Nutritional Guidelines for Sportspersons Geetanjali Bhide, Subhadra Mandalika
INDEX
Page numbers followed by f refer to figure and t refer to table.
A
Acid base balance 91, 153
Adenosine triphosphate 21, 24, 132
Adipose
cells 80
tissue 79
Aesthetic sport 254
athletes 255
Alanine 89
glucose cycle 28, 29, 29f
Aldosterone 159
Amenorrhea 256
American College of Sports Medicine 12
American College of Sports Nutrition 103
Amino acids 89, 89t, 168, 270
biosynthesis of 91
combination of 107
limiting 90
nonessential 89t
oxidation of 35f
score 90
synthesis of nonessential 92
Amylopectin 57
Amylose 57
Anaerobic system 24
Annual plan, divisions of 179f
Anorexia
athletica 255
nervosa 255
Anthocyanins 137
Anthropometrical methods 43
Antioxidant
defense system 135
nutrients 134, 136
supplementation 141
Arginine 89, 107
Ascorbic acid 111, 112, 138
Ashwagandha 303
Asmita's usual diet on typical training day 244
Asparagine 89
Aspartic acid 89
Atherosclerosis 107
Athletes 163
body composition of 250
calcium requirement of 131
endurance 199
health and performance of 159
ketogenic diet for 85
performance of 258
physical performance of 254
physique and body composition of 48
strength and power 212t, 219
Athletic population, body fat percentage of 47t
Australian Institute of Sport 268
B
Badminton 234
two-month competition calendar for 240t
Baking soda 296
Balanced diet 16
Basketball 221
Batting field sports 219
Beta-alanine 200, 230, 261, 290, 291
Beta-carotene 144
Bicarbonate 154, 229
buffer system 297f
loading 297
Bioelectrical impedance analysis 43, 44, 163, 164
Biotin 17, 111, 112, 121
Blood
formation 123
indices 163
volume, maintenance of 153
Body
carbohydrate store 58
composition 40, 253, 259
assessment of 42
fat 47
percentage 42t
mass
composition 41
index 43
physique 41
muscle 46
protein turnover 91
temperature, regulation of 153
weight 8, 160, 163, 164, 180, 187, 272
Bone
calcium stores 129
formation 129f
health 8, 128
loss 108, 257
mass 48
peak 131
metabolism 129
mineral density 129
Borg's scale of perceived exertion modified 12t
Boron 145
Bovine colostrum, composition of 298t
Boxers and wrestlers, body composition of 251t
Boxing 248
Boyle's law 46
Brain-derived neurotropic factor 9
Branched chain amino acids 89, 118, 243, 275
metabolism of 96f
Bulimia nervosa 255
Buoyancy 48
C
Caffeine 168, 200, 229, 243, 261, 281283
Calcium 17, 115, 129, 145, 154
citrate 132
homeostasis 129, 129f
supplementation 131
Calorie intake, low 106
Camelia sinensis 283
Cancer 3, 9
Carbohydrate 32t, 36, 54, 55, 58t, 60, 68f, 110, 168, 190, 198, 201, 209, 224, 237, 244, 251, 251
aerobic breakdown of 29
availability 99
classification of 55
complete oxidation of 32
complex 56
contribution of 61f
feedings after exercise 67
flame of 34
high 68f
intake 195
during exercise 63
recommendations for 196t, 197f
loading 66, 192
protocol, modified 193t
low 68f
metabolism of 118
multiple transportable 195
recommendations 65, 66t
requirements 225t
role of 59
simple 55
stores 58
Cardiovascular
disease 3
health 8
Carnitine
acyl-CoA transferase 33
palmitoyltransferase 85
Carotenoid 137, 139
Casein 273
dosage of 273
Catalase 135, 138f
Catecholamines 81
Cell
integrity of 152
membranes, structural component of 78
Central fatigue hypothesis 276f
Central nervous system 59, 168
