Ultimate Sports Nutrition / Edition 2

Ultimate Sports Nutrition / Edition 2

by Ellen Coleman, Suzanne Steen
     
 

ISBN-10: 0923521569

ISBN-13: 9780923521561

Pub. Date: 06/28/2004

Publisher: Bull Publishing Company


Emphasizing the importance of meeting vital nutritional needs every day at a level of active sports participation, this unique comprehensive approach to all levels of sports nutrition pays particular attention to the role of ergogenic aids (supplements both legal and questionable).  See more details below

Overview


Emphasizing the importance of meeting vital nutritional needs every day at a level of active sports participation, this unique comprehensive approach to all levels of sports nutrition pays particular attention to the role of ergogenic aids (supplements both legal and questionable).

Product Details

ISBN-13:
9780923521561
Publisher:
Bull Publishing Company
Publication date:
06/28/2004
Edition description:
2ND
Pages:
256
Product dimensions:
6.00(w) x 9.00(h) x 0.44(d)

Table of Contents

1Nutrients: Building Blocks for Performance1
2Training Diets for Performance and Health11
3Energy Systems for Exercise25
4Eating for Your Sport35
5Carbohydrates: Your High-Octane Fuel45
6Protein: The Muscle Builder59
7Fat: Friend or Enemy?69
8Vitamins and Minerals: Help or Hype?79
9Fluid Requirements and Hydration95
10Body Composition109
11Losing Fat, Gaining Muscle117
12Nutritional Ergogenic Aids129
13Eating on the Road143
14Eating Disorders: The Silent Dilemma155
15Nutrition for the Young Athlete169
Appendix AFast-Food Choices for Breakfast, Lunch, and Dinner183
Appendix BCaloric Expenditures193
Index201
About the Authors205
List of Tables
Table 1-1Proteins (Essential Amino Acids)4
Table 1-2U.S. Dietary Reference Intakes for Vitamins6
Table 1-3U.S. Dietary Reference Intakes for Minerals8
Table 2-1What Counts as One Serving?13
Table 2-2How Many Servings Do You Need Each Day?14
Table 2-3Food Group Exchanges21
Table 2-4Training Diet Meal Plans22
Table 4-1Examples of Pre-event Meals37
Table 4-2Nutrition Beverages39
Table 5-1High-Carbohydrate Foods48
Table 5-2Fiber Content of Foods51
Table 5-3Tips for Choosing Nutrient-Dense Foods53
Table 5-4High-Carbohydrate Beverages55
Table 5-5Training and Diet Regimen for Glycogen Loading57
Table 6-1Protein Content in Some Common Foods62
Table 7-1It Pays to Know Your Blood Cholesterol Level72
Table 7-2How to Reduce Dietary Fat and Cholesterol74
Table 8-1Progression of Iron Deficiency to Anemia84
Table 8-2Food Sources for Iron86
Table 8-3Food Sources for Calcium89
Table 9-1Heat Index98
Table 9-2Hydration Guidelines101
Table 9-3Popular Sports Drinks104
Table 9-4Alcoholic Beverages107
Table 13-1Making Lower-Fat, Nutritious Fast-Food Choices145
Table 13-2Low-Fat, High-Carbohydrate Candy151
Table 14-1Physical and Behavioral Features of Eating Disorders163
Table 14-2Health Consequences of Anorexia Nervosa166
Table 14-3Health Consequences of Bulimia Nervosa167
Table 15-1Young Athlete's Bill of Rights170
Table 15-2Tanner Stages of Development171
Table A-1High-Carbohydrate Breakfast Food Choices at Selected Fast-Food Restaurants184
Table A-2Lower-Fat, or High-Carbohydrate Lunch and Dinner Food Choices at Selected Fast-Food Restaurants185
List of Figures
Figure 2-1Food Guide Pyramid12
Figure 2-2A Sample Food Label18
Figure 3-1ATP and CP27
Figure 3-2The Anaerobic and Aerobic Reaction Systems Working Together29
Figure 3-3The Anaerobic and Aerobic Continuum31
Figure 6-1Food Guide Pyramid for Vegetarian Meal Planning63
Figure 8-1The B Vitamins81
Figure 15-1Fluid Guidelines for Young Adults177

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