$ 19.95 US/£ 14.95/A 19.95

This book is unique in that it is a book written by world experts in a way that caneasily be understood by athletes and which can immediately result in changes

that can help performance or recovery. The various chaptersare written by leaders in the field who discuss the latestscience and translate the scientific findings into a practical

message. So it is not just theory, every chaptercontains clear advice and by doing so this book

bridges the gap between science andpractice. After reading this book, athletesand coaches will be up to date with thelatest developments, will be able todistinguish fact from fiction and will beable to make changes to their nutritionalpreparation that will have an impact.

Sports Nutrition – from Lab to Kitchen is written by leadersin the field who discuss the latest science and translate the

scientific findings into a practical message. This bookbridges the gap between science and practice.

ISBN 978-1-84126-296-3

www.m-m-sports.com

Some of the world`s leading experts in Sport Nutrition have contributed to this book.

Keith BaarDepartment of Neurobiology,Physiology and Behavior,University of California, Davis,USA

Hans Braun Sport Nutrition Department,Institute of Biochemistry, GermanSport University Cologne,Germany

Elizabeth BroadSports Nutrition, AustralianInstitute of Sport, Belconnen,Australia

Louise BurkeSports Nutrition, AustralianInstitute of Sport, Belconnen,Australia

Greg CoxSports Nutrition, AustralianInstitute of Sport, Belconnen,Australia

Michael GleesonSchool of Sport, Exercise andHealth Sciences, LoughboroughUniversity, United Kingdom

Shona L HalsonDepartment of Physiology,Australian Institute of Sport,Belconnen, Australia

John HawleySchool of Medical Sciences, RMITUniversity, Bundoora, Australia

Asker JeukendrupSchool of Sport and ExerciseSciences, University ofBirmingham, United Kingdom

Ronald MaughanSchool of Sport, Exercise andHealth Sciences, LoughboroughUniversity, United Kingdom

Romain MeeusenHuman Physiology & SportsMedicine, Free University Brussels,Belgium

Samuel MettlerETH Zurich and Swiss FederalInstitute of Sport Magglingen,Switzerland

David C. NiemanDirector, Human PerformanceLabs, North Carolina ResearchCampus and Appalachian StateUniversity, Boone, NC, USA

Beate PfeifferSchool of Sport and ExerciseSciences, University ofBirmingham, United Kingdom

Stuart PhillipsDepartment of Kinesiology,Exercise Metabolism ResearchGroup, McMaster University,Hamilton, Canada

Brent C. RubyUniversity of Montana, MontanaCenter for Work Physiology andExercise Metabolism, Missoula MT,USA

Bengt SaltinCMRC, University of Copenhagen,Denmark

Trent StellingwerffNestlé Research Center, Lausanne,Switzerland

Mark TarnopolskyDepartments of Pediatrics &Medicine, Neurometabolic &Neuromuscular Diseases,McMaster University MedicalCentre, Hamilton Canada

Kevin TiptonSchool of Sport and ExerciseSciences, University ofBirmingham, United Kingdom

Phillip Watson School of Sport, Exercise andHealth Sciences, LoughboroughUniversity, United Kingdom

Asker Jeukendrup is a Professor ofExercise Metabolism at the Universityof Birmingham. Asker has publishedover 150 papers and book chaptersin his career and has published 4 books, including a textbook onSports Nutrition. His research hascontributed enormously to the currentunderstanding of good nutritional practice for athletes and the advicethat is generally given to athletes. He received the Otto Wolff vonAmerongen prize for his achievements in 2003 and was awarded theDanone Chair at the University of Brussels in 2005. He is also theeditor-in-chief of the European Journal of Sport Science. In additionto this Asker has been a training and nutrition consultant to severalelite athletes worldwide, including the Rabobank professional cyclingteam, UK Athletics and some of the world’s best marathon runners,swimmers and triathletes. In his spare time Asker competes inIronman triathlon races. Asker has completed 17 Ironman races,4 of them at the Ironman World championship in Hawaii.

