NUTRITION AND SPORT

CONTENTS

Foreword.

1. The importance of nutrition.

The effect of nutrition on health and performance capacity.

Nutrition and misconceptions.

Humans as the product of a long evolution

The role of nutrition, digestion and metabolism.

Current situation: nutrition in Western civilisation

The 7 principles of healthy nutrition.

Ideal situation: nutrition for athletic performance and high-level athletic performance

Nutrition and recovery.

Fatigue and recovery in sport

The importance of nutrition in the recovery process.

2. The foundations of sports nutrition.

Cells, cellular metabolism, energy release.

The muscle cell and muscle contraction.

Structural metabolism

Energy metabolism.

Pathways of energy release during physical exertion

3. A complete, balanced diet.

Energy balance.

Energy requirements.

Energy stores.

Balanced energy balance.

The balance of energy-providing nutrients.

Carbohydrates – structure and general importance.

Fats – structure and general importance.

Proteins – structure and general importance.

The ideal ratio of energy-providing nutrients.

Vitamin balance.

The balance of minerals and trace elements.

Fluid balance.

Indigestible dietary fibre (IDF)

4. Digestion and performance

The function of the digestive system

The length of time food remains in the stomach.

Digestion and performance capacity

5. Nutritional strategy

The importance of a diet adapted to essential needs

Foundations of nutrition for athletic performance.

Categories of sports with qualitatively similar nutritional requirements

Nutritional phases within the various groups of sports.

Complete nutrition for athletic performance during the training build-up phase (basic nutrition).

Choosing suitable foods.

Choosing the right drinks.

Correct meal distribution

Proper nutrition during the pre-competition phase

Optimal glycogen store loading

Nutrition on competition day

Nutrition before the start

Nutrition during competition

The post-competition meal

6. Nutrition in individual sports groups

Endurance sports

Endurance sports with high strength requirements

Combat sports

Team sports

Speed-strength sports

Strength sports

Other sports

7. Special issues

Effective measures for weight loss

Correct use of preparations containing concentrated nutrients

Concentrated protein preparations

Carbohydrate preparations

Carbohydrate-mineral preparations (isotonic drinks)

Recovery and regeneration preparations

The so-called “marginal diets” in sport

“Secret” recipes for improving performance

Nutrition for children who participate in sport

Nutrition in old age

The athlete abroad

The athlete’s physical intelligence

Index of terms

Bibliography