As the most up-to —date introduction to sport and exercise nutrition currently available, this book is essential reading for all students of sport and exercise science, kinesiology, physical therapy, nutrition, dietetics or health sciences.
Publisher's Note: Products purchased from 3rd Party sellers are not guaranteed by the Publisher for quality, authenticity, or access to any online entitlements included with the product. Using high quality research to illustrate teaching points, the authors provide detailed yet accessible coverage of the science of exercise nutrition and bioenergetics, along with valuable insights into how the principles work in the real world of physical activity and sports medicine.
New content, new research citations, and new case studies throughout help prepare students for a successful career in exercise science. We all want to look and feel good. We also want to perform well whether it's in the weight room, in sports, or at work. Research has shown exercise, proper nutrition, and adequate recovery affect health and human performance. However, there's lot of conflicting and confusing information regarding exercise and nutrition.
Richard B. Kreider offers an up-to-date assessment of the science and practice of exercise and sport nutrition. Kreider, who has conducted extensive research on the subject and has consulted with numerous teams, coaches, and athletes for more than thirty years, brings a scientific and applied perspective to discussing the latest research and how it can be used to optimize performance. Developed by the National Strength and Conditioning Association NSCA and subjected to an intensive peer-review process, this authoritative resource offers the latest research and literature review from respected scientists and practitioners with expertise in nutrition, exercise, and sport performance.
This comprehensive resource will help you understand safe and effective ways to improve training and performance through natural nutrition-based ergogenic aids like supplementation and macronutrient intake manipulation. You will also learn guidelines about proper fluid intake to enhance performance and the most important criteria for effectively evaluating the quality of sport drinks and replacement beverages. Finally, cutting-edge findings on nutrient timing based on the type, intensity, and duration of activity will help you understand how to recommend the correct nutrients at the ideal time to achieve optimal performance results.
In addition to presenting research relating to sport and exercise nutrition, each chapter includes a professional application section that will help you make the connection between the literature and its practical implementation. Sidebars emphasize important topics, and reproducible forms consisting of a food log, brief athlete nutrition assessment, and goal-setting questionnaire can be copied and shared with your clients.
A running glossary keeps key terms at your fingertips, and extensive references within the text offer starting points for your continued study and professional enrichment. Each client and athlete requires a customized diet tailored to the frequency, intensity, duration, and specificity of the training and demands of the sport or activity. Developed with the expertise of the National Strength and Conditioning Association NSCA , this series of texts provides the guidelines for converting scientific research into practical application.
The series covers topics such as tests and assessments, program design, nutrition, and special populations. Whether you work with fitness enthusiasts or competitive athletes, this resource will lead you through the key concepts of sport and exercise nutrition allowing you to assess an individual's nutrition status and develop customised nutrition plans.
NSCA's Guide to Sport and Exercise Nutrition provides valuable information and guidelines that address the nutrition needs for the broad range of clientele serviced by strength and conditioning professionals, personal trainers, and sport dietitians.
This title is directed primarily towards health care professionals outside of the United States. It addresses the key issues relating to sport and exercise nutrition by employing a critical review perspective.
In this book, Don Mclaren has bought together many of the key issues in the field, written by recognised experts, to provide an outstanding sports nutrition treatise. The chapters focus on the key areas endemic to any sports nutrition programme. Skip to content. Nutrition for Sport and Exercise.
Author : Marie Dunford,J. Nutrition for Sport and Exercise Book Review:. Nutrition for Sport Exercise and Performance. Sports and Exercise Nutrition. Many recreational athletes require only a good basic diet. Nearly all athletes have questions about supplements, and the first chapter discusses basic information about and a process for evaluating dietary supplements.
The first chapter also emphasizes the science behind sports nutrition recommendations. From the beginning students should recognize that the recommendations made throughout the text are evidence-based. As part of the critical thinking process, future chapters will reinforce some of the basic concepts introduced in the initial chapter, such as the strength of the scientific evidence, research design, and consensus opinion.
