Nutrition for health, fitness & sport / Melvin H.Williams,Dawn E. Anderson, Eric S. Rawnson

Includes references and index

HAPTER ONE
Introduction to Nutrition for Health, Fitness, and Sports Performance 1
Nutrition, Exercise, and Health-Related Fitness 4
Exercise and Health-Related Fitness 4
What is health-related fitness? 4
What is the role of exercise in health promotion? 5
Do most of us exercise enough? 5
How much physical activity is enough for health benefits? 7
What are some general guidelines for exercising properly for someone who wants
to be more physically active? 8
Can too much exercise be harmful to my health? 8
Nutrition and Health-Related Fitness 9
What is nutrition? 9
What is the role of nutrition in health promotion? 10
Do we eat right? 10
What are some general guidelines for healthy eating? 11
Am I eating right? 12
Are there additional health benefits when both exercise and diet habits are
improved? 12
Nutrition, Exercise, and Sports-Related Fitness 13
What is sports-related fitness? 13
What is sports nutrition? 14
Are athletes today receiving adequate nutrition? 15
How important is nutrition to athletic performance? 16
What should I eat to help optimize my athletic performance? 17
Dietary Supplements and Health 18
What are dietary supplements? 18
Will dietary supplements improve my health? 18
Can dietary supplements harm my health? 19
Dietary Supplements and Sports Performance 20
What is an ergogenic aid? 20
Why are nutritional ergogenics so popular? 20
Are nutritional ergogenics effective? 21
Are nutritional ergogenics safe? 21
Are nutritional ergogenics legal? 22
Nutritional Quackery in Health and Sports 22
What is nutritional quackery? 22
Why is nutritional quackery so prevalent in athletics? 23
How do I recognize nutritional quackery in health and sports? 24
Where can I get sound nutritional information to combat quackery in health and
sports? 24
Research and Prudent Recommendations 26
What types of research provide valid information? 26
Why do we often hear contradictory advice about the effects of nutrition on
health or physical performance? 27
What is the basis for the dietary recommendations presented in this book? 28
CHAPTER TWO
Healthful Nutrition for Fitness and Sport 37
Essential Nutrients and Recommended Nutrient Intakes 38
What are essential nutrients? 38
What are nonessential nutrients? 40
How are recommended dietary intakes determined? 40
The Balanced Diet and Nutrient Density 41
What is a balanced diet? 41
What foods should I eat to obtain the nutrients I need? 42
What is the Food Guide Pyramid? 42
What is the Food Exchange System? 45
What is the key-nutrient concept for obtaining a balanced diet? 46
What is the concept of nutrient density? 46
Will use of the Food Guide Pyramid or the Food Exchange System guarantee me
optimal nutrition? 48
Healthful Dietary Guidelines 49
What is the basis underlying the development of healthful dietary guidelines? 51
What are the recommended dietary guidelines for reducing the risk of chronic
disease? 51
Vegetarianism 56
What types of foods does a vegetarian eat? 56
What are some of the nutritional concerns with a vegetarian diet? 56
Is a vegetarian diet more healthful than a nonvegetarian diet? 58
How can I become a vegetarian? 60
Will a vegetarian diet affect physical performance potential? 61
Consumer Nutrition-Food Labels and Health Claims 62
What nutrition information do food labels provide? 62
How can I use this information to select a healthier diet? 62
What health claims are allowed on food products? 64
What are functional foods? 66
Consumer Nutrition-Food Quality and Safety 67
Is current food biotechnology effective and safe? 67
Is current food production safe? 67
Does commercial food processing affect food quality and safety? 69
Does home food processing affect food quality and safety? 69
What is food poisoning? 70
Are food additives safe? 71
Are dietary supplements safe? 71
Why do some people experience adverse reactions to some foods? 72
Healthful Nutrition Recommendations for Better Physical Performance 73
What should I eat during training? 73
When and what should I eat just prior to competition? 73
What should I eat during competition? 74
What should I eat after competition? 74
How important is breakfast for the physically active individual? 74
How about the use of liquid meals, sports bars, and dietary supplements? 75
How do gender and age influence nutritional recommendations for enhanced
physical performance? 75
How can I eat more nutritiously while traveling for competition? 76
CHAPTER THREE
Human Energy 83
Measures of Energy 84
What is energy? 84
How do we measure work and energy? 85
What is the most commonly used measure of energy? 87
Human Energy Systems 88
How is energy stored in the body? 88
What are the human energy systems? 90
What nutrients are necessary for the operation of the human energy systems? 92
Human Energy Metabolism during Rest 93
What is metabolism? 93
What factors account for the amount of energy expended during rest? 93
What effect does eating a meal have on the metabolic rate? 94
How can I estimate my daily resting energy expenditure (REE)? 94
What genetic factors affect my REE? 94
How does body composition affect my REE? 95
What environmental factors may also influence the REE? 95
What energy sources are used during rest? 95
Human Energy Metabolism during Exercise 96
