Table des matières
Jean-Pierre de Vincenzi
PrefaceChristophe Hausswirth
ForewordPart 1. The scientific contributions in the nutrition of the sportsman
Chapter 1. Nutrition: from training to competition
Asker Jeukendrup et Lindsay Baker
Topic 1. Carbohydrate, sports drinks and performance: strategies for Olympic sportsJohn A Hawley
Topic 2. Training adaptations by timed nutrition: recent knowledge and practical applications for Rio 2016 perspectives- 1. Historical background
- 2. Training adaptation
- 3. Effects of altering endogenous carbohydrate availability on cell metabolism, training adaptation and physical performance
- 4. Effects of altering exogenous carbohydrate availability on cell metabolism, training adaptation and physical performance
- 5. A novel training strategy: “train high, sleep low”
- 6. Practical adaptations
- 7. Unanswered questions and directions for future research
Romain Meeusen et Bart Roelands
Topic 3. Nutrition and the brainCharles-Yannick Guezennec et Fabienne Durand
Topic 4. Nutritional needs for training at mid-range altitude- 1. Training at altitude
- 2. Advantages of training at altitude
- 3. Blood adaptations
- 4. Metabolic and muscle tissue adaptations
- 4.1 Adaptations to energy metabolism and effects on body composition
- 4.2 Muscle adaptations
- 4.3 Exposure to altitude and production of free radicals
- 5. Effects of altitude on hydration
- 6. What practical advice can be given for nutrition while training at mid-range altitude?
- 6.1 Increase food intake
- 6.2 Increase carbohydrate intake
- 6.3 Favour nitrogen intake
- 6.4 Increase water intake
- 6.5 Combat the production of oxygen free radical species
- 6.6 Haemorheology and polyunsaturated fatty acid supplementation
- 7. Conclusion
Christophe Hausswirth et Xavier Bigard
Topic 5. Fuelling strategies to enhance recovery- 1. Introduction
- 2. Proteins and recovery
- 2.1 Protein metabolism and recovery
- 2.2 Proteins, contractile activity and muscle development during recovery
- 2.3 Chrono-recovery and proteins
- 2.4 Combining proteins, carbohydrates and leucine for muscle recovery
- 2.5 Amino acid ingestion and post-exercise mental performance
- 3. Sugars and recovery
- 3.1 Role of sugars
- 3.2 Glycogen resynthesis during recovery
- 3.2.1 Influence of the sugar type
- 3.2.2 Importance of the timing of post-exercise food intake
- 3.2.3 Influence of the quantity of carbohydrates consumed
- 3.2.4 Co-ingestion of carbohydrates and proteins
Chapter 2. Nutrition, sport and health
Louise M Burke
Topic 2. Delivery of nutrition-education systems to elite athletes – The AIS Sports Supplement Programme- 1. Introduction
- 2. Background on sports foods and supplements
- 3. Key parts of this programme are described below
- 3.1 AIS hierarchy of supplements and sports foods
- 4. Education resources underpinning the AIS Sports Supplement Programme
- 5. Protocols for providing supplements and sports foods to the AIS athletes
- 5.1 