A unique feature of this chapter is the information on scope of practice of dietitians, exercise physiologists, athletic trainers, strength and conditioning coaches, and other sports-related professionals. Chapters 2 and 3 cover energy concepts. Extensive teaching experience has convinced the authors that students more easily understand the difficult area of energy if it is broken into two parts. The first part Defining and Measuring Energy introduces general energy concepts—what energy is and how it is measured by direct and indirect calorimetry.
This leads to a discussion of energy balance and an explanation of factors that affect it, such as resting metabolic rate, physical activity, and food intake. Once that foundation is established, then students can more easily understand the specific energy systems needed to fuel exercise of varying intensities as presented in Chapter 3, Energy Systems and Exercise.
The focus of the chapter is an explanation of the three major energy systems used to replenish ATP—creatine phosphate, anaerobic glycolysis, and oxidative phosphorylation. Oxygen consumption, fuel utilization, and the Respiratory Exchange Ratio are described, and the safety and effectiveness of creatine supplements are reviewed. Chapters 4, 5, and 6 cover three energy-containing nutrients—Carbohydrates, Proteins, and Fats. These topics are at the heart of sports nutrition.
Each chapter begins with a description of digestion, absorption, and metabolism and explains each as a source of energy based on the intensity and duration of exercise. Current recommendations for athletes are outlined and the effects of inadequate intake on training and performance xvii are discussed. Type, amount, and timing are important nutrition concepts, and these chapters end with a focus on the translation of current recommendations to appropriate food and beverage choices.
Similar to Chapters 4 through 6, Chapters 7 through 9 are nutrient-focused. Water and Electrolytes are covered first, followed by Vitamins and Minerals. These chapters feature a holistic approach. For example, Chapter 7 begins with an overview of water and electrolytes but emphasizes the effect that exercise has on fluid and electrolyte balance by examining water and electrolyte loss and intake during training and competition.
The recommendations for replenishment of water and electrolytes are a logical extension of understanding fluid homeostasis. To avoid the encyclopedic approach that can overwhelm students with detailed information about vitamin and minerals, Chapters 8 and 9 are organized according to function. In the case of vitamins, their major roles in energy metabolism, antioxidant protection, and red blood cell function are explained. The mineral chapter is organized according to bone, blood, and immune system function and emphasizes calcium, iron, and zinc, respectively.
Each chapter also discusses adequate intake and the potential for clinical and subclinical deficiencies and toxicities. Vitamin- and mineral-rich foods, fortified foods, and supplement sources are covered with special attention paid to the perceived need for supplementation by athletes.
After a solid foundation in principles of sports nutrition has been laid, the text moves into comprehensive diet planning. Chapter 10 is entitled Diet Planning: Food First, Supplements Second and helps students take the science-based nutrient recommendations made in the previous chapters and translate them into daily food choices, including food and fluid intake prior to, during, and after exercise.
Nutrition periodization, a plan for matching dietary intake to the demands imposed by training, is emphasized. This chapter also contains information about caffeine, alcohol, and dietary supplements. Supplements are a complicated issue requiring an understanding of legality, ethics, safety, and effectiveness, and practitioners will have little credibility with athletes if they simply dismiss their use.
Exploring the issues surrounding dietary supplements helps students become better critical thinkers. No sports nutrition book would be complete without a chapter on body composition. Chapter 11, Weight and Body Composition, is realistic—it considers measurement techniques, error of measurement, interpretation of body composition results, and the relationship of body composition and weight to performance.
The chapter begins with a review of methods for determining body composition and the advantages and disadvantages of each. The role of training and nutrition in increasing muscle mass and decreasing body fat is xviii explained.
Minimum and target body weights, based on a body composition that promotes health, are discussed for sports in which making weight or achieving a certain appearance is important.
