Essentials of Exercise & Sport Nutrition: Science to Practice

Front Cover
We all want to look and feel good. We also want to perform well whether it's in the weight room, in sports, or at work. Research has shown exercise, proper nutrition, and adequate recovery affect health and human performance. However, there's lot of conflicting and confusing information regarding exercise and nutrition. In Essentials of Exercise and Sport Nutrition, author Dr. Richard B. Kreider offers an up-to-date assessment of the science and practice of exercise and sport nutrition. Kreider, who has conducted extensive research on the subject and has consulted with numerous teams, coaches, and athletes for more than thirty years, brings a scientific and applied perspective to discussing the latest research and how it can be used to optimize performance. He also provides summary recommendations, training programs, and meal plans for beginners through athletes, as well as for individuals who want to lose and/or manage their weight.
 

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Contents

OXIDATIVE METABOLISM
3
MACRONUTRIENTS
10
SUMMARY
16
SUGGESTED ASSIGNMENTS 161
17
METABOLISM OF DIFFERENT TYPES OF CARBOHYDRATE
22
WHEY PROTEIN
24
PURPORTED ERGOGENIC VALUE OF CARBOHYDRATES
28
VITARGO
34
SUMMARY
185
GENERAL MACRONUTRIENT GUIDELINES FOR ATHLETES
191
PROMOTE HYDRATION
197
Ͳ DIETARY SUPPLEMENTS
205
EVALUATION OF NUTRITION ERGOGENIC AIDS
211
Ͳ MUSCLE BUILDING SUPPLEMENTS
217
LIMITED OR MIXED EVIDENCE TO SUPPORT EFFICACY
223
ARGININE
229

SUGGESTED ASSIGNMENTS
40
Ͳ PROTEIN
49
EGG PROTEIN
56
PROTEIN SUPPLEMENTATION DURING TRAINING
62
BOVINE COLOSTRUM
66
Ͳ AMINO ACIDS
75
BRANCHEDͲCHAIN AMINO ACIDS
82
THREONINE
89
TAURINE
95
ASPARTIC ACID
101
Ͳ FAT
117
FAT METABOLISM
120
LrCARNITINE
127
REFERENCES
133
Ͳ VITAMINS Θ MINERALS
143
VITAMIN B12
149
CHROMIUM
155
SUMMARY
161
REFERENCES
162
Ͳ WATER Θ FLUID REPLACEMENT
173
NUTRITIONAL STRATEGIES TO PROMOTE HYDRATION
179
SULFOrPOLYSACCHARIDES MYOSTATIN INHIBITORS
234
SMILAX OFFICINALISSARSAPARILLA
236
Ͳ PERFORMANCE ENHANCEMENT SUPPLEMENTS
253
SODIUM PHOSPHATE
259
BRANCHED CHAIN AMINO ACIDS
265
QUERCETIN
271
Richard B Kreider
293
SUPPORT THE IMMUNE SYSTEM
299
Ͳ WEIGHT LOSS STRATEGIES
313
TYPES OF DIET
319
COMPARATIVE EFFECTIVENESS STUDIES
326
Ͳ WEIGHT LOSS SUPPLEMENTS
337
CHITOSAN
338
BETAINE
344
CITRUS AURANTIUM
350
Ͳ PERFORMANCE ENHANCEMENT PROGRAM
369
DURATION
370
INTERMEDIATE PROGRAM
377
ADVANCED RESISTANCE TRAINING PROGRAM
383
Kristen Beavers RD PhD Jean Jitomir RD PhD Monica Serra PhD and Richard B Kreider
445
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