Ultimate Sports Nutrition / Edition 2

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In every sport, good nutrition can differentiate the winners from the losers. This updated edition incorporates the latest research on fat, protein, carbohydrates, and vitamins; hydration and body composition; specific concerns of female athletes; controlling weight, losing fat, and gaining muscle; and on-the-road eating. New to this edition are discussions of creatine and other supplements.

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Product Details

  • ISBN-13: 9780923521561
  • Publisher: Bull Publishing Company
  • Publication date: 6/28/2004
  • Edition description: 2ND
  • Edition number: 2
  • Pages: 256
  • Sales rank: 1,554,447
  • Product dimensions: 6.00 (w) x 9.00 (h) x 0.44 (d)

Meet the Author

Ellen Coleman is a registered dietician and exercise physiologist and a columnist for Sports Medicine Digest. As an athlete she has completed the Ironman Triathalon twice in addition to numerous marathons and distance bicycle races. Suzanne Nelson Steen is the coauthor of Play Hard—Eat Right a guide to sports nutrition for children. She is also a registered dietician currently working with college and Olympic athletes.

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Table of Contents

1 Nutrients: Building Blocks for Performance 1
2 Training Diets for Performance and Health 11
3 Energy Systems for Exercise 25
4 Eating for Your Sport 35
5 Carbohydrates: Your High-Octane Fuel 45
6 Protein: The Muscle Builder 59
7 Fat: Friend or Enemy? 69
8 Vitamins and Minerals: Help or Hype? 79
9 Fluid Requirements and Hydration 95
10 Body Composition 109
11 Losing Fat, Gaining Muscle 117
12 Nutritional Ergogenic Aids 129
13 Eating on the Road 143
14 Eating Disorders: The Silent Dilemma 155
15 Nutrition for the Young Athlete 169
Appendix A Fast-Food Choices for Breakfast, Lunch, and Dinner 183
Appendix B Caloric Expenditures 193
Index 201
About the Authors 205
List of Tables
Table 1-1 Proteins (Essential Amino Acids) 4
Table 1-2 U.S. Dietary Reference Intakes for Vitamins 6
Table 1-3 U.S. Dietary Reference Intakes for Minerals 8
Table 2-1 What Counts as One Serving? 13
Table 2-2 How Many Servings Do You Need Each Day? 14
Table 2-3 Food Group Exchanges 21
Table 2-4 Training Diet Meal Plans 22
Table 4-1 Examples of Pre-event Meals 37
Table 4-2 Nutrition Beverages 39
Table 5-1 High-Carbohydrate Foods 48
Table 5-2 Fiber Content of Foods 51
Table 5-3 Tips for Choosing Nutrient-Dense Foods 53
Table 5-4 High-Carbohydrate Beverages 55
Table 5-5 Training and Diet Regimen for Glycogen Loading 57
Table 6-1 Protein Content in Some Common Foods 62
Table 7-1 It Pays to Know Your Blood Cholesterol Level 72
Table 7-2 How to Reduce Dietary Fat and Cholesterol 74
Table 8-1 Progression of Iron Deficiency to Anemia 84
Table 8-2 Food Sources for Iron 86
Table 8-3 Food Sources for Calcium 89
Table 9-1 Heat Index 98
Table 9-2 Hydration Guidelines 101
Table 9-3 Popular Sports Drinks 104
Table 9-4 Alcoholic Beverages 107
Table 13-1 Making Lower-Fat, Nutritious Fast-Food Choices 145
Table 13-2 Low-Fat, High-Carbohydrate Candy 151
Table 14-1 Physical and Behavioral Features of Eating Disorders 163
Table 14-2 Health Consequences of Anorexia Nervosa 166
Table 14-3 Health Consequences of Bulimia Nervosa 167
Table 15-1 Young Athlete's Bill of Rights 170
Table 15-2 Tanner Stages of Development 171
Table A-1 High-Carbohydrate Breakfast Food Choices at Selected Fast-Food Restaurants 184
Table A-2 Lower-Fat, or High-Carbohydrate Lunch and Dinner Food Choices at Selected Fast-Food Restaurants 185
List of Figures
Figure 2-1 Food Guide Pyramid 12
Figure 2-2 A Sample Food Label 18
Figure 3-1 ATP and CP 27
Figure 3-2 The Anaerobic and Aerobic Reaction Systems Working Together 29
Figure 3-3 The Anaerobic and Aerobic Continuum 31
Figure 6-1 Food Guide Pyramid for Vegetarian Meal Planning 63
Figure 8-1 The B Vitamins 81
Figure 15-1 Fluid Guidelines for Young Adults 177
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