What effect does muscular exercise have on the metabolic rate? 96
How is exercise intensity measured? 97
How is the energy expenditure of exercise metabolism expressed? 98
How can I tell what my metabolic rate is during exercise? 98
How can I determine the energy cost of exercise? 100
What are the best types of activities to increase energy expenditure? 100
Does exercise affect my resting energy expenditure (REE)? 102
Does exercise affect the thermic effect of food (TEF)? 102
How much energy do I need to consume daily? 102
Human Energy Systems and Fatigue during Exercise 105
What energy systems are used during exercise? 105
What energy sources are used during exercise? 106
What is fatigue? 107
How can I delay the onset of fatigue? 107
How is nutrition related to fatigue processes? 108
CHAPTER FOUR
Carbohydrates: The Main Energy Food 113
Dietary Carbohydrates 114
What are the different types of dietary carbohydrates? 114
What are some common foods high in carbohydrate content? 116
How much carbohydrate do we need in the diet? 117
Metabolism and Function 118
How do dietary carbohydrates get into the body? 118
What happens to the carbohydrate after it is absorbed into the body? 120
How much total energy do we store as carbohydrate? 122
Can the human body make carbohydrates from protein and fat? 122
What are the major functions of carbohydrate in human nutrition? 123
Carbohydrates for Exercise 124
In what types of activities does the body rely heavily on carbohydrate as an
energy source? 124
Why is carbohydrate an important energy source for exercise? 125
What effect does endurance training have on carbohydrate metabolism? 125
How is hypoglycemia related to the development of fatigue? 126
How is low muscle glycogen related to the development of fatigue? 127
How are low endogenous carbohydrate levels related to the central fatigue
hypothesis? 128
Will eating carbohydrate immediately before or during an event improve physical
performance? 128
When, how much, and in what form should carbohydrates be consumed before or
during exercise? 132
What is the importance of carbohydrate replenishment after prolonged exercise?
135
Will a high-carbohydrate diet enhance my daily exercise training? 136
Carbohydrate Loading 137
What is carbohydrate, or glycogen, loading? 137
What type of athlete would benefit from carbohydrate loading? 137
How do you carbohydrate load? 137
Will carbohydrate loading increase muscle glycogen concentration? 139
How do I know if my muscles have increased their glycogen stores? 140
Will carbohydrate loading improve exercise performance? 140
Are there any possible detrimental effects relative to carbohydrate loading? 141
Carbohydrates: Ergogenic Aspects 142
Is alcohol an effective ergogenic aid? 142
Do the metabolic by-products of carbohydrate exert an ergogenic effect? 145
Dietary Carbohydrates: Health Implications 146
How do refined sugars affect my health? 146
Are artificial sweeteners safe? 147
Why are complex carbohydrates thought to be beneficial to my health? 148
Why should I eat foods rich in fiber? 148
Does exercise exert any beneficial health effects related to carbohydrate
metabolism? 149
What is lactose intolerance? 149
What effect can drinking alcohol have upon my health? 150
CHAPTER FIVE
Fat: An Important Energy Source during Exercise 161
Dietary Fats 162
What are the different types of dietary fats? 162
What are triglycerides? 162
What are some common foods high in fat content? 163
How do I calculate the percentage of fat Calories in a food? 164
What are fat substitutes? 165
What is cholesterol? 165
What foods contain cholesterol? 165
What are phospholipids? 165
What foods contain phospholipids? 166
How much fat and cholesterol do we need in the diet? 167
Metabolism and Function 168
How does dietary fat get into the body? 169
What happens to the lipid once it gets in the body? 170
What are the different types of lipoproteins? 170
Can the body make fat from protein and carbohydrate? 171
What are the major functions of the body lipids? 172
How much total energy is stored in the body as fat? 172
Fats and Exercise 173
Are fats used as an energy source during exercise? 173
Do women use fats more efficiently during exercise than men? 174
What effect does exercise training have on fat metabolism during exercise? 174
Fats: Ergogenic Aspects 175
What is fat loading? 175
Will fasting help improve my performance? 177
Can the use of medium-chain triglycerides improve endurance performance? 178
Is the glycerol portion of triglycerides an effective ergogenic aid? 178
How effective are lecithin or choline supplements? 178
Why are omega-3 fatty acids suggested to be ergogenic, and do they work? 179
Can carnitine supplements enhance fat metabolism and physical performance? 179
Can hydroxycitrate (HCA) enhance endurance performance? 181
Does caffeine improve exercise performance? 181
What?s the bottom line regarding the ergogenic effects of fat-burning diets or
strategies? 185
Dietary Fats, Cholesterol, Ephedrine, and Caffeine: Health Implications 185
How does cardiovascular disease develop? 186
How do the different forms of serum lipids affect the development of
atherosclerosis? 188
Can I reduce my serum lipid levels and possibly reverse atherosclerosis? 189
What should I eat to modify my serum lipid profile favorably? 189
Can exercise training also elicit favorable changes in the serum lipid profile?