Chain triglycerides, medium 287
Chloride 115, 154, 155
Cholecalciferol 133
Cholesterol 77, 78
Choline 111
Chromium 116, 121, 287
picolinate 286
Chronic degenerative diseases 3
Chylomicron 76
Citrate 229
Citrulline malate 243
Cobalamin 17, 128
Coenzyme q10 293, 294
Colorectal cancer 126
Colostrum 230, 298, 299
Combat sport 50
athletes 251
aerobic capacity of 250
Compound lipids 73, 76
Copper 116, 127, 137
Cori cycle 28, 29f
Cortisol 38
Court games 218
Court sports 218, 219
Creatine 243, 289, 290
kinase 26
loading 289
monohydrate 215, 229, 261
types of 289
Creatinine excretion 98
Cricket 221
Cyanocobalamin 111, 120, 123, 144
Daily energy intake, estimated range of 224t
D
Dehydration 107, 158, 199, 214, 228
consequences of 159
hypertonic 160
hypotonic 161
types of 160
Densitometry 45
Deoxyribonucleic acid 56
Depression 3
Derived lipids 73, 77
Diabetes 9
mellitus 3
Diet 84, 126
Dietary
allowance, recommended 111, 123
fiber 56, 57
proteins 91
slow and fast 101
supplement 266
Health and Education Act 306
Diglycerides 73
Dihydroxyacetone phosphate 27
Disaccharides 56, 58
Docosahexaenoic acid 75
Doping 283, 307
inadvertent 307
Dual energy X-ray absorptiometry 45
E
Eating disorder 255, 255t
warning signs of 256t
Ectomorphy 42
Egg protein 275
Eicosapentaenoic acid 75
Electrolytes 168, 226, 238
role of 153
Electron transport chain 31, 31f, 36
Elite endurance athletes, body fat levels of 188t
Endomorphy 42
Endurance athletes, nutrition for 186, 190
Energy 91, 201, 259, 262
deficit 256
drinks 170, 171
in racket sports 236
in team sports 221
intake 99
metabolism 24, 118, 121
regulation of 36
needs 190, 209, 224
estimation of 181
pathways 118f
production 92, 122
source 77
systems 207
contribution of 37t
transfer 20
utilization 188
yield 32
Enzyme 91
antioxidants 136, 136t
superoxide dismutase 135
Epinephrine 81
Ergocalciferol 133
Ergogenic aid 266
types of 266t
Erythropoietic system 127
Exercise 4, 60, 129, 134, 158
aerobic 10, 95
anaerobic 10
bioenergetics of 19, 20
duration of 61, 82
endurance 272
intensity 10, 61, 82, 99
classification of 11t
nutrition for 16
performance 291, 297
quantification of intensity of 11
training 83
types of 10
Extracellular fluid 151
Eye 242
F
Face 242
Fast twitch muscle fibers 22
Fat 36, 72, 110, 201, 210, 226, 228, 244, 252, 284, 286
body stores of 79
burners 279f, 280f, 288
classification of 73, 73t
free mass 41
loss 259
supplements 215, 261
mass 41
mobilization of 79
normal body stores of 58t
oxidation of 32
peaks 84f
role of 77
soluble vitamins 111
carrier of 78
functions of 113t
storage of 79
use of 82
Fatigue 276
Fatty acid 73, 80
beta oxidation of 33
binding protein 83, 85
cycle, triglyceride 80f
essential 75, 78
forms of 75f
free 33, 61f, 80
omega 3 75
omega 6 76
types of 74t
unsaturated 74, 75f
Female athlete triad 257f, 258f
Fermentable oligosaccharides 58
Ferritin 123
Field games 218
Fitness, nutrition for 16
Flavonoids 137
Fluid 226, 238
and electrolyte balance 91
balance 158
recommendations for endurance athletes 198
Fluorine 116
Fluoroquinolone 132
Folate 112, 127
Folic acid 17, 120, 144
Food 16, 156
and Drug Toxicology Research Centre 307
choices 194
guide pyramid for athletes 176
intake 260
pyramid for athletes 176f
Safety and Standards Authority of India 307
type of 117
Football 219
Fructose 55
