Contents
Foreword
Foreword to the Greek edition
Acknowledgments
Chapter 1: Introduction
Part I: The nutritional role of macronutrients in sports
Chapter 2: Carbohydrates (CHO)
Carbohydrate stores
Hepatic glycogen
The effect of exercise
Muscle glycogen
The effect of exercise
Process of glycogen depletion
Intensity and duration of exercise
Physical condition
Carbohydrate intake during exercise
Carbohydrate intake at rest
Practical measures for glycogen regulation
Chapter 3: Fats
Fat stores
Intramuscular fat
Fat as fuel for the muscle
Fatty acid uptake by muscles
Oxidation of fatty acids by muscles and potential limiting factors
Strategies for improving fat oxidation
Training
Medium-chain triglyceride (MCT) intake
Oral fat intake and fat injections
Caffeine
L-Carnitine
High-fat diet
Fat intake
Chapter 4: Protein
Protein stores
Plasma proteins/amino acids
The effect of exercise
Muscle protein
The effect of exercise
Visceral protein
The effect of exercise
Protein intake
Supplemental protein administration
Part II: Dehydration and rehydration in sports
Chapter 5: Fluids and Electrolytes
Fluid reserves
Intracellular fluids and electrolytes
The effect of exercise
Extracellular fluids and electrolytes
The effect of exercise
Fluid and electrolyte intake
Hydration solutions
Part III: The nutritional role of micronutrients in sports
Chapter 6: Minerals
Mineral reserves
Potassium
The effect of exercise
Potassium intake
Magnesium
The effect of exercise
Magnesium intake
Calcium
The effect of exercise
Calcium intake
Phosphorus
The effect of exercise
Phosphorus intake
Iron
The effect of exercise
Iron intake
Zinc
The effect of exercise
Zinc intake
Recovery and supplemental mineral administration
Chapter 7: Trace Elements
Trace element levels in the body
Copper
The effect of exercise
Copper intake
Chromium
The effect of exercise
Chromium intake
Selenium
The effect of exercise
Selenium intake
Substitution/supplemental administration of trace elements
Chapter 8: Vitamins
Vitamin levels in the body
Individual vitamins and the effect of exercise
Vitamin B (thiamine)
Vitamin B2 (riboflavin)
Vitamin B6 (pyridoxine)
Vitamin B12 (Cyanocobalamin)
Niacin
Pantothenic acid (PA)
Folic acid
Biotin
Vitamin C (ascorbic acid)
Vitamin E (alpha-tocopherol)
Vitamins A, D, and K
Vitamin intake
Recovery and supplemental vitamin administration
Use of vitamins and minerals by athletes
Chapter 9: Antioxidants and Free Radical Production During Exercise
What is a free radical?
Production of free radicals
Enzymatic systems
Antioxidant coenzymes
Non-enzymatic protein systems
Non-enzymatic microelements: antioxidants
Antioxidants
The role of free radicals in sports
Part IV: Nutritional Ergogenic and Metabolism
Chapter 10: Nutritional Ergogenics
Ribose
Creatine
Effects on performance
Side effects
Lecithin and choline
Individual amino acids
Arginine and ornithine
Tryptophan and branched-chain amino acids (BCAAs)
Glutamine
Aspartates
L-Carnitine
CoQ10 (ubiquinone)
Inosine
Royal jelly
Phosphates
Sodium bicarbonate
Caffeine
How does caffeine work?
Central Nervous System
Addictive Effect
Speed events
Strength events
Timing of consumption
Effects on water balance
Detection of caffeine levels
Caffeine side effects
Supplements for bodybuilders
Chapter 11: Nutritional Disorders in Athletes
Interest in achieving low body weight: dancers
Anxiety about weight gain: wrestlers
Chapter 12: From Theory to Practice
Nutrition before exercise
Glycogen loading
How many carbohydrates are needed?
Pre-competition meals
Pre-competition nutritional guidelines
Nutrition during exercise
Sports drinks
Tips for banana consumption
Nutrition after exercise
The amount of carbohydrates consumed
The type of carbohydrates
Timing of carbohydrate consumption
Practical issues
New data in “nutritional education”
Basic principles of fluid intake during exercise
Timing of fluid intake
What is correct?
What is the ideal composition of sports drinks?
What does osmolarity mean?
What is the composition of drinks that favors immediate fluid availability?
What can we consume when immediate fluid supply is not required?
What is the ideal temperature for fluid intake?
Do women have greater fluid needs than men?
What is the proper way to consume fluids during a football match?
Chapter 13: Brief Description of Metabolism
Glycogen
Glycogen and glucose metabolism
Adipose tissue/triglycerides
Metabolism of triglycerides
Metabolism of fatty acids
Protein
Metabolism of proteins
Oxidation of amino acids
Energy metabolism
References
Index
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