The Complete Guide to Food Sports Performance 3rd Edition | Rincón Médico

The Complete Guide to Food Sports Performance 3rd Edition

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The Complete Guide To Food Sports Performance
There have been exponential improvements in the science and practice of sports nutrition since the second edition of this book was released in 1995. Australia achieved its best results ever as host of the 2000 Olympic Games in Sydney, then defied tradition by reaching even greater heights at the 2004 Athens Olympics.

Many factors contributed, but we like to think that the increasing role of sports dietitians in the preparation of our teams played a role. Certainly, recognition of sports nutrition’s role has grown on our shores, through the work of groups such as Sports Dietitians Australia, and internationally through activities such as the launch of the International Olympic Committee Diploma of Sports Nutrition and the formation of Professionals in Exercise and Sports Nutrition (PINES). Of course, it is much easier to spread knowledge and practice guidelines via the Information Superhighway. It is hard to believe that the second edition of this book was written without the backdrop of the Internet, email, videoconferencing, and universal use of iPods, mobile phones, wireless and digital electronic connections . . . How did we ever operate back then?


Part I: Principles of sports nutrition
1. Training nutrition: The principles of everyday eating

1.1 Enjoy a variety of food
1.2 Eat the right type and amount of fats and oils
1.3 Eat the right amount of nutrient-dense carbohydrate foods
1.4 Replace your daily fluid losses
1.5 Look after your electrolytes (‘salts’)
1.6 Use alcohol sensibly

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2. Fine tuning: How much and when?
2.1 Energy
2.2 Carbohydrate
2.3 Protein
2.4 Vitamins
2.5 Iron
2.6 Calcium
2.7 Other minerals
2.8 Fluid
2.9 Timing of meals
2.10 Periodising your nutrition program

3. Achieving an ideal physique
3.1 What is a desirable body-fat level?
3.2 What is a desirable muscle mass?
3.3 Measuring body fat and muscle mass
3.4 Losing body fat
3.5 Restrained eating
3.6 Making weight
3.7 Bulking up
3.8 The high-energy diet

4. Competition nutrition
4.1 An overview of fatigue factors
4.2 General preparation for competition
4.3 Carbohydrate loading for endurance events
4.4 The pre-event meal
4.5 Low-GI carbohydrates and sugar—pre-event friends and enemies?
4.6 Fluid intake during events
4.7 Refuelling during the event

5. Promoting recovery
5.1 Rehydration
5.2 Refuelling
5.3 Building new proteins
5.4 Staying healthy and other recovery outcomes
5.5 Putting it all together—practical considerations

6. Pills and potions
6.1 The pros of supplements and sports foods
6.2 The cons of supplements and sports foods
6.3 The bottom line

Part II: Sports nutrition in action
Road Cycling
Distance running
Middle-distance running
Jumps, sprints and hurdles
Olympic weightlifting, powerlifting and throwing
Judo and boxing
Gymnastics and diving
Australian Rules football
Rugby League and Union
Soccer (football) and field hockey
Basketball and netball

Title: The Complete Guide to Food Sports Performance
Edition: 3rd Edition
Language: English


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