1,6-bisphosphate 26
Fumarate 31
G
Galactose 56
Garcinia 286
cambogia 286
Genetics 50
Ginseng 300, 301
products 301
Glossitis 126
Glucagon 38
Gluconeogenesis 36, 80
Glucose 55
6 phosphate 26
anaerobic breakdown of 27f
breakdown of 24
transporter 56
protein 59
Glutamic acid 89
Glutamine 89, 278
dosage 278
Glutathione 137, 138f
peroxidase 135, 138f, 141
Glycemic index 63, 64t
low 64
medium 64
moderate 64
use of 64
Glycemic load 64
Glyceraldehyde 3-phosphate 27
Glyceride 73
Glycerol 33, 73, 80, 295
Glycine 89
Glycogen 58
levels and exercise 60
storage 62
synthase 59
utilization 61
Glycogenolysis 35
Glycolipids 77
Glycolysis 24, 35
anaerobic 26
Green tea 283, 284
Growth hormone 38
H
Health
consequences 257, 258f
Foods and Dietary Supplements Association 307
related fitness 7f
components 6t
status 7f
Heart rate 11
Heat cramps 161
Heat exhaustion 161
Heat exposure 241
Heat related disorders 161
Heat stroke 161
Hemoglobin 91, 122
Hemosiderin 123
Herbal supplements 300
High density lipoprotein 8, 76, 77
High glycemic index 64
Hips 243
Histidine 89
Hockey 220
Hormonal control 158
Hormone 38, 91
antidiuretic 158, 159
sensitive lipase 80, 81
synthesis of 78
Hydration 252, 260
assessment techniques 164t
status, assessment of 163
Hydrogen peroxide 135
Hydrogenation 74
Hydroperoxyl 135
Hydroxyl 135
Hyperhydration 157
Hyperinsulinemia 63
Hypertension 3
Hypertrophy 92
Hypoglycemia 63
Hypohydration 158
Hyponatremia 162, 199
symptoms of 162t
I
Immunity 242
Indoor games 218
Infection 242
Ingestion, timing of 104
Injuries 253
Insulin 38
Intracellular
factors 37
fluid 151
Intramuscular
phosphates 236
triglycerides 79, 81
Iodine 116
Iron 116, 122, 123, 137, 145
absorption of 124
bioavailability of 124
deficiency
anemia 124
anemia, treatment of 126
chronic 126
stages of 125f
requirements 123
supplementation 126
Isocitrate 31
Isoflavones 137
Isoleucine 89
Isotonic dehydration 160
Isotope dilution 46
J
Jet lag 241
Jumping events 205
K
Kabaddi 221
Ketoglutarate 31
Ketone 81
Kidney 127
Kinetic energy 20
L
Lactic acid cycle 28
Lactose 56
Lawn tennis 235
L-carnitine 279, 280
Lean body mass 41
Leucine 89, 107, 243, 277
Linoleic acid 76, 76t, 285
Lipid
classification of 73
simple 73
type of 73
Lipoprotein 77, 81
in blood 77t
low density 76, 77
very low density 76
Liver 127
toxicity 288
Lower body 243
Lysine 89
M
Macrocycle 180
Macronutrient 16
guidelines 237, 239t
Magnesium 17, 115, 122, 145, 154
Major electrolytes, concentration of 154t
Malate 31
Malondialdhyde 301
Maltose 56
Manganese 137, 141
Matrix GLA protein 134
Maximal oxygen consumption 222t
Meal planning 194
guidelines for 212
Meal, timing of 104, 105
Menstrual disturbances 256
Mesocycle 180
Metabolic
tracers 97, 98
water 156
Methionine 89
Microcycle 180
Microcytic hypochromic anemia 125
Micronutrients 16, 17, 110, 117, 128, 238, 252
Middle-distance running 205, 213
Mineral 17, 110, 113, 121, 190, 210, 226
bioavailability of 114
functions of 115t
interaction 117
supplements 142, 145t
Mineral-mineral interaction 117
Mitochondria 21
Mitochondrial protein synthesis 92
Mixed muscle protein fractional synthetic rate 102f
Monoglycerides 73
Monosaccharides 58
Monounsaturated fatty acid 74
Multimineral supplements 215
Multivitamin supplements 215
Muscle
building 93
supplements 270
contraction 22
endurance
long 178
