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Sport Nutrition 3rd Edition epub

Sport Nutrition 3rd Edition epub


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    Sport Nutrition, Third Edition, presents the principles and rationale for current nutrition guidelines for athletes. Using a physiological basis, this text provides an in-depth look at the science behind sport nutrition. Students will come away with an understanding of nutrition as it relates to sport and the influence of nutrition on performance, training, and recovery.

    This text is organized with the student in mind, with content sequenced in a logical order that puts building blocks in place to facilitate greater comprehension as more advanced topics are introduced. The book moves from general principles of nutrition and nutrient requirements to estimating and fulfilling energy needs with the appropriate combinations of macronutrients and micronutrients. Supplements are addressed from a scientific standpoint, followed by the influence of nutrition on training adaptations, immune function, body composition, weight management, and eating disorders. The new chapter on personalized nutrition covers periodized nutrition, gender differences, and special populations (young athletes, older athletes, and diabetic athletes) and offers practical examples from specific sports.

    This third edition contains revised and expanded information to keep students current on the latest findings in sport nutrition:

    • Updated nutrition guidelines

    • A new chapter on personalized nutrition that helps readers move from theory into practice as they better understand how to customize nutrition based on an individual’s unique background and needs

    • Addition of practical carbohydrate intake guidelines for athletes in a wide variety of sports

    • Updated information on protein metabolism and recommendations on the type, amount, and timing of protein intake to maximize training adaptation

    • Developments from the field of molecular biology that explain how adaptations to exercise training are influenced by nutrition

    • Expanded coverage of the rapidly developing field of immunonutrition

    Sport Nutrition, Third Edition, includes a number of tools to facilitate student learning. More than 300 figures, tables, and photos offer visual illustration of important concepts, methods, and research findings. Updated and new sidebars provide in-depth coverage of selected topics, making it easier to grasp the scientific concepts presented. Each chapter also includes learning objectives and key points to help students retain the information.

    In addition to being mindful of students, the authors remained conscious of the needs of instructors. With years of experience in teaching sport nutrition, the authors constructed chapters in a natural progression, making class lectures easier to prepare and deliver. Instructors will also find an ancillary package consisting of an instructor guide, test package, and presentation package plus image bank to further support their efforts.

    More than a simple prescription of recommendations, Sport Nutrition, Third Edition, offers a systematic presentation of the science supporting nutrition guidelines. It is an ideal book to provide a comprehensive understanding of nutrition as it relates to sport, exercise performance, training, and recovery.


    Text for upper undergraduate and graduate courses in sport science, exercise physiology, and other sport- or exercise-related degree programs; reference for sport nutritionists, dietitians, and other physical activity professionals.