Muscle building and weight loss supplements are also covered. While the focus in most of the chapters is on the trained athlete, Chapter 12 gives ample coverage to diet and exercise for lifelong fitness and health and their roles in preventing or delaying chronic disease. Many students dream of working with elite athletes, but in reality most will work with many people who are recreational athletes or are untrained, have relatively low fitness levels, eat poorly, and want to lose weight. This chapter addresses the issue of declining physical activity associated with aging and uses scenarios of former athletes to highlight chronic diseases such as obesity, type 2 diabetes, heart disease, metabolic syndrome, osteoporosis, and lifestyle-related cancers.
The final chapter covers disordered eating and exercise patterns in athletes. However, disordered eating and life-threatening eating disorders can touch the lives of anyone who works with athletes, and these problems cannot be ignored. Nutrition for Sport and Exercise is a blend of nutrition and exercise physiology and both scientific and practical information. It differs from other books on the market because it is targeted to upper division students only not graduate students and fully integrates both fields of study.
It is not an exercise physiology book with nutrition as an afterthought or a nutrition book with superficial explanations of core exercise physiology principles. The authors, a registered dietitian and an exercise physiologist, have more than 30 years of classroom experience in sports nutrition and have used that experience to create a text that, we believe, meets the needs of both nutrition and exercise science majors.
This contains objectives, chapter outlines, instructor activities, and discussion questions. The Test Bank consists of multiple-choice, true-false, fill-in, and essay questions. This tool contains lecture slides to correspond with every chapter of the text; also included are figures and art from the text.
Chapter Objectives are featured at the beginning of each chapter. Create, deliver, and customize tests and study guides both print and online in minutes with this easy-to-use assessment and tutorial system. ExamView offers both a Quick Test Wizard and an Online Test Wizard that guide you step-by-step through the process of creating tests, while its unique capability allows you to see the test you are creating on the screen exactly as it will print or display online.
This site features student and instructor resources for this text, including self-quizzes, Web links, suggested online readings, and discussion forums—as well as downloadable supplementary resources, for instructors. The user can easily create a personalized profile based on height, weight, age, sex, and activity level, including additional features to measure body frame, BMI, girth in centimeters, skinfold in millimeters, and exercise and resting heart rates. Its dynamic interface makes it easy to track calories, carbohydrates, fiber, proteins, fats, vitamins, and minerals in foods, as well as determine whether nutrient needs are being met.
A new table is included to highlight nutrients obtained from dietary supplements. Many thanks to all of the people at Thomson Learning and associated companies who were able to take all our words and ideas and turn them into the professional work you see here. It takes an astonishing number of talented and creative people to produce a book like this and we want to personally thank them all. A very special thanks goes to our developmental editor, Nedah Rose, for picking up this project and moving forward with it aggressively, and for seeing it and us through to its final form.
We also thank project managers Andy Marinkovich and Crystal Parenteau who shepherded the manuscript through the many production stages to final product. We also extend our gratitude to the book designer Ellen Pettengell, who is responsible for the attractive text and cover, and to photo researcher Christina Micek for her hard work in securing all the photographs in the book.
We are particularly appreciative of those who reviewed the manuscript. Their time, effort, and suggestions have helped make this a much better book. We appreciate your insights and your suggestions. The pedometer includes an extra large digital display with a hinged protective cover, and comes with instructions outlining how to use the tool most effectively.
It can be used as part of an in-class activity or as a tool to increase awareness and encourage students to simply track their steps and walk toward better fitness. The course evolved over the many years that I taught it, in large part due to feedback from students, and I would like to thank them for challenging me to be a better teacher. I also met Andy Doyle during this time, a fellow member of the faculty, who is a wonderful co-author. I thank him for adding his considerable expertise to this book, bringing the best out in me, and always maintaining his sense of humor.
It takes many years to write a textbook and it is such an arduous task that it would not be possible without support from family, friends, and colleagues. There are too many to mention by name but I am most appreciative to all who have encouraged me over the course of my career. JAD: I would like to thank Marie for inviting me to join her in this project. This book was not only her idea, it would not have happened without her patience, persistence, discipline, and good humor.