medium 178
short 177
fibers
characteristics of 23t
types of 22
gain 260
glycogen 58
depletion 228
storage 68f
protein
breakdown 93
synthesis 93, 94f, 95f
turnover 95
Musculoskeletal fitness 8
Myoglobin 21
Myosin 21
N
National Collegiate Athletic Association 283
National Institute of Health-Office of Dietary Supplements 132
National Institute of Nutrition 307
National Nutrition Monitoring Bureau 307
Net protein balance 93
Niacin 17, 111, 112, 119, 143
Nicotinamide adenine dinucleotide 119
phosphate 118
Nitrate 200, 292, 293
absorption 292f
Nitric oxide 135, 292
Nitrogen balance 97
Nonessential amino acids 36, 89
Nonprotein containing nitrogen compounds, synthesis of 92
Nor-epinephrine 81
Nuclei 21
Nutrient 16
antioxidants 137t
content 104, 105, 201, 231, 262
deficiencies 214
requirements 201, 230
Nutrition 16, 238
and travel 241
concerns 214
exercise strategy 69, 70
focus 237
periodization 182
spotlight 9, 8, 57, 106, 134, 146, 198, 215, 242, 256, 283, 284, 288
Nutritional
challenges 199, 228
concerns 255
ergogenic aids 266
requirements 224, 237, 251
supplements beneficial 243
O
Obesity 3
Oligosaccharides 56
Olympic weightlifting 206
Osmosis 152
Osmotic pressure 152
Osteoblasts 128, 130, 131
Osteopenia 131
Osteoporosis 3, 131, 257
Oxaloacetate 31
Oxidation 24
Oxidative
phosphorylation 24, 32
stress 134, 135
system 24, 29
Oxidizing agent 24
P
Panax ginseng 300
Pantothenic acid 17, 111, 112, 144
Parathyroid hormone 129
Phenylalanine 89, 107
Phosphagen system 35
Phosphocreatine 26f
system 24, 26
Phosphofructokinase 26, 28
Phospholipids 76
Phosphorus 17, 115, 132, 145, 155
Phosphorylase 28
Phosphorylation 24
substrate level 24
Physical activity 4, 7f
and exercise, elements of 4t
pyramid 13f
guidelines 10, 12, 14t
Physical environment 8
Physical exercise 61f
Physical fitness 5
components of 176, 178f
performance-related components of 7t
Physical inactivity 4
Plain water and liquids 156
Plasma 164
fatty acid 79
lipoproteins 81
sodium levels 162t
triglycerides 79
Polysaccharide 56
forms of 57f
Polyunsaturated fatty acid 74
Potassium 17, 115, 145, 154
Potential energy 20
Power 177, 203
and strength sports 207
endurance 177
sport athletes 205t, 207, 214
training 208t
Pre-game meal options 227t
Premature death 3
Proline 89
Protein 36, 68f, 88, 90, 110, 168, 190, 201, 210, 225, 238, 244, 251, 270
classification of 89
consumption, guidelines for 103
digestibility 90
efficiency ratio 90
incomplete 90
ingestion 93
intake 102
kinetics 92f
metabolism 91, 92, 93t
oxidation of 34
powders 243
quality of 90, 100, 106
requirements 98, 104
role of 90
sources 104, 105
sparing action 59
status 97t
supplement 105, 106, 215, 270
selection of 107
types of 270
Pyridoxine 111, 112, 120, 144
Pyruvate dehydrogenase 30
R
Racket sport 234
athletes 237, 243
accidents in 242
aerobic capacity of 236
body composition of 236
injuries in 242
maximal oxygen consumption of 236t
characteristics of 234t
nutrition for 233
Range of motion 236
Reactive nitrogen species 134
Reactive oxygen species 134
lower 301
Red blood cells 59
Redox reactions 24
Regulatory Authorities for Dietary Supplements 306, 307
Relative energy deficiency syndrome 228, 257
Resistance exercise 93
Resistant starch 57
Rhabdomyolysis 162
Riboflavin 17, 111, 112, 119, 143
Ribonucleic acid 56
Ribose 56