    Table of Contents

    Chapter 1. Nutrients and Recommended Intakes
    Function of Nutrients
    Vitamins, Minerals, and Trace Elements
    Recommended Intakes of Nutrients
    Development of Recommended Intakes
    Current Recommended Intakes
    Analyzing Dietary Intake
    Chapter 2. Healthy Eating
    Health Effects of Consuming Excess Amounts of Nutrients
    Practical Guidelines for a Balanced, Healthy Diet
    Recommendations for a Healthy Diet and Lifestyle
    Nutrition Facts Labels
    Nutrient Content and Health Claims on Food Packaging
    Processed Food and Additives
    Fat Substitutes
    Chapter 3. Fuel Sources for Muscle and Exercise Metabolism
    Subcellular Skeletal Muscle Structure
    Force Generation in Skeletal Muscle
    Fiber Types
    Energy for Muscle Force Generation
    Fuel Stores in Skeletal Muscle
    Regulation of Energy Metabolism
    Metabolic Responses to Exercise
    Metabolic Adaptations to Exercise Training
    Chapter 4. Energy
    Energetic Efficiency
    Measuring the Energy Content of Food
    Measuring Energy Expenditure
    Components of Energy Expenditure
    Energy Balance
    Chapter 5. Gastric Emptying, Digestion, and Absorption
    Anatomy of the Gastrointestinal Tract
    Regulation of the Gastrointestinal Tract
    Gut Microbiota
    Regulation of Gastric Emptying
    Gastrointestinal Problems During and After Exercise
    Chapter 6. Carbohydrate
    Role of Carbohydrate
    Recommendations for Carbohydrate Intake
    Carbohydrate Intake in the Days Before Competition
    Carbohydrate Intake in the Hours Before Exercise
    Carbohydrate Intake 30 to 60 Minutes Before Exercise
    Carbohydrate Intake During Exercise
    Carbohydrate Intake After Exercise
    Chapter 7. Fat
    Fat Metabolism During Exercise
    Limits to Fat Oxidation
    Fat as a Fuel During Exercise
    Regulation of Carbohydrate and Fat Metabolism
    Fat Supplementation and Exercise
    Effects of Diet on Fat Metabolism and Performance
    Chapter 8. Protein and Amino Acids
    Amino Acids
    Techniques to Study Protein and Amino Acid Metabolism
    Protein Requirements for Exercise
    Training and Protein Metabolism
    Effect of Protein Intake on Protein Synthesis
    Amino Acids as Ergogenic Aids
    Protein Intake and Health Risks
    Chapter 9. Water Requirements and Fluid Balance
    Thermoregulation and Exercise in the Heat
    Effects of Dehydration on Exercise Performance
    Mechanisms of Heat Illness
    Effects of Fluid Intake on Exercise Performance
    Daily Water Balance
    Fluid Requirements for Athletes
    Chapter 10. Vitamins and Minerals
    Water-Soluble and Fat-Soluble Vitamins
    Recommended Intakes of Vitamins
    Recommended Intakes of Vitamins for Athletes
    Macrominerals and Microminerals
    Recommended Intakes of Minerals
    Critical Micronutrient Functions
    Assessing Micronutrient Status
    Exercise and Micronutrient Requirements
    Ergogenic Effect of Micronutrient Supplementation
    Summary of Recommendations for Micronutrient Intake in Athletes
    Chapter 11. Nutrition Supplements
    Relative Importance of Supplements to a Normal Diet
    Nonregulation of Nutrition Supplements
    Critical Evaluation of Nutrition Supplements Studies
    Bee Pollen
    Beetroot Juice
    Beta Alanine and Carnosine
    Beta-Hydroxy Beta-Methylbutyrate
    Cherry Juice
    Coenzyme Q10
    Fish Oil and Omega-3 Fatty Acids
    Green Tea
    Ketone Salts
    Lactate Salts and Polylactate
    Medium-Chain Triacylglycerol
    Pangamic Acid
    Phosphorus and Phosphate Salts
    Pyruvate and Dihydroxyacetone
    Sodium Bicarbonate
    Sodium Citrate
    Sodium Nitrate
    Wheat Germ Oil
    Additive Effects of Combining Different Supplements
    Contamination of Nutrition Supplements
    Chapter 12. Nutrition and Training Adaptations
    Training Adaptations
    Signal Transduction Pathways
    Starting a Signaling Cascade
    Secondary Signals
    Nutrition and Effects on Training Adaptations
    Overreaching and the Overtraining Syndrome
    Nutrition and Effects on Sleep
    Nutrition and Effects on Rehabilitation
    Chapter 13. Nutrition and Immune Function in Athletes
    Functions of the Immune System and Its Cellular Components
    General Mechanism of the Immune Response
    Causes of Illness in Athletes
    Effects of Exercise on the Immune System
    Nutritional Manipulations to Decrease Immunodepression in Athletes
    Conclusions and Recommendations
    Chapter 14. Body Composition
    Optimal Body Weight and Composition
    Body Composition Models
    Normal Ranges of Body Weight and Body Fat
    Body Composition Measurement Techniques
    Chapter 15. Weight Management
    Energy and Macronutrient Intake
    Regulation of Appetite
    Effect of Exercise on Appetite
    Physical Activity and Energy Expenditure
    Dietary Weight-Loss Methods
    Exercise for Weight Loss
    Decreased Resting Metabolic Rate With Weight Loss
    Weight Cycling
    Gender Differences in Weight Loss
    Practicalities of Weight Loss for Athletes
    Weight Gain
    Chapter 16. Eating Disorders in Athletes
    Types of Eating Disorders
    Prevalence of Eating Disorders in Athletes
    Effects of Eating Disorders on Sports Performance
    Effects of Eating Disorders on Health
    Treatment and Prevention of Eating Disorders
    Chapter 17. Personalized Nutrition
    Genetic Influences
    Turning Science Into Practice
    Specific Populations
    Nutrition Application in Different Sport Situations and Populations
    Appendix A. Key Concepts in Biological Chemistry Relevant to Sport Nutrition
    Appendix B. Unit Conversion Tables
    Appendix C. Recommended Daily Allowances for North America
    Appendix D. Reference Nutrient Intakes for the United Kingdom
    Appendix E. Recommended Dietary Intakes for Australia and New Zealand

