[...]... Page 2 100 QUESTIONS & ANSWERS ABOUT SPORTS NUTRITION AND EXERCISE Athletes must have a basic foundation in both general and sports nutrition to benefit fully from its implementation Athletes who fail to learn and implement the basics of nutrition will be at a distinct disadvantage when it comes to training, competing, and recovering Part One familiarizes the athlete with common questions and answers. .. respective sports In addition, this book is designed to debunk the many myths, superstitions, and misinformation that saturate the fields of sports nutrition and exercise The information in this book is a supplement and is not a replacement for an individual nutrition and exercise program that is designed by a sports dietitian and an exercise physiologist, respectively The questions and answers in... continually in order to perform at their peak Practice, game, and tournament play place specific nutritional and physical demands on the athlete These demands can be met with a welldesigned nutrition and exercise program Achieving peak performance requires that athletes understand and implement the fundamental principles of sports nutrition and exercise science for their sport Key strategies for a successful... extremities (hamstrings, calves, and quadriceps), whereas 6 78866_PT01_FINAL.QXP 2/2/10 11:03 AM Page 7 100 QUESTIONS & ANSWERS ABOUT SPORTS NUTRITION AND EXERCISE General Sports Nutrition Figure 2 Glycogen Storage Sites in the Body the glycogen in the upper extremity muscles (biceps, triceps, shoulders, and back) will be used only marginally 5 What are the differences between simple and complex carbohydrates?... 2/1/10 6:36 PM Page 9 100 QUESTIONS & ANSWERS ABOUT SPORTS NUTRITION AND EXERCISE reach an intensity of 90% to 100% of maximal effort and can drain glycogen stores in less than 45 minutes Protein is a crucial nutrient that is required for growth and repair of muscle and other body tissues Additionally, protein plays a large role in the formation of hormones, hemoglobin (blood), enzymes, and antibodies Proteins... Page 18 100 QUESTIONS & ANSWERS ABOUT SPORTS NUTRITION AND EXERCISE gastrointestinal issues are preventable, but with the help of a sports dietitian, the instances can be substantially reduced 15 Why is sleep important, and how much do I need? Sleep is essential to life and is as vital to the body as food and oxygen One of the most common concerns of athletes is sleep How much should athletes get, and. .. irritability, shakiness, and sleep disturbances—not just stomach pangs Nadia recognized that she often experiences one or more of these symptoms throughout the day Nadia, together with the sports s 3 78866_PT01_FINAL.QXP 2/1/10 6:36 PM Page 4 100 QUESTIONS & ANSWERS ABOUT SPORTS NUTRITION AND EXERCISE dietitian, developed a consistent meal and snack plan that would fit around her busy academic and athletic schedule... develop this book and fill a niche that was missing As nutrition and exercise researchers and consultants, Al-Masri and Bartlett have coached clients to achieve successful outcomes in a variety of athletic endeavors This book completes your understanding of nutrition and exercise interactions by concisely answering your questions while providing individualized help with understandable examples and illustrations... Lilah Al-Masri and Simon Bartlett have teamed up to combine their expertise in sports nutrition and exercise physiology with Olympic, collegiate, and professional athletes to create this book Both have considerable experience with developing nutrition and exercise programs for athletes in a variety of sports Working with trainers, coaches, dietitians, physicians, and parents has helped to expand their expertise... Page 11 100 QUESTIONS & ANSWERS ABOUT SPORTS NUTRITION AND EXERCISE 10 Why is fat an essential part of an athlete’s diet? 11 What are the two principle types of fat? The two principle types of fat in the diet are saturated and unsaturated Saturated fat and trans fat are often referred to as the “bad” fat and can lead to high cholesterol, heart disease, weight gain, and poor mental and physical performance . class="bi x0 y0 w0 h0" alt="" Praise for 100 Questions & Answers About Sports Nutrition and Exercise 100 Questions & Answers About Sports Nutrition and Exercise is a great addition to any. fitness—Nutritional aspects—Miscellanea. 3. Sports. I. Bartlett, Simon. II. Title. III. Title: 100 questions and answers about sports nutrition and exercise. IV. Title: One hundred question & answers. ‘truth’ about nutrition and exercise planning.” Al Bransdorfer, PhD U.S. Navy Aerospace Physiologist 78866_FMxx_FINAL.QXP 2/1/10 2:13 PM Page ii 100 Questions & Answers About Sports Nutrition and