194
Does drinking coffee, tea, or other caffeinated beverages pose any significant
health risk? 195
Do dietary supplements containing ephedra pose any health risks? 199
CHAPTER SIX
Protein: The Tissue Builder 207
Dietary Protein 208
What is protein? 208
Is there a difference between animal and plant protein? 209
What are some common foods that are good sources of protein? 210
How much dietary protein do I need? 210
How much of the essential amino acids do I need? 212
What are some dietary guidelines to ensure adequate protein intake? 212
Metabolism and Function 213
What happens to protein in the human body? 213
Can protein be formed from carbohydrates and fats? 214
What are the major functions of protein in human nutrition? 214
Proteins and Exercise 215
Are proteins used for energy during exercise? 215
Does exercise increase protein losses in other ways? 217
What happens to protein metabolism during recovery after exercise? 217
What effect does exercise training have upon protein metabolism? 217
Do individuals in strenuous physical training, including the developing
adolescent athlete, need more protein in the diet? 218
What are some general recommendations relative to dietary protein intake for
athletes? 219
Protein: Ergogenic Aspects 222
Are high-protein diets or special protein supplements necessary? 222
Are amino acid, amine, and related nitrogen-containing supplements effective
ergogenic aids? 224
Dietary Protein: Health Implications 238
Does a deficiency of dietary protein pose any health risks? 238
Does excessive protein intake pose any health risks? 238
Does the consumption of individual amino acids pose any health risks? 240
CHAPTER SEVEN
Vitamins: The Organic Regulators 249
Basic Facts 250
What are vitamins and how do they work? 250
What vitamins are essential to human nutrition? 252
In general, how do deficiencies or excesses of vitamins influence health or
physical performance? 252
Fat-Soluble Vitamins 253
Vitamin A (retinol) 253
Vitamin D (cholecalciferol) 256
Vitamin E (alpha-tocopherol) 258
Vitamin K (phylloquinone; menoquinone) 259
Water-Soluble Vitamins 260
Thiamin (vitamin B1) 260
Riboflavin (vitamin B2) 262
Niacin 262
Vitamin B6 (pyridoxine) 263
Vitamin B12 (cobalamin) 264
Folate (folic acid) 265
Pantothenic acid 266
Biotin 267
Choline 267
Vitamin B complex 268
Vitamin C (ascorbic acid) 269
Vitamin Supplements: Ergogenic Aspects 271
Should physically active individuals take vitamin supplements? 271
Can the antioxidant vitamins prevent muscle damage during training? 271
How effective are the special vitamin supplements marketed for athletes? 273
What?s the bottom line regarding vitamin supplements for athletes? 276
Vitamin Supplements: Health Aspects 276
Can I obtain the vitamins I need through my diet? 276
Why are vitamin supplements often recommended? 277
Why do individuals take vitamin megadoses? 278
Do foods rich in antioxidant vitamins help deter disease? 278
Do antioxidant vitamin supplements help deter disease? 279
How much of a vitamin supplement is too much? 282
If I want to take a vitamin-mineral supplement, what are some prudent
guidelines? 282
CHAPTER EIGHT
Minerals:The Inorganic Regulators 293
Basic Facts 294
What are minerals, and what is their importance to humans? 294
What minerals are essential to human nutrition? 295
In general, how do deficiencies or excesses of minerals influence health or
physical performance? 295
Macrominerals 296
Calcium (Ca) 296
Phosphorus (P) 303
Magnesium (Mg) 305
Trace Minerals 307
Iron (Fe) 307
Copper (Cu) 314
Zinc (Zn) 314
Chromium (Cr) 316
Selenium (Se) 318
Boron (B) 319
Vanadium (V) 320
Other Trace Minerals 320
Mineral Supplements: Exercise and Health 322
Does exercise increase my need for minerals? 322
Can I obtain the minerals I need through my diet? 322
