Contents

Preface, vii Key Points Summary, 16

Practical Applications, 16
Acknowledgments, ix
Chapter 2: Protein, 20
Contributors, xi Introduction, 22
Protein Structure, 22
Reviewers, xii Protein Function, 22
Protein Quality, 22
Protein Types, 23
SECTION 1: From Food to Fuel Whey, 23
Casein, 26
Chapter 1: Carbohydrates, 2 Soy, 27
Introduction, 4 Protein Digestion and Absorption, 27
Carbohydrate Function, 4 Protein Metabolism, 27
Carbohydrate Structure, 4 Anabolic, 27
Simple Carbohydrates, 4 Catabolic, 28
Complex Carbohydrates, 4 General Protein Recommendations, 29
Carbohydrate Digestion and Absorption, 8 Benefits and Risks of a High-Protein
Carbohydrate Metabolism, 9 Diet, 29
Hormone Regulation, 10 Weight Loss, 30
General Carbohydrate Recommendations, 10 Athletic Performance, 30
Carbohydrate Quality, 10 Vegetarianism, 31
Glycemic Index and Glycemic Load, 11 Protein Supplements, 31
Fiber, 12 Chapter Summary, 32
Carbohydrates and Athletic Performance, 14 Key Points Summary, 32
Carbohydrates and Weight Management, 14 Practical Applications, 32

Chapter Summary, 16

xiv
Contents XV

Chapter 3: Fat, 36 Nutrition Policy, 105

Introduction, 39 Chapter Summary, 107
Fat Structure and Function, 39 Key Points Summary, 107
Cholesterol and Steroids, 39 Practical Applications, 108
Fatty Acids and Triglycerides, 39
Saturated Fatty Acids, 40
Monounsaturated Fatty Acids, 43 SECTION 2: Optimizing Sports Performance
Polyunsaturated Fatty Acids, 43
Hydrogenation, 44 Chapter 6: Fundamentals of Exercise
Phospholipids, 44 Physiology and Nutrition, 114
Fat Digestion and Absorption, 44 Introduction, 116
Fat Metabolism and Storage 46 The Digestive System, 116
General Fat Recommendations, 47 Fundamentals of the Nutritional Biochemistry
Fat and Health, 47 of Exercise, 117
Fat and Weight Management, 48 Fuel Utilization During Exercise, 117
Fat and Athletic Performance, 48 ATP and Creatine Phosphate, 117
Choosing Fats, 49 Glycolysis System, 118
What to Tell Your Clients, 49 Aerobic Respiration, 119
Key Points Summary, 50 Oxygen and Nutrient Delivery, 120
Practical Applications, 51 The Metabolic Pathway (Aerobic Glycolysis), 120
Lipolysis and Fatty Acid Oxidation, 120
Chapter 4: Vitamins, Minerals, Electrolytes, Deamination and Protein as Energy, 122
and Water, 56 Lipogenesis, 125
Introduction, 58 A Case Example, 126
Vitamin Functions, Needs, and Food Effect of Training, 128
Sources, 59 The Interrelationship of Exercise Physiology
Water-Soluble Vitamins, 60 and Nutrition, 129
Fat-Soluble Vitamins, 67 Key Points Summary, 129
Mineral Functions, Needs, and Food Sources, 69 Practical Applications, 130
Macrominerals, 70
Microminerals, 75 Chapter 7: Nutrition Strategies for Optimal
Electrolytes, 78 Athletic Performance, 134
Micronutrient Digestion and Absorption, 81 Introduction, 135
Vitamin Digestion and Absorption, 81 The Anatomy and Physiology of Eating and
Mineral Digestion and Absorption, 82 Exercise, 135
Antioxidants and Phytochemicals, 83 Review of Digestion and Absorption, 136
Vitamin and Mineral Supplements, 83 Macronutrient Storage, 136
Vitamins, Minerals, and Athletic Performance, 84 Energy Intake and Athletic Performance, 137
Vitamins, Minerals, and Weight Management, 85 Carbohydrates, 137
Water, 85 Fat, 138
Water Absorption, 85 Protein, 139
Water Functions, 85 Nutrition Requirements Before, During, and
Risks of Water Imbalance, 86 After Exercise, 140
Chapter Summary, 86 Pre-Exercise, 140
Key Points Summary, 86 Fueling During Exercise, 140
Practical Applications, 86 Post-Exercise Replenishment, 141
Chapter Summary, 143
Chapter 5: Dietary Guidelines, General Key Points Summary, 143
Nutrition Recommendations, and Federal Evaluate Your Understanding, 143
Nutrition Policy, 92
Introduction, 94 Chapter 8: Exercise, Thermoregulation,
Dietary Guidelines, 94 and Fluid Balance, 150
Help Americans Make Healthy Choices, 98 Introduction, 152
MyPlate, 98 The Physiology of Exercise and Hydration
Dietary Reference Intakes, 99 Status, 152
Food Labels, 101 Water, 152
Food Safety and Selection, 103 Thermoregulation, 152
Foodborne Illnesses, 103 Environment, 153
xvi Contents