My mother, Ann Lundquist, and my sister, Liz Doyle have always been supportive of my education and my career, and I would like to thank them for their love and support. Many thanks are due to the students who have been an integral part of my courses and research over the years. Finally, I would like to thank the faculty and staff of the Department of Kinesiology and Health at Georgia State University for their patience and support.
Marie Dunford, Ph. In , while a faculty member at California State University, Fresno, she created the curriculum for an upper division course entitled, Nutrition and the Athlete. She taught the course for a total of 16 years during which time she interacted with thousands of student-athletes. This direct exposure to nutrition and exercise science majors and NCAA Division I athletes, helped her to develop an understanding of how students learn and the sports nutrition topics that are the most difficult for students to master.
Since leaving the university, Dr. Dunford has written numerous online sports nutrition courses for nutrition and exercise professionals. She is an avid recreational tennis player. He received a B. He has taught exercise physiology, exercise testing and fitness assessment, and exercise programming, at the undergraduate and graduate levels for nearly 20 years. His research interests include carbohydrate metabolism and exercise and the role of physical activity, exercise and fitness in health.
He has conducted, published, and presented numerous research studies with cyclists, runners, and triathletes, and has extensive experience testing elite athletes from cycling, running, gymnastics, rowing, canoe and kayak, and basketball. Define key terms such as exercise physiology, nutrition, physical activity, exercise and sport. List and explain basic training and sports nutrition goals. Identify basic nutrition standards and guidelines and indicate when these guidelines are applicable to athletes.
Discuss the purity, legality, ethics, safety, and effectiveness of dietary supplements. Distinguish between types of research studies, weak and strong research designs, and correlation and causation. Explain the importance of using recommendations based upon current scientific evidence i. Discuss the role of the Internet in finding sports nutrition research and information.
Compare and contrast the academic training and experience necessary to obtain various exercise and nutrition certifications. Sports nutrition is the integration and ap- 3.
In the United States, dietary supplements are regulated in the same way as over-the-counter medications. These principles also help athletes attain and maintain good Welcome to the exciting world of sports nutrition. This rela- health. The word athlete describes a person who participates in a sport. Using that definition, Tiger Woods, a collegiate golfer, and a weekend golfer are all athletes.
Clearly there are differences among these three golfers. One difference is skill and another is training. Elite athletes, like Tiger Woods, are exceptionally skilled and dedicated to their training regimes. Their lives are planned around their training and competition schedules because athletic competition is their profession.
Collegiate athletes are also trained athletes, although the level of their training is probably less than that of their professional counterparts. Dedication to training is important because proper training is necessary to improve and maintain performance.
Many people are recreational athletes. Some of them are former competitive athletes who continue to train, albeit at a lower level, to remain competitive within their age group in masters events. However, many recreational athletes train little, if at all. They participate in sports to be physically active, to maintain a healthy lifestyle, and for enjoyment. Proper nutrition supports the demands of training.
To run faster, jump higher, and be stronger, athletes must use genetics, training, and nutrition to their advantage. Exercise physiology is the science of the response and adaptation of bodily systems to the challenge imposed by movement—physical activity, exercise, and sport. Nutrition is the science of the ingestion, digestion, absorption, and metabolism of nutrients and their biochemical functions.
For example, scientists identify nutrients found in food that are needed by the body, but food is sometimes eaten just because it tastes delicious or smells good. As a means of distinction, the terms elite, well trained, and recreational athlete are often used. Examples can include activities of daily living such as bathing, walking the dog, raking leaves, or carrying bags of groceries. Exercise and sport are very specific types of physical activity.
For example, running is a specific type of physical activity that is often done regularly by people who hope to improve their cardiovascular fitness. Sports can be thought of as competitive physical activities. Track, cross country, or road running e.