Are mineral megadoses harmful? 323
Should physically active individuals take mineral supplements? 323
CHAPTER NINE
Water, Electrolytes, and Temperature Regulation 331
Water 332
How much water do you need per day? 332
What else is in the water we drink? 333
Where is water stored in the body? 334
How is body water regulated? 334
What are the major functions of water in the body? 336
Electrolytes 336
What is an electrolyte? 336
Sodium (Na) 337
Chloride (Cl) 338
Potassium (K) 339
Regulation of Body Temperature 340
What is the normal body temperature? 340
What are the major factors that influence body temperature? 340
How does the body regulate its own temperature? 341
What environmental conditions may predispose an athletic individual to
hyperthermia? 341
How does exercise affect body temperature? 342
How is body heat dissipated during exercise? 343
Fluid and Electrolyte Losses 345
How does environmental heat affect physical performance? 345
How do dehydration and hypohydration affect physical performance? 345
How fast may an individual dehydrate while exercising? 346
How can I determine my sweat rate? 347
What is the composition of sweat? 347
Is excessive sweating likely to create an electrolyte deficiency? 347
Fluid, Carbohydrate, and Electrolyte Replacement 348
Which is most important to replace during exercise in the heat/water,
carbohydrate, or electrolytes? 348
What are some sound guidelines for maintaining water (fluid) balance during
exercise? 348
What factors influence gastric emptying and intestinal absorption? 350
How should carbohydrate be replaced during exercise in the heat? 351
How should electrolytes be replaced during or following exercise? 352
Are salt tablets or potassium supplements necessary? 354
What are some prudent guidelines relative to fluid replacement while exercising
under warm or hot
environmental conditions? 354
Ergogenic Aspects 356
Does glycerol supplementation enhance endurance performance during exercise
under warm environmental conditions? 358
Does sodium bicarbonate, or soda loading, enhance physical performance? 359
Health Aspects 361
Heat Injuries 361
What are the potential health hazards of excessive heat stress imposed on the
body? 361
What are the symptoms and treatment of heat injuries? 362
Do some individuals have problems tolerating exercise in the heat? 363
How can I reduce the hazards associated with exercise in a hot environment? 364
How can I become acclimatized to exercise in the heat? 365
High Blood Pressure 366
What is high blood pressure, or hypertension? 366
How is high blood pressure treated? 367
What dietary modifications may help reduce or prevent hypertension? 367
Can exercise help prevent or treat hypertension? 369
CHAPTER TEN
Body Weight and Composition for Health and Sport 377
Body Weight and Composition 378
What is the ideal body weight? 378
What are the values and limitations of the BMI? 379
What is the composition of the body? 379
What techniques are available to measure body composition and how accurate are
they? 380
What problems may be associated with rigid adherence to body fat percentages in
sport? 383
How much should I weigh or how much body fat should I have? 384
Regulation of Body Weight and Composition 386
How does the human body normally control its own weight? 386
What is the cause of obesity? 388
How is fat deposited in the body? 391
Weight Gain, Obesity, and Health 392
What health problems are associated with overweight and obesity? 392
How does the location of fat in the body affect health? 393
Does being physically fit negate the adverse health effects associated with
being overweight? 394
Does being obese increase health risks in youth? 394
Are obesity and its related health risks treatable or preventable by exercise?
