 MEAL TIMING
13.6 SUMMARY
REFERENCES
14 Carbohydrates
14.1 INTRODUCTION
14.1.1 High Carbohydrate
14.1.2 Moderate Carbohydrate
14.1.3 Low-CHO and Very-Low-Carbohydrate Ketogenic Diets
14.2 THE OLD-SCHOOL BASICS ON CARBOHYDRATES
14.2.1 Carbohydrate-Loading and High-Carbohydrate Diets
14.2.1.1 High Carbohydrates: Effects on Performance
14.2.1.2 High Carbohydrates: Effects on Body Composition
14.3 HIGHER PROTEIN CONSUMPTION: MACRONUTRIENT MANIPULATION
14.3.1 Macronutrient Manipulation: Performance
14.3.2 Macronutrient Manipulation: Body Composition and Health
14.4 CARBOHYDRATE MANIPULATION FOR SPORT
14.5 CONCLUSIONS AND RECOMMENDATIONS
REFERENCES
15 Nutrition for the Aging Athlete
15.1 INTRODUCTION
15.1.1 Aging-Related Changes in Performance
15.1.2 Age-Related Changes in Nutrient Absorption
15.2 PHYSIOLOGIC AND PHARMACOLOGIC CAUSES OF AGE-RELATED NUTRIENT DEFICIENCY
15.2.1 Dysphagia
15.2.2 Changes in Secretion of Gastric Acid
15.2.3 Pharmaceutical–Nutrient and Nutraceutical–Nutrient Interactions
15.3 DIETARY NEEDS OF OLDER ADULTS
15.3.1 Fluids
15.3.2 Energy
15.3.3 Carbohydrates
15.3.4 Protein
15.3.5 Fat
15.3.6 Micronutrients
15.3.6.1 Vitamin B12
15.3.6.2 Vitamin D
15.3.6.3 Calcium
15.4 NUTRITIONAL SUPPLEMENTATION FOR THE OLDER ATHLETE
15.4.1 Protein and Amino-Acid Supplementation
15.4.2 Creatine Monohydrate
15.4.3 b-Hydroxy-b-methyl Butyrate
15.4.4 Caffeine
15.5 TRAINING TABLE: SUGGESTIONS FOR OLDER ATHLETES
15.6 CONCLUSION
REFERENCES

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