Exercise may be described an aerobic or anaerobic. These types of activities can be sustained for a prolonged period of time and are referred to as endurance activities. Those who engage in them are referred to as endurance athletes. These types of activities are short in duration and high in exercise intensity.
Athletes in high intensity, short duration sports are often called strength athletes. Athletes improve their sports performance through skill development and training. Skill development is enhanced through practice and instruction or coaching. Success in many sports is directly related to fitness levels, achieved by sport-specific training.
For example, to be successful, competitive distance runners must have a high level of cardiovascular fitness, which is developed through following a rigorous running training program. Training: A planned program of exercise with the goal of improving or maintaining athletic performance.
Sports nutrition: The application of nutrition and exercise physiology principles to support and enhance training. Energy: The capacity to do work. In the context of dietary intake, defined as the caloric content of a food or beverage. Intensity: The absolute or relative difficulty of physical activity or exercise.
As advances in exercise and sports science have become more widely recognized and adopted, athletes from a wide variety of sports have begun to use improved physical conditioning as a way to further improve their performance. Even athletes in sports such as golf and car racing have begun physical training as a strategy to improve personal performance. Physical training to improve specific components of fitness must be taken into account when considering nutritional needs, such as total energy and carbohydrate intakes.
Nutrition supports training and good health, two factors that are essential to excellent performance. While nutrition by itself is important, it may have the greatest performance impact by allowing athletes to train consistently. Proper nutrition during the recovery period is essential for replenishing nutrient stores depleted during training, for example, muscle glycogen. Limited recovery can result in fatigue during the next training session, and consistent lack of nutritional replenishment can lead to chronic fatigue Maughan, Athletes perceive that nutrition is important, but they sometimes fail to realize that it is a factor that needs daily attention.
They can get so focused on one small aspect of their diet that they neglect their comprehensive daily nutrition requirements. For example, athletes may concentrate on the best precompetition meal, but if they fail to address their day-to-day nutrition needs, then their training will suffer.
Inadequate training that is a result of inadequate nutrient replenishment is much more detrimental to performance than the precompetition meal is beneficial to performance Maughan, Improvements in sport performance can come as a result of many factors: skill enhancement, psychological changes, specialized equipment and clothing, or physiological improvements due to training. All aspects of training should support this primary goal of improving performance.
Athletes who train hard deplete nutrient stores and are at risk for frequent and repeated infections. Shortterm nutrition goals are often focused on specific strategies for nutritional intake prior to and during competition. Some of these goals are listed below Maughan, The primary goal of training is to improve performance.
Proper nutrition supports training, recovery, and good health. The nature and degree of the adaptation s depends upon the type of training the athlete does, and follows general principles derived from the results of many research studies. Most of the basic training principles have dietary corollaries. Training periodization is a well-accepted concept; nutrition periodization has been a more recent development Seebohar, The Principle of Progressive Overload.
Adaptation occurs as a result of a stimulus that stresses the body. The stimulus must be of sufficient magnitude to cause enough stress to warrant longer-term changes by the body. Stimulus of this magnitude is called overload. If exposed to an overload stimulus repeatedly, the body will adapt over time to that level of stimulus. For further adaptation to occur, the overload stimulus must be progressively increased. For example, in order for the biceps muscles to get stronger, an athlete must perform a weight-lifting exercise like an arm curl.
The muscles will not get stronger curling the weight of a pencil, rather, the weight must be heavy enough to achieve overload. Once the muscles have adapted to that weight, they will not get any stronger until the overload stimulus is progressively increased i.
The Principle of Individuality. While general training principles apply to all people, individuals may respond and adapt slightly differently, even when exposed to the same training stimulus. Two similar athletes that follow the same strength-training program will both improve their strength, but it is likely that the amount and rate of change in strength will be slightly different. An overload stimulus, such as an arm curl, is required for the biceps muscles to get stronger.
The Principle of Specificity. The type of physiological responses and eventual adaptations will be specific to the type of stimulus and stress imposed on the body.