Rotator cuff 242
Rowing, characteristics of 204t
Running, characteristics of 204t
S
Salt depletion 229
Sample meal plan 216, 230, 244
Sarcoplasm 21
Sarcoplasmic reticulum 21
Saturated fatty acids 74, 75f
Sedentary death syndrome 3
Selenium 110, 116, 137, 141, 145
Serine 89
Serotonin 276
Serum osmolality 164
Shock absorption 48
Singlet oxygen 135
Skeletal muscle
hypertrophy 272
myocyte 138f
structure of 21, 21f
Skin fold measurement 43
Sleep disorders 9
Slow twitch fibers 22
Sodium 17, 115, 146, 154
bicarbonate 200, 215, 261, 296
phosphate 295, 296
Source of energy 28, 59
Soy flour 274
Soy protein 273
concentrate 274
isolates 274
types of 274
Speed 178, 203
Spirulina 304, 305
percent nutrient composition of 304t
Spoon nails 126
Sport 5
activities
endurance 188
types of 5t
bars 229
drinks 166, 169, 199, 229
components of 166
endurance 199
events, nutrition for 203
foods 267, 305, 306t
and supplements, classification of 268, 269t
need for 267
gels 169
nutrition for 16
performance 46, 47
persons 50, 177f
physiology of 250
supplements 267
training for 236, 207, 222, 251
Sportspersons
body composition of 46
diet planning for 175
nutrition strategy formulation for 176
Sprint exercise 10
Squash 235
Stomatitis, angular 126
Strength
aerobic capacity of 207
body fat content of 205t
exercise 10
sport athletes 48
Succinate 30, 31
Sucrose 56
Sulfur 115
Superoxide 135
Supplement intake 180
Supplementation
need for 267, 270, 294
nutritional 265, 268
Sweat 157
Swimming 48, 206, 213
characteristics of 204t
Sympathetic nervous system 37
T
Table tennis 235
Taste and temperature 168
Team sport 219, 220t, 223t
athletes 224, 226, 228, 229
aerobic capacity of 222
body fat of 222t
nutrition for 218
persons 49
Thermal insulation 48
Thermodynamics
first law of 20
second law of 20
Thiamine 111, 112, 118, 143
pyrophosphate 118
Third party supplement certifications 309t
Threonine 89
Total body water 42
Total energy requirement, calculation of 182
Toxicity 108
Training regimen 200, 262
Training status 100
Training unit 180
Transferrin 91, 123
Transport proteins 91
Travel 241
Traveling athlete 107, 242
Tribulus terristris 302
Tricarboxylic acid 19
cycle 30, 30f, 35
Triglycerides 73, 81
Tryptophan 89
Tyrosine 107
U
Urea production 96, 97
Urine
color 164
indices 163
osmolality 164
specific gravity 164
water loss in 156
V
Valine 89
Vitamin 17, 110, 111, 113, 117, 190, 210
A 110, 113, 139, 143
B complex 118
B1 118
B12 17, 112, 123, 128
B6 120
B9 120
D 113, 133, 134, 143
deficiency 133
deficiency 138
K 113, 134, 143
supplements 143t
Volleyball 221
W
Waist to hip ratio 44
Water 17
and electrolyte 150
balance 152
distribution of 151
balance 156
intake 156, 158
output 156, 158
role of 152
soluble vitamin 111, 112
functions of 112t
Weight class
combat sports 248
sports, nutrition for 247
Weight control practices 181
Weight gain 99
Weight loss 99, 254, 284286
gradual 259
Weight management 214
Whey
concentrates 271
hydrolysate 271
isolates 271
protein 271, 272
chemical constituents of 271t
dose 272
powders 271t
World Anti-doping Agency's 252, 307
Wrestling 248
Wrists 243
Z
Zinc 110, 116, 137, 140, 146
magnesium aspartate 297, 298
supplementation 141
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Chapter Notes

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