Dan Benardot - Advanced Sports Nutrition-2nd Edition

Second Edition

Dan Benardot

PhD, RD, FACSM

Library of Congress Cataloging-in-Publication Data

Benardot, Dan, 1949-

Advanced sports nutrition / Dan Benardot. -- 2nd ed.

p. cm.

Includes bibliographical references and index.

ISBN-13: 978-1-4504-0161-6 (soft cover)

ISBN-10: 1-4504-0161-9 (soft cover)

1. Athletes--Nutrition. I. Title.

TX361.A8B45 2011

613.2024796--dc23

2011031137

ISBN-10: 1-4504-0161-9 (print)

ISBN-13: 978-1-4504-0161-6 (print)

Copyright 2012, 2006 by Dan Benardot

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.

The web addresses cited in this text were current as of October 2011, unless otherwise noted.

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Get the facts on the energy substrates (carbohydrate, protein, and fat), how their differential intakes affect the athletic endeavor, and how the recommended intakes can optimize your performance.

Exercise increases vitamin and mineral requirements. Learn the best ways to ensure sufficient vitamin and mineral intakes as well as the possible outcomes of inadequate or excessive intakes.

Maintaining fluid balance is critically important for sustaining athletic performance. This chapter helps you learn hydration strategies that will optimize your physical activity capacity.

Ergogenic aids are substances intended to improve athletic performance, but few actually work as advertised. Learn about the metabolic bases for these aids, how they can work, and why they may cause more problems than they resolve.

The gastrointestinal tract is responsible for processing all the foods and beverages you consume and for delivering the resulting nutrients to the blood for transport to tissues. This chapter discusses normal GI function, common problems experienced by athletes, and possible solutions.

Nutrient and Fluid Timing

Both nutrient and fluid balance are critical for achieving optimal body composition, weight, and athletic performance. This chapter discusses the importance of timing nutrient and fluid intake in a way that dynamically matches need so that tissue requirements are satisfied in real time.

The delivery of oxygen to working muscles is critically important for performance. This chapter reviews issues related to oxygen transport and utilization and the many parts of the oxidative system where nutrients are involved.

Exercise is an inflammatory event that can interfere with training. This chapter provides recommendations for specific foods and nutrients and when they should be consumed to reduce inflammation and improve muscle recovery.

Athletes inevitably travel to competitions, and some trips take them across multiple time zones to unfamiliar food cultures. This chapter reviews the strategies athletes can follow to reduce the risk of compromised performance.

Many athletes choose to live or train at high altitude, with the goal of improving red blood cell concentration and oxygen-carrying capacity. This chapter reviews the nutrition strategies that can help athletes optimize their training and performance at high altitude.

Gender and Age

Male, female, younger, and older athletes have different nutrition requirements. This chapter presents age- and gender-specific information to help male and female athletes of all ages meet their nutrition needs.

Athletes must achieve both an ideal weight and body composition to be successful, regardless of the sport. This chapter reviews the strategies athletes can follow to safely achieve an ideal competitive weight and body composition.