Individual Factors, 157 Evaluating Supplements, 211

The Not-So-Delicate Balance, 157 The Bottom Line, 213
Euhydration, 157 Key Points Summary, 214
Hyponatremia, 159 Practical Applications, 215
Dehydration, 159
Symptoms and Treatment of Hyponatremia and
Dehydration, 159 SECTION 3: Evaluation of Nutritional Status
Prevention of Fluid Disturbances, 160
Hydration and Athletic Performance, 160 Chapter 11: Nutrition and Body Composition
Fluid Requirements for Active Adults, 160 Coaching and Assessment, 222
Pre-Exercise Hydration, 160 Introduction, 225
Hydration During Exercise, 161 Nutrition and Body Composition Coaching and
Post-Exercise Hydration, 162 Health Professionals, 225
Chapter Summary, 163 Body Composition Assessment, 225
Key Points Summary, 163 Understanding Body Composition, 227
Practical Applications, 164 Assessment Methods, 231
Body Composition Monitoring and Ideal Body
Chapter 9: Nutritional Strategies for Competitive Weight, 240
Endurance, Strength, and Power Athletes, 168 Nutrition Assessment, 241
Introduction, 170 Estimating Caloric Needs, 241
Nutrition for Sports Performance, 170 Attaining a Diet History, 242
Endurance Sports, 170 Comparing Needs to Present Intake, 244
The Biochemistry Reviewed, 171 Body Composition and Nutrition Coaching, 245
Nutritional Highlights, 172 Readiness to Change, 245
Strength Sports, 178 Goal Setting, 247
The Biochemistry Reviewed, 178 Health Education, 247
Nutritional Highlights, 178 Arranging for Follow-Up, 248
Power Sports, 180 Key Points Summary, 249
The Biochemistry Reviewed, 180 Practical Applications, 249
Nutritional Highlights, 180
Recovery, 182
Body Composition Considerations, 183 SECTION 4: Sports Nutrition for Special
Chapter Summary, 184 Populations
Key Points Summary, 184
Practical Applications, 184
Chapter 12: Weight Management and Energy
Chapter 10: Nutritional Supplements Balance, 254
and Ergogenic Aids, 190 Introduction, 256
Introduction, 192 Weight Management, 256
Overview of Dietary Supplements, 192 Energy Balance, 256
Supplement Regulation, 193 Neutral Energy Balance and Weight Maintenance
The Dietary Supplement and Health Education Strategies for Exercise and Training, 257
Act, 193 Positive Energy Balance, 258
Current Good Manufacturing Practices, 194 Overweight and Obesity, 258
Monitoring Systems, 195 Weight Gain and Athletes, 258
Weight-Loss Supplements, 196 Negative Energy Balance, 262
Health Supplements, 197 Approaches to Weight Loss, 262
Vitamin and Mineral Supplements, 197 Weight Loss and Athletes, 264
Macronutrient Supplements, 197 Underweight and Health, 274
Herbal Supplements, 202 Chapter Summary, 274
Supplements for Athletic Performance, 202 Key Points Summary, 274
Banned Substances and Doping, 202 Practical Applications, 275
Steroids, 204
Chapter 13: Nutrition Across the Life Cycle, 280
Hormones, 204
Introduction, 282
Diuretics, 204
Youth Athletes, 282
Stimulants, 205
Nutrition Considerations for Active Children and
Proteins and Amino Acids, 205
Adolescents, 282
Other Popular Ergogenic Aids, 207
Youth Sports Nutrition, 289
Scope of Practice, 211
Contents xvii

Working With Youth Athletes, 294 Chapter 16: Nutrition for Athletes With
Nutrition for Active Pregnant and Lactating Special Dietary Needs, 350
Women, 294 Introduction, 352
Nutrition for Pregnancy, 295 Vegetarian Diets, 352
Nutrition for Lactation, 301 Vegetarian Diets and Health, 352
Special Considerations for Pregnant and Lactating Vegetarian Diets and Athletic Performance, 353
Athletes, 301 Gluten-Free Diets, 355
Nutrition in Aging, 302 Celiac Disease, 356
Nutrition for Older Adults, 302 Gluten Sensitivity (Non-Celiac Gluten Intolerance),
Physical Activity and Older Adults, 304 356
Special Considerations for Master Athletes, 304 Gluten-Free Nutritional Considerations, 357
Chapter Summary, 305 Gluten-Free Diet and Athletic
Key Points Summary, 305 Performance, 358
Practical Applications, 306 Food Allergies, 358
Understanding Food Allergies, 359
Chapter 14: Nutrition for Athletes With Illness Treatment, Diagnosis, and Prevention, 360
or Injury, 312 Exercise-Induced Allergies, 360
Introduction, 313
Be Prepared, 360
Nutrition for Athletes With Acute Illness or
Other Special Eating Plans, 360
Injury, 314
Paleo Diet, 360
Acute Illness, 314
Raw Food Diet, 361
Injury, 316
Detox Diet, 361
Nutrition for Athletes With Chronic Disease, 317
Other Diets, 362
Gastrointestinal Disorders, 318
An Approach to Working With Athletes
Cardiovascular Disease, 321
Following Special Eating Plans, 362
Diabetes Mellitus, 323
Chapter Summary, 364
Osteoporosis, 324
Key Points Summary, 364
Chapter Summary, 326
Practical Applications, 365
Key Points Summary, 326
Practical Applications, 327 Glossary, 369

Chapter 15: Eating and Exercise Disorders, 330 Index, 381

Introduction, 332
Understanding Eating and Exercise
Disorders, 332
Eating Disorders, 333
Anorexia Nervosa, 333
Bulimia Nervosa, 334
Binge-Eating Disorder, 334
Avoidant/Restrictive Food Intake, 335
Other Eating Disorders, 336
Exercise Disorders, 337
Muscle Dysmorphic Disorder, 338
Exercise Dependence, 338
Athletes: A Vulnerable Population for Eating
and Exercise Disorders, 339
Anorexia Athletica, 339
The Female Athlete Triad, 340
Weight Cycling, 340
Adipositas Athletica, 342
Preventing Eating and Exercise Disorders in
High-Risk Populations, 342
Screening and Identification of Clients With
Eating and Exercise Disorders, 344
Training a Client With an Eating or Exercise
Disorder, 345
Chapter Summary, 345
Key Points Summary, 345
Practical Applications, 346