Table Of ContentCONTENTS
List of figures, tables and boxes
Contributors
Abbreviations
Introduction
Part 1. The science of nutrition and sport
1. Introduction to sport and exercise
Kane Middleton, Andrew Govus, Anthea Clarke and Adrienne Forsyth
2. Energy for sport and exercise
Matthew Cooke and Sam S.X. Wu
3. Digestion and absorption of macronutrients in sport and exercise
Annie-Claude M. Lassemillante and Sam S.X. Wu
4. Macronutrients
Evangeline Mantzioris
5. Micronutrients and antioxidants
Gina Trakman
6. Translating nutrition: From nutrients to foods
Adrienne Forsyth
7. Dietary assessment
Yasmine C. Probst
8. Introduction to diet planning
Adrienne Forsyth and Tim Stewart
Part 2. Nutrition for exercise
9. Macronutrient periodisation
Louise M. Burke
10. Exercise nutrition
Regina Belski
11. Hydration
Ben Desbrow and Christopher Irwin
12. Sports supplements
Michael Leveritt
13. Changing body composition and anthropometry
Patria Hume
Part 3. Applied sports nutrition
14. Endurance sports
Gregory Cox
15. Strength and power athletes
Gary Slater and Lachlan Mitchell
16. Team sport athletes
Stephen J. Keenan and Brooke Devlin
17. Weight category and aesthetic sport athletes
Regina Belski
18. Young athletes
Helen O’Connor and Bronwen Lundy
19. Masters athletes
Janelle Gifford and Helen O’Connor
20. Paralympic athletes
Michelle Minehan and Elizabeth Broad
21. Travelling athletes
Shona L. Halson, Georgia Romyn and Michelle Cort
22. Environmental and climate considerations for athletes
Alan McCubbin
23. Gastrointestinal disturbances in athletes
Dana M. Lis and Stephanie K. Gaskell
24. Nutrition support for injury management and rehabilitation
Rebekah Alcock and Greg Shaw
25. Cultural perspectives
Frankie Pui Lam Siu and Evangeline Mantzioris
26. Working with athletes
Anthony Meade
Glossary
Index
LIST OF FIGURES, TABLES AND BOXES
TABLES
Table 1.1. Categories of sport
Table 1.2. Advantages and disadvantages of measuring exercise intensity using
heart rate monitoring
Table 1.3. The Borg 6–20 scale of perceived exertion
Table 1.4. The Foster Category Ratio scale
Table 1.5. Stratification of exercise intensity using various physiological and
perceptual methods according to the American College of Sports
Medicine (ACSM)
Table 1.6. Typical values for selected cardiorespiratory parameters during rest,
submaximal and maximal exercise for a healthy adult male
Table 1.7. A comparison of the physiological, neurological and biomechanical
properties of different skeletal muscle fibre types
Table 1.8. Australia’s Physical Activity Guidelines
Table 1.9. Example application of the FITT principle for targeted physiological
adaptation
Table 2.1. Adaptations from aerobic and anaerobic resistance training
Table 2.2. Three reactions of the phosphagen system
Table 2.3. Energy systems used to support select sporting activities
Table 2.4. Energy produced per litre of O when metabolising different
2
macronutrients
Table 2.5. Maximal tests of aerobic capacity and energy expenditure
Table 3.1. Action of digestive enzymes and their target nutrients
Table 3.2. Hormonal control of digestion—selected hormones
Table 4.1. Recommendations for the intake of the essential fatty acids
Table 5.1. Vitamin D status based on serum 25(OH)D (nmol/L) levels
Table 5.2. Summary of functional roles of micronutrients related to athletic
performance
Table 6.1. Food sources of complementary proteins
Table 6.2. Good food sources of macronutrients for athletes
Table 6.3. Good food sources of select micronutrients for athletes
Table 6.4. Nutrient composition of foods commonly consumed by athletes
Table 7.1. Summary of common dietary assessment methods
Table 9.1. Examples of themes in which nutrients are periodised to enhance
performance
Table 9.2. Dietary strategies that achieve specific goals with carbohydrate
availability
Table 11.1. Summary of commonly used hydration assessment techniques
Table 11.2. Summary of fluid recommendations prior to, during and following
exercise to optimise performance
Table 11.3. Summary of fluid retention from commonly consumed beverages