In the most general sense, aerobic exercise will result primarily in cardiovascular adaptations and strength training will result in neuromuscular adaptations. Adaptations can be more subtle and specific, such as the effect intensity and duration of aerobic exercise may have on changes in energy system pathways such as carbohydrate and fat metabolism see Chapters 4 and 6.
One of the primary goals of sports nutrition is to support training, so nutrition recommendations for athletes must be specific to their sport or training focus. Dietary recommendations for those who train primarily for strength and power are different from recommendations for athletes who train primarily for endurance.
Glycogen: Storage form of glucose in the liver and muscle. Fluid: Water or a liquid that contains mostly water. Carbohydrates: One of the six classes of nutrients; sugars and starches. Proteins: One of the six classes of nutrients; made up of amino acids. Vitamin: An essential nutrient needed in small quantities to assist in metabolic processes.
Mineral: An inorganic element e. Fatigue: Decreased capacity to do mental or physical work. Hypohydration: An insufficient amount of water; below the normal state of hydration. Overload: An exercise stimulus that is of sufficient magnitude to cause enough stress to warrant long-term changes by the body. The stimulus part of training receives the most attention, but often neglected are the rest and recovery that are required for the adaptation to occur.
Training programs are usually designed so that hard physical efforts are followed by training sessions with less physical stress to allow for the rest necessary for optimal adaptation. These training principles have applications to nutrition. After hard training sessions where muscle glycogen is nearly depleted, athletes recognize that they must eat a large amount of carbohydrates to replenish the carbohydrate-depleted muscles. The amount of muscle glycogen used during an easy workout is much less.
While carbohydrate intake is still important after an easy workout, the amount of carbohydrates needed to replenish muscle is not as great. The Principle of Periodization. Adhering to the principle of specificity, training programs are also often arranged in time periods according to the specific adaptation that is sought. For example, competitive long distance runners may spend a portion of their yearly training time concentrating on running longer distances to improve their maximal aerobic capacity and endurance, and another portion of their training time running shorter distances at higher intensity to improve their speed.
Within this principle of periodization, training programs are generally arranged according to different time periods: Macrocycle: A macrocycle is an overall time period that begins at the onset of training and includes the time leading up to a specific athletic goal, such as an important competition.
For an athlete seeking to peak at the annual national championships, the macrocycle may be a calendar year. A macrocycle may be longer e. Mesocycle: A macrocycle is subdivided into time frames called mesocycles, each having a specific training purpose. The competitive distance runner may have a mesocycle focused on improving aerobic capacity and endurance and another mesocycle focused on improving speed.
Microcycle: Each mesocycle is made up of repeated time intervals called microcycles. Weekly training mileage for the competitive distance runner is an example of a microcycle. Training periodization involves changing the intensity, volume, and specificity of training to achieve specific goals.
It is imperative that a parallel nutrition plan, known as nutrition periodization, be developed to support the various training cycles. If the training macrocycle is one year, athletes should also have an annual nutrition plan. Each mesocycle will have specific nutrition goals as well.
During each microcycle refinements are made to dietary intake Seebohar, Figure 1. In this example of a male collegiate m runner, energy, carbohydrate, protein, and fat intakes change over the course of the year i.
The training and nutrition goals of each mesocycle vary. During the early months of the preparation period September through October the primary focus is on aerobic training. Energy calorie and carbohydrate intakes must be sufficient to support training, but energy intake must be reduced from baseline so that some of the energy needed is provided from stored fat.
The second part of the preparation period November through January focuses on maintaining aerobic fitness, increasing strength and power, and technique. Weight may be 8—10 lb greater than during racing season. The volume of training is increased and is equally divided between aerobic e.
Proper energy, carbohydrate, protein, and fat intakes are needed to support both his training and body composition goals. During the precompetition period February through April , most of the training takes place on the track.