394
Excessive Weight Loss and Health 395
What health problems are associated with improper weight-loss programs and
excessive weight losses? 395
What are the major eating disorders? 398
What eating problems are associated with sports? 399
Body Composition and Physical Performance 401
What effect does excess body weight have on physical performance? 401
Does excessive weight loss impair physical performance? 402
CHAPTER ELEVEN
Weight Maintenance and Loss through Proper Nutrition and Exercise 411
Basics of Weight Control 413
How many Calories are in a pound of body fat? 413
Is the caloric concept of weight control valid? 413
How many Calories do I need per day to maintain my body weight? 414
How much weight can I lose safely per week? 416
How can I determine the amount of body weight I need to lose? 417
Behavior Modification 418
What is behavior modification? 418
How do I apply behavior-modification techniques in my weight-control program?
418
Dietary Modifications 420
How can I determine the number of Calories needed in a diet to lose weight? 420
How can I predict my body-weight loss through dieting alone? 421
Why does a person usually lose the most weight during the first week on a
reducing diet? 422
Why does it become more difficult to lose weight after several weeks or months
on a diet program? 422
What are the major characteristics of a sound diet for weight control? 422
Is it a good idea to count Calories when attempting to lose body weight? 424
What is the Food Exchange System? 425
How can I determine the number of Calories I eat daily? 426
What are some general guidelines I can use in the selection and preparation of
foods to reduce caloric intake? 427
How can I plan a nutritionally balanced, low-Calorie diet? 430
Are very-low-Calorie diets effective and desirable as a means to lose body
weight? 432
Is it harmful to overeat occasionally? 432
Exercise Programs 433
What role does exercise play in weight reduction and weight maintenance? 433
Does exercise affect the appetite? 436
Does exercise affect the set point? 437
What types of exercise programs are most effective for losing body fat? 437
If I am inactive now, should I see a physician before I initiate an exercise
program? 439
What other precautions would be advisable before I start an exercise program?
440
What is the general design of exercise programs for weight reduction? 440
What is the stimulus period of exercise? 441
What is an appropriate level of exercise intensity? 441
How can I determine the exercise intensity needed to achieve my target HR range?
444
How can I design my own exercise program? 445
Is there a minimal or threshold level of exercise needed to induce weight loss?
446
From what parts of the body does the weight loss occur during an exercise
weight-reduction program? 448
Should I do low-intensity exercises to burn more fat? 448
Is spot reducing effective? 449
Is it possible to exercise and still not lose body weight? 449
What about the five or six pounds a person may lose during an hour of exercise?
450
Comprehensive Weight-Control Programs 450
Which is more effective for weight control--dieting or exercise? 450
If I want to lose weight through a national or local weight-loss program, what
should I look for? 451
What type of weight-reduction program is advisable for young athletes? 452
What is the importance of prevention in a weight-control program? 453
CHAPTER TWELVE
Weight Gaining through Proper Nutrition and Exercise 459
Basic Considerations 460
Why are some individuals underweight? 460
What steps should I take if I want to gain weight? 461
What about the use of hormones or drugs to gain body weight? 461
Exercise Considerations 463
What are the primary purposes of resistance training? 463
What are the basic principles of resistance training? 464
What is an example of a resistance-training program that may help me to gain
body weight as lean muscle mass? 465
How does the body gain weight with a resistance-training program? 473
Is any one type of resistance-training program or equipment more effective than
others for gaining body weight? 473
If exercise burns Calories, won?t I lose weight on a resistance-training
program? 474
Are there any contraindications to resistance training? 474
Are there any health benefits associated with resistance training? 476
Can I combine aerobic and resistance-training exercises into one program? 477
Nutritional Considerations 477
How many Calories are needed to form one pound of muscle? 477
How can I determine the amount of Calories I need daily to gain one pound per
week? 478
Is protein supplementation necessary during a weight-gaining program? 478
Are dietary supplements necessary during a weight-gaining program? 479
What is an example of a balanced diet that will help me gain weight? 480
Would such a high-Calorie diet be ill advised for some individuals? 481
APPENDIX A Units of Measurement: English System--Metric System Equivalents 486
APPENDIX B Approximate Caloric Expenditure per Minute for Various Physical
Activities 488
APPENDIX C Self-Test on Drinking Habits and Alcoholism 494
APPENDIX D Determination of Healthy Body Weight 495
APPENDIX E Exchange Lists for Meal Planning 500
APPENDIX F Calories, Percent Fat, and Cholesterol in Selected Fast-Food
Restaurant Products 511
APPENDIX G Energy Pathways of Carbohydrate, Fat, and Protein 513
Glossary 517
Credits 533
Index 534