Sports Nutrition – From Lab to Kitchen

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Supported by:

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Asker Jeukendrup (Ed.)

Sports NutritionFrom Lab to Kitchen

Meyer & Meyer Sport

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British Library Cataloguing in Publication Data

A catalogue record for this book is available from the British Library

Asker Jeukendrup (Ed.)

Sports Nutrition – From Lab to KitchenMaidenhead: Meyer & Meyer Sport (UK) Ltd., 2010

ISBN 978-1-84126-296-3

All rights reserved, especially the right to copy and distribute, including the translation rights.

No part of this work may be reproduced – including by photocopy, microfilm or any other means – processed, stored

electronically, copied or distributed in any form whatsoever without the written permission of the publisher.

© 2010 Meyer & Meyer Sport (UK) Ltd.

Aachen, Adelaide, Auckland, Budapest, Cape Town, Graz, Indianapolis,

Maidenhead, Olten (CH), Singapore, Toronto

Member of the World

Sport Publishers' Association (WSPA)

www.w-s-p-a.org

Editing: Martha Tuninga

Printed and bound by: B.O.S.S Druck und Medien GmbH, Germany

ISBN 978-1-84126-296-3

E-Mail: info@m-m-sports.com

www.m-m-sports.com

lab->kitchen 07.01.2010 14:22 Uhr Seite 4

ContentsAuthors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7

Chapter 01 The history of sports nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9Bengt Saltin and Asker Jeukendrup

Chapter 02 What is the optimal composition of an athlete’s diet? . . . . . . . . . .14Liz Broad and Greg Cox

Chapter 03 The optimal pre-competition meal . . . . . . . . . . . . . . . . . . . . . . . . . . .19Asker Jeukendrup

Chapter 04 Carbohydrate intake during exercise . . . . . . . . . . . . . . . . . . . . . . . .25Asker Jeukendrup

Chapter 05 Hydration: what is new? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .31Asker Jeukendrup

Chapter 06 Fat burning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .38Asker Jeukendrup

Chapter 07 Nutrition for recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .48Louise Burke

Chapter 08 Nutrition, Sleep and recovery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .54Shona Halson

Chapter 09 Building muscle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .62Stuart Phillips and Mark Tarnopolsky

Chapter 10 Train low – compete high . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .66Keith Baar

Chapter 11 Optimizing training adaptations by manipulating protein . . . . . .71Kevin Tipton

Chapter 12 Alternative fuels . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .80Asker Jeukendrup

Chapter 13 Dietary supplements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .86Hans Braun

Chapter 14 Risks associated with dietry supplement use . . . . . . . . . . . . . . . . . .92Ronhald Maughan

Chapter 15 Nutrition and immune function . . . . . . . . . . . . . . . . . . . . . . . . . . . . .98Michael Gleeson

Chapter 16 Supplements to boost immune function . . . . . . . . . . . . . . . . . . . . .105David Nieman

Chapter 17 Sports nutrition for women . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .111Brent Ruby

Chapter 18 Nutrition, the brain and prolonged exercise . . . . . . . . . . . . . . . . .117Romain Meeusen and Phil Watson

Chapter 19 Weight management . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .123Asker Jeukendrup

Chapter 20 Protein and weight loss . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .129Samuel Mettler and Kevin Tipton

CONTENTS

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Chapter 21 Nutrition- and exercise-associated gastrointestinal problems . .135Beate Pfeiffer

Chapter 22 Marathon running . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .140John Hawley

Chapter 23 Nutrition for middle distance running . . . . . . . . . . . . . . . . . . . . . .145Trent Stellingwerff

Chapter 24 Swimming . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .152Louise Burke

Chapter 25 Triathlon . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .160Asker Jeukendrup

Chapter 26 Adventure racing and ultra marathons . . . . . . . . . . . . . . . . . . . . . .166Mark Tarnopolsky

Chapter 27 Team sports . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .173Stuart Phillips

Chapter 28 The Future: Individualizing nutrition & hydration . . . . . . . . . . . . .178Trent Stellingwerff

References . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .185Photo & Illustration Credits . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .195

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