Training is approximately 40 percent anaerobic and 60 percent aerobic. Weight lifting is decreased because the goal is maintenance of gained muscle rather than a continued increase in muscle mass.
There is an emphasis on plyometric training and an alternating schedule— Monday, Wednesday, and Friday feature hard workouts while Tuesday and Thursday involve easy recovery runs as the athlete prepares for competition on Saturday. Almost all of the training is on the track and the athlete does no weight lifting. Friday is a rest and travel day in preparation for racing on Saturday. For about three weeks mid-June to early July , the athlete does no training, in an effort to recuperate from many months of training and competition.
Through most of July and August the focus is on moderate-duration, low-intensity running. Energy expenditure in the active recovery period is the Specificity: A training principle that stresses muscle in a manner similar to which they are to perform. Periodization: Dividing a block of time into distinct periods. When applied to athletics, the creation of time periods with distinct training goals and a nutrition plan to support the training necessary to meet those goals.
Mesocycle: Subdivision of the macrocycle; usually many weeks or a few months. Microcycle: Subdivision of the mesocycle and the smallest subdivision of the macrocycle; usually seven days but may be longer or shorter. Volume: An amount; when applied to exercise training, a term referring to the amount of exercise usually determined by the frequency and duration of activity.
Nutrition periodization: Creating a nutrition plan to support training that has been divided into distinct periods of time. Plyometric: A specialized type of athletic training that involves powerful, explosive movements. These movements are preceded by rapid stretching of the muscles or muscle groups that are used in the subsequent movement. The Principle of Disuse. Just as the body adapts positively in response to training stress, it can adapt negatively, or atrophy if stress is insufficient or absent.
Gradual erosion of physiological capacity over time is often observed in individuals as a result of sedentary lifestyles. Athletes that have improved function through training can experience the loss of function, either intentionally for short periods e. One of the reasons that many people fail to maintain their weight loss is that they do not continue a postweight loss dietary and exercise program.
General guidelines help all people, including athletes, to achieve optimal nutritional health. An optimal diet is one in which there are neither deficiencies nor excesses. The early focus of nutrition research was on the amount and type of nutrients needed to prevent deficiencies. Once nutrient deficiency diseases were well understood the research focus changed to the amount and type of nutrients that help prevent chronic diseases.
A chronic disease is one that progresses slowly, such as heart disease or osteoporosis i. These diseases are a reflection of long-term, not short-term, nutrient intake. Keeping in mind the need to prevent nutrient deficiencies as well as nutrient excesses, guidelines have been established for energy calories , macronutrients i.
These terms are defined in Figure 1. The AI is not as scientifically strong since it is based on estimates or approximations derived from scientific research. The Dietary Reference Intakes and the reference value used for each vitamin and mineral are found on the inside gatefold of this textbook. Values for other nutrients are found in Appendix A. The use of the term RDA has caused some confusion. For many years, the RDA was the standard, but now is one of the reference values used to compile the DRI, the current standard.
Athletes in training may wonder how the DRI apply to them since they were developed for the general population. Since the goal of the DRI is to guard against both nutrient inadequacies and excesses, athletes use the DRI to assess the adequacy of their current diets and to plan nutritious diets.
For example, there is little evidence that athletes need vitamins and minerals in amounts greater than the DRI Volpe, In such cases other standards and guidelines are used. Dietary Guidelines for Americans. The purpose of the Dietary Guidelines is to provide dietary and exercise advice to Americans over the age of two that will promote health and reduce the risk for chronic diseases.
Athletes may wonder how the Dietary Guidelines apply to them since they were developed for the general population. Most of the dietary recommendations do apply, such as getting adequate nutrients within calorie needs and eating fiber-rich fruits, vegetables, and whole grains to meet carbohydrate needs.
But some of the recommendations may not apply. For example, for those athletes who lose large amounts of sodium in sweat, limiting sodium intake to 2, mg daily may be detrimental. Athletes engaged in regular training will usually easily meet and exceed the physical activity recommendations contained in the Dietary Guidelines.