when consumed without food
Table 11.4. Studies investigating the interaction of food on rehydration
Table 14.1. Daily carbohydrate intake recommendations for endurance athletes
Table 14.2. Components in food that affect bioavailability of iron
Table 14.3. Carbohydrate intake recommendations for endurance athletes during
exercise
Table 17.1. Weight categories for selected sports (Australia and New Zealand)
Table 20.1. Impairments in Paralympic sports
Table 20.2. Sports contested at Paralympic Games
Table 21.1. An example of a travel nutrition risk management audit
Table 23.1. Dietary management tools to prevent gastrointestinal symptoms
Table 24.1. Overview of rehabilitation and nutrition planning for the injured
athlete
Table 25.1. Summary of healthy food options in Asian countries
Table 25.2. Summary of healthy food options in Middle East countries
FIGURES
Figure 1.1. Endurance–power continuum of sport
Figure 1.2. Levels of sports participation
Figure 1.3. The relationship between oxygen uptake ( O ) and heart rate during
2
treadmill running
Figure 1.4. The sliding filament theory of skeletal muscle contraction
Figure 1.5. The general adaptive syndrome and its application to periodisation
Figure 1.6. J-shaped relationship between exercise and risk of an upper
respiratory tract infection (URTI)
Figure 2.1. An ATP molecule
Figure 2.2. Metabolic pathways involved in ATP resynthesis
Figure 2.3. Aerobic metabolism pathway for macronutrients
Figure 2.4. Indirect calorimetry using a mouthpiece connected to a metabolic
cart
Figure 3.1. Components of the digestive tract and accessory organs
Figure 3.2. The intestinal folds and villi: important anatomical features that
increase the surface area of the small intestine
Figure 4.1. Chemical structure of amino acids
Figure 4.2. Structural relationship of some fatty acids
Figure 4.3. Chemical structure of carbohydrates
Figure 5.1. Food sources of micronutrients
Figure 5.2. Stages of iron deficiency
Figure 6.1. Australian Guide to Healthy Eating
Figure 9.1. Example of a yearly training plan for a team sport (football) with a
weekly match fixture
Figure 9.2. Example of a yearly training plan for an individual sport (swimming)
with a double peak
Figure 14.1. Fluid intake advice
Figure 22.1. Effect of heat (<25°C compared to >25°C) for running events in
IAAF World Championship events held between 1999 and 2011
Figure 22.2. Effect of cold water and ice slushie ingestion on rectal temperature:
(a) 30 minutes after commencing consumption; (b) following a 30-minute
warm-up in preparation for competition
Figure 22.3. Athletes with extra fluid storage at the Marathon des Sables,
Morocco
Figure 23.1. Carbohydrate oxidation rates from different carbohydrate blends
BOXES
Box 2.1. Did you know? Aerobic vs anaerobic glycolysis
Box 2.2. Estimating daily energy requirements
Box 4.1. Calculating energy from macronutrients in food
Box 4.2. Nutrient Reference Values (NRVs)
Box 6.1. Australian Dietary Guidelines
Box 6.2. New Zealand Eating and Body Weight Statements
Box 6.3. A one-day eating plan
Box 7.1. National Nutrition and Physical Activity Survey 2011–13
Box 8.1. Janice’s baseline physiological requirements
Box 8.2. Janice’s nutrition plan
Box 8.3. Janice’s nutrition log
Box 8.4. Case studies
Box 9.1. Exercise economy
Box 10.1. Examples of suitable pre-exercise meals/snacks
Box 10.2. Snack/meal options for after exercise
Box 14.1. Example meal plan for an elite female triathlete
Box 14.2. How much glycogen do endurance athletes use?
Box 14.3. Carbohydrate loading practice considerations
Box 14.4. Examples of pre-race meals
Box 14.5. Carbohydrate food and fluid suggestions for endurance racing
Box 17.1. Examples of advice for weight category athletes
Box 18.1. Consequences of RED-S
Box 18.2. Questions to consider if RED-S is suspected
Box 21.1. Strategies to minimise travel fatigue
Box 21.2. Strategies to minimise the effects of jet lag
Box 21.3. Strategies for a good night’s sleep
Box 25.1. How do Thai curries differ from other Asian curries?
Box 26.1. Tips for sports dietitians starting out in a new team
