Gleeson Michael - Sport Nutrition

Sport Nutrition

Third Edition

Asker Jeukendrup, MSc, PhD

Loughborough University, Mysportscience

Michael Gleeson, BSc, PhD

Loughborough University

Library of Congress Cataloging-in-Publication Data

Names: Jeukendrup, Asker E., 1969- author. | Gleeson, Michael, 1956- author.

Title: Sport nutrition / Asker Jeukendrup, Michael Gleeson.

Description: Third edition. | Champaign, IL : Human Kinetics, [2019] | Includes bibliographical references and index.

Identifiers: LCCN 2017049720 (print) | LCCN 2017050304 (ebook) | ISBN 9781492567288 (e-book) | ISBN 9781492529033 (print)

Subjects: | MESH: Sports Nutritional Physiological Phenomena | Athletes | Food | Exercise--physiology | Physical Fitness--physiology

Classification: LCC TX361.A8 (ebook) | LCC TX361.A8 (print) | NLM QT 263 | DDC 613.2/024796--dc23

LC record available at https://lccn.loc.gov/2017049720

ISBN: 978-1-4925-2903-3 (print)

Copyright 2019, 2010 by Asker Jeukendrup and Michael Gleeson

Copyright 2004 by Human Kinetics, Inc.

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E6770

I would like to dedicate this book to my two wonderful daughters, Natasha and Sienna.

And to Zita, my fiance, who must be one of the most patient people in the world.

And to my parents, Jos and Loes, who encouraged me and supported me.

And to Bengt Saltin, who inspired me as a mentor and was one of the pioneers in our field. Bengt passed away on September 12, 2014 but will never be forgotten.

For Laura, my wife, sweetheart, and soulmate.

Contents

Preface

Nutrition plays an essential role in exercise and sport because it is important for health, adaptations to physical activity and exercise, weight maintenance, and exercise performance. Nutrition influences nearly every process in the body involved in energy production and recovery from exercise. To apply the principles of sport nutrition, you should have a basic understanding of nutrition and knowledge of the biochemical and physiological processes that occur in cells and tissues and the way those processes are integrated throughout the body.

We wrote this book primarily for students of sports science, exercise physiology, and other sport-related or exercise-related degree programs. Many degree courses in sports-related subjects now include some coverage of nutrition, and the aim of this book is to introduce students, as well as athletes and coaches, to the underlying principles of sport nutrition and to show how these relate to sports performance. Because this background information is often missing from current texts, it can be difficult to understand the reasoning behind specific nutritional guidelines. The wide range of sport nutrition products on the marketand manufacturers claims about them (which are often based on selective evidence or pseudoscience)can be confusing. In contrast, with a few notable exceptions, little confusion exists among scientists in most areas of sport nutrition, which emphasizes the importance of providing accurate and adequate information. Therefore, this book provides the scientific underpinnings of sport nutrition guidelines and advice at a level that is appropriate for students. We attempt to provide a scientific basis for sport nutrition that covers the principles, background, and rationale for current nutrition guidelines for athletes.

Readers of this book do not need a deep understanding of biochemistry, biology, chemistry, or physiology, but they should be familiar with some of the main concepts, because the physical, chemical, and biochemical properties of cells and tissues determine the physiological responses to exercise and the effects that nutrition has on these responses. This book aims to develop the knowledge of these disciplines from a basic level to a relatively advanced level. Readers who are unfamiliar with or are a bit rusty on fundamental concepts are advised to study contains a brief explanation of the basic physical, chemical, and biological processes and the structures of molecules, membranes, cells, and organelles they contain. Any confusion about terms used in this book can be overcome by referring to the extensive glossary, which defines many of the terms and common abbreviations related to nutrition, physiology, and metabolism.

After reading this book, you should have a comprehensive understanding of the basics of nutrition as it relates to sport. You should also have an excellent grasp of how nutrition can influence exercise performance, training, and recovery from exercise. As a result, you should be able to explain the basis for sport nutrition advice given to athletes or coaches. The book should also encourage you to be critical toward information that is published in magazines, on the Internet, or even in scientific publications. Rather than accepting claims that are made, you should think about underlying mechanisms and the strength of the evidence that supports the claims. Every sport has specific nutritional requirements, and these requirements may be influenced by environmental factors and differences among individuals (e.g., gender, body mass). For example, after reading this book, you will understand why endurance athletes benefit from carbohydrate feedings during competition but weightlifters do not; be able to explain why creatine supplements benefit game players and athletes in strength sports but have no effect on performance in endurance sports; and be able to appreciate why fluid intake can influence performance in prolonged exercise but is unlikely to affect performance in events that last fewer than 30 minutes.

How This Book Is Organized

In each chapter, we have tried to explain the specific role of nutrition in enhancing exercise performance and to provide the reader with up-to-date findings from the most current research. Topics discussed in this book include the following:

• General principles of nutrition and nutrient requirements
• Guidelines for a healthy diet