However, some athletes concentrating on sports involving very specific components of fitness Training, Nutrition, and the Athlete 9 Text not available due to copyright restrictions e.
The Dietary Guidelines are a good starting point for people who want to improve their health and fitness. The general nutrition principles can then be modified to fit the demands of training.
The release of the Dietary Guidelines resulted in an update in the graphic known as the Food Guide Pyramid. Now called MyPyramid, this graphic reflects the principles outlined in the Dietary Guidelines and is a food guidance system that can be used to teach consumers about basic nutrition.
MyPyramid retains the pyramid shape but adds exercise to the graphic and uses color to categorize the food groups. Although the Food Guide Pyramid was widely recognized by Americans, its messages were not always understood and were not often followed. Health, nutrition, and exercise professionals must explain the messages that are embedded in the MyPyramid graphic if this graphic is to be more successful than its predecessor in changing health behaviors. MyPyramid is designed to convey several general messages: physical activity, variety, proportionality, moderation, gradual improvement, and personalization as shown in Figure 1.
Physical activity, which was not included in the original Food Guide Pyramid, is represented by a figure climbing steps. This is symbolic of the need for daily physical activity. The colored bands represent variety, with each band depicting a different food group. The size of the band suggests how much food should be chosen from that group in proportion to the other groups. For example, the largest band is orange, which represents grains.
The message is that grains should be the largest proportion of food in the total diet. The yellow band, which represents oils, is the smallest band. Moderation is depicted by the narrowing of the bands from Atrophy: A wasting or decrease in organ or tissue size. Macronutrient: Any essential nutrient needed in large quantities e. Fiber: A component of food that resists digestion e.
Electrolyte: A substance in solution that conducts an electrical current e. Dietary Reference Intakes DRI : Standard for essential nutrients and other components of food needed by a healthy individual. Weight Management To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended. To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity. Physical Activity Engage in regular physical activity and reduce sedentary activities to promote health, psychological well-being, and a healthy body weight.
Some people may need to consult with a healthcare provider before participating in this level of activity. Achieve physical fitness by including cardiovascular conditioning, stretching exercises for flexibility, and resistance exercise or calisthenics for muscle strength and endurance.
Food Groups to Encourage Consume a sufficient amount of fruits and vegetables while staying within energy needs. Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups dark green, orange, legumes, starchy vegetables, and other vegetables several times a week.
Consume three or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains. Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products. When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low fat, or fat free.
Training, Nutrition, and the Athlete 11 Carbohydrates Choose fiber-rich fruits, vegetables, and whole grains often. Reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar- and starchcontaining foods and beverages less frequently. Sodium and Potassium Consume less than 2, mg approximately 1 tsp of salt of sodium per day. Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables.
Alcoholic Beverages Those who choose to drink alcoholic beverages should do so sensibly and in moderation—defined as the consumption of up to one drink per day for women and up to two drinks per day for men. Alcoholic beverage should not be consumed by some individuals, including those who cannot restrict their alcohol intake, women of childbearing age who may become pregnant, pregnant and lactating women, children and adolescents, individuals taking medications that can interact with alcohol, and those with specific medical conditions.
Alcoholic beverages should be avoided by individuals engaging in activities that require attention, skill, or coordination, such as driving or operating machinery. Meat and poultry should not be washed or rinsed. Department of Agriculture and U. The foods at the bottom of each group except oils represent those foods with little solid fat or sugar. As the band narrows, the foods in that group contain more fat and sugar.
The slogan is steps to a healthier you, a phrase that suggests that improvement will be gradual. Finally, the pyramid may be personalized by going to the website, MyPyramid. Without viewing additional materials, consumers receive only the general messages depicted by the MyPyramid graphic. A miniposter, shown in Figure 1. By going to the MyPyramid. They can also download one of 12 worksheets that best matches their caloric needs, ranging from 1, to 3, calories www.
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