100 Questions and Answers about Sports Nutrition & Exercise

by Lilah Al-Masri, Simon Bartlett

Overview

100 Questions and Answers About Sports Nutrition&Exercise provides easily accessible answers to questions that athletes, athletic trainers and coaches may have about sports nutrition. Equipped with case studies, quick tips, and testimonials, this practical guide covers topics such as: vitamins and minerals, fluids, medications and supplements, weight management, warm ups and cool downs, flexibility, and more.

Product Details

ISBN-13:	9781449636715
Publisher:	Jones & Bartlett Learning
Publication date:	02/22/2010
Sold by:	Barnes & Noble
Format:	eBook
Pages:	256
File size:	4 MB

About the Author

Lilah Al-Masri, MS, RD, CSSD, LD is a registered dietitian and a board-certified specialist in sports dietetics. She received her bachelor’s degree from Villanova University, her master’s degree in clinical nutrition from Boston University, and completed a fellowship in adolescent medicine and eating disorders at Children’s Hospital Boston. Currently, she is the head sports dietitian for the Unit ed States Naval Academy and is the co-founder of Quest Sports Science Center, a world-class sports nutrition and physiological testing center. Ms. Al-Masri is a highly sought after public speaker for sports nutrition education and has lectured to numerous athletic programs, clubs, and sports camps. In addition, she was integral in designing and implementing the sports nutrition program for the Women’s World Cup Lacrosse tournament held in Annapolis in 2005 as well as training personnel from the Ericsson Yacht Team program during the 2006 Volvo Ocean Race.

Simon Bartlett, PhD, CSCS, ATC has been an exercise physiologist for 28 years. He has 8 years of teaching experience at the collegiate level and 20 years active duty service as an aerospace physiologist with the Unit ed States Navy. As a naval aerospace physiologist, Dr. Bartlett was responsible for developing and implementing state-of-the-art training programs for Navy, Marine Corps and Air Force pilots and aircrew to perform optimally in some of the most rigorous environmental conditions on the globe. In addition, he trained Navy Seals, NASA Astronauts, and Hollywood movie actors and was hand picked to be the personal exercise physiologist for the Blue Angel Flight Demonstration Team. Dr. Bartlett's extensive knowledge and experience in human performance enhancement made him one of the most sought-after lecturers in the armed forces, speaking to over 70,000 active duty personnel on topics of nutrition, exercise, and performance improvement. Many of his program designs have become the cornerstone of much of naval aviations success in developing some of the finest pilots in the world. He was personally selected as an instructor for the Physical Education Department at the Unit ed States Naval Academy, teaching exercise physiology and sports specific conditioning. In addition, Dr. Bartlett was the director of the Human Performance Lab oratory, responsible for testing all Naval Academy individual and team sport athletes. He is co-owner of Quest Sports Science Center, a world class nutrition and physiological testing center in Annapolis, Maryland.

Table of Contents

Foreword xi

Preface xiii

Introduction xv

Part 1 General Sports Nutrition 1

Questions 1-15 discuss general sports nutrition, including the following

Why should an athlete develop a nutrition and exercise plan?

What is hunger?

What should my training plate look like?

Part 2 General Exercise Concepts 23

Questions 16-34 review general exercise concepts

What are the health benefits of regular exercise?

What are the basic principles of exercise that are needed to optimize training and performance?

Why should athletes warm up before and cool down after exercise?

Part 3 Before-, During-, and After-Exercise Nutrition 75

Questions 35-48 discuss the timing of meals and snacks

What should I eat before exercise?

Should I eat before an early-morning workout?

What types of foods should the athlete consume during exercise?

Part 4 Vitamins and Minerals 93

Questions 49-53 discuss vitamins and minerals

What role do vitamins play in an athlete's diet?

What role do minerals play in athlete's diet?

What role does calcium play in athletic performance?

Part 5 Fluids 109

Questions 54—65 review fluid intake:

Why should athletes consume water as part of their nutrition plan?

Is thirst a good predictor of an athlete's fluid needs?

How much sweat can an athlete lose per hour of exercise in a hot environment?

Part 6 Weight Management 131

Questions 66-77 discuss weight and its management

How do I recognize a fad diet?

What constitutes body composition?

What role do body mass index, waist circumference, and waist-to-hip ratio play in my performance?

Part 7 Extreme Environments 159

Questions 78-81 explain more about extreme environments

What are the effects of acute high-altitude exposure on performance?

What is the live-high/train-low concept?

What are the considerations for athlete training or competing in cold-weather ambient and/or water environments?

Part 8 Nutritional and Exercise Considerations for Special Populations 171

Questions 82-91 describe nutritional and exercise considerations for special populations

What is lactose intolerance?

What is the overtraining syndrome?

How do I know whether my decreasing performance over the season is related to overtraining or poor nutritional habits?

Part 9 Medications and Supplements 207

Questions 92-99 explain more about medications and supplements:

Why has my exercising heart rate changed since I was put on beta-blocker drugs? Other than age-adjusted heart rate, what methods can I use to gauge my exercise intensity?

What are ergogenic aids?

What are ergolytics?

Part 10 More Information 227

Question 100 provides resources for additional information about sports nutrition and exercise

Where can I find more information about sports nutrition and exercise?

Bibliography 233

Glossary 235

Index 247

Editorial Reviews

Reviewer: Erik H. Van Iterson, PhD, MS, MBio (Mayo Clinic)
Description: This book provides straightforward explanations for key nutritional and physiological topics that may help both trained and amateur athletes. Using both peer-reviewed and case-study based evidence, the authors successfully highlight important and practical areas most athletes, trainers, healthcare practitioners, and fitness enthusiasts are most concerned about.
Purpose: The purpose is to explain concrete, scientifically-based and practical concepts that athletes, trainers, healthcare professionals, and fitness enthusiasts of all levels and ages can use to excel in physical activity and sport. This is a necessary objective because of the vast amount of information available on nutrition and physiology of sport. The book provides a quick read of evidence-based literature, appropriately written for the audience. It successfully imparts useful and practical information without overwhelming readers.
Audience: The intended audience includes athletes, physical therapists, occupational therapists, fitness instructors, physical education teachers, trainers, and fitness enthusiasts of all ages and fitness levels. Although it provides scientifically-based evidence to support its claims, it is an introductory level book and should be relatively easy to understand for readers who have had college-level health science coursework.
Features: Topics are organized into sections, progressing from an introduction to an explanation and finally an application. The book does well in integrating the nutritional and physiological component of sport by providing complementary scientific facts and case studies to help readers better understand and comprehend. It highlights scientifically-based basic core principles of starting a training program and what it takes to successfully progress and maintain it. Each section is concise and to the point, without unnecessary detail. Appropriate pictures, illustrations and graphs assist in explaining descriptive text. These well-thought-out additions are helpful in explaining visually related concepts such as exercise movement.
Assessment: This book is written at an appropriate level for its intended audience while providing evidence-based research to support all of its claims. It successfully highlights up-to-date important principles of nutrition and physiology of sport for both novice and advanced athletes. This is a useful book for athletes who want to learn the basic science behind sport while building a strong understanding of the relationship of nutrition, training and exercise physiology. The authors do a fine job of debunking nutrition and training myths while focusing their efforts on supporting claims with science.

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