12. Food For Sports Performance

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12. Food For Sports Performance

 

 

CATEGORY: Sports & Recreation 250 Courses

COURSE NUMBER: 12

FEES: 555/- INR only

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BOOKS/ MANUALS: Pages

Syllabus

Foreword vii
Checklists xii
Case histories and profiles xiv
Tables xvi
Figures xviii
Acknowledgements xix
Introduction xxi
Part I Principles of sports nutrition
1 Training nutrition: The principles of everyday eating 3
1.1 Enjoy a variety of food 4
1.2 Eat the right type and amount of fats and oils 7
1.3 Eat the right amount of nutrient-dense carbohydrate foods 9
Total nutritional value 12
Effect on blood glucose 14
Practical issues 15
1.4 Replace your daily fluid losses 16
1.5 Look after your electrolytes (‘salts’) 20
1.6 Use alcohol sensibly 21
2 Fine tuning: How much and when? 44
2.1 Energy 44
2.2 Carbohydrate 47
2.3 Protein 50
2.4 Vitamins 54
2.5 Iron 56
2.6 Calcium 58
2.7 Other minerals 61
2.8 Fluid 61
2.9 Timing of meals 62
2.10 Periodising your nutrition program 63
3 Achieving an ideal physique 92
3.1 What is a desirable body-fat level? 92
3.2 What is a desirable muscle mass? 94
3.3 Measuring body fat and muscle mass 95
3.4 Losing body fat 98
3.5 Restrained eating 100
3.6 Making weight 105
3.7 Bulking up 106
3.8 The high-energy diet 107
4 Competition nutrition 118
4.1 An overview of fatigue factors 118
4.2 General preparation for competition 124
4.3 Carbohydrate loading for endurance events 125
4.4 The pre-event meal 127
4.5 Low-GI carbohydrates and sugar—pre-event friends
and enemies? 129
4.6 Fluid intake during events 132
4.7 Refuelling during the event 134
5 Promoting recovery 148
5.1 Rehydration 149
Amount of fluid 150
Type of fluid 151
Timing of fluid intake 153
5.2 Refuelling 154
Amount and timing of carbohydrate 154
Types of carbohydrate foods 156
A special note about refuelling and muscle 157
damage

5.3 Building new proteins 158
5.4 Staying healthy and other recovery outcomes 159
5.5 Putting it all together—practical considerations 160
6 Pills and potions 172
6.1 The pros of supplements and sports foods 174
Practical assistance to meet nutrition goals 174
Direct enhancement of sports performance 175
The placebo effect 176
6.2 The cons of supplements and sports foods 178
Cost 178
Distraction 179
‘Unintended advertising’ 180
Side-effects 180
Inadvertent doping outcomes 181
6.3 The bottom line 183
Part II Sports nutrition in action 207
Introduction 209
Triathlon 211
Swimming 226
Road Cycling 248
Distance running 266
Middle-distance running 292
Jumps, sprints and hurdles 303
Olympic weightlifting, powerlifting and throwing 320
Body-building 336
Judo and boxing 356
Gymnastics and diving 368
Rowing 385
Australian Rules football 401
Rugby League and Union 418
Soccer (football) and field hockey 431
Basketball and netball 449
Tennis 464
Cricket 478
Golf 493

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