    About the Authors

    About the Author

    Asker Jeukendrup, PhD, is a professor at Loughborough University in the United Kingdom, the director of the Mysportscience performance consulting firm, and cofounder and co-CEO of CORE Nutrition Planning. After obtaining his degrees at Maastricht University in the Netherlands, he spent a year at the University of Texas at Austin before accepting a position at the University of Birmingham in the United Kingdom. At the University of Birmingham, he served for 12 years as the director of the Human Performance Laboratory, heading up the exercise metabolism research group. His research focused on the metabolic responses to exercise, the regulation of carbohydrate and fat metabolism during exercise, adaptations to training, and the influence of nutrition on metabolism and exercise nutrition. He is considered a leading expert in the general areas of sports nutrition, training and overtraining, and recovery.

    Jeukendrup received several awards for his achievements, including the Danone Chair at the University of Brussels in 2005. In 2011 he accepted a position as global senior director of exercise physiology at the Gatorade Sports Science Institute, defining strategies for research, education, and sport science services for the largest sports nutrition company in the world. He is a registered sport and exercise nutritionist, having worked with many elite athletes and clubs, including the Rabobank, Lotto-Soudal, and Lotto-Jumbo professional cycling teams; Chelsea Football Club; FC Barcelona; Red Bull Salzburg; UK Athletics; the British Olympic Association; African runners; and several Olympic and world champions. He is currently nutrition performance manager for the Dutch Olympic Committee and head of performance nutrition for the Lotto-Jumbo professional cycling team.

    Jeukendrup has published extensively in sport nutrition. He is a fellow of the American College of Sports Medicine and the European College of Sport Science. In his leisure time, he enjoys running, cycling, and competing in triathlons. To date, he has completed 21 Ironman-distance races, including the Ironman Hawaii six times.

    Michael Gleeson, PhD, is a professor of exercise biochemistry in the School of Sport, Exercise, and Health Sciences at Loughborough University in Leicestershire, United Kingdom. Gleeson is considered a world authority on exercise biochemistry, immunology, and nutrition, and he has worked with numerous world-class athletes and professional football clubs. He has taught sport nutrition at the university level and has published several books and over 250 scientific articles in scientific and medical journals. He has a particular interest and expertise in the effects of exercise, training, and nutrition on immune function.

    Gleeson has been both president and vice president of the International Society of Exercise and Immunology. He is a fellow of the European College of Sport Science and a member of the American College of Sports Medicine, the Physiological Society, and the British Association of Sport and Exercise Sciences.

    Gleeson enjoys playing tennis, hill walking, and watching football and films.


    All ancillaries are free to course adopters and available at

    Instructor guide. Each chapter of the instructor guide includes a recommended class format, chapter objectives, a detailed outline of the chapter (which could form the structure of a lecture), and sample student assignments. In addition, suggestions for practical lab classes are offered for some of the chapters. Also included are a sample syllabus and list of useful websites.

    Test package. Contains 674 questions in multiple-choice, true or false, fill-in-the-blank, and short answer formats that can be used to create customized tests.

    Presentation package plus image bank. Features 705 PowerPoint slides containing key content, figures, and tables from the text. Slides can be added, modified, or rearranged as needed. The image bank includes most of the figures, photos, and tables from the text—sorted by chapter—to provide instructors with additional flexibility in creating their own customized presentations, handouts, and other course resources.

    The presentation package plus image bank is also available for purchase • ISBN 978-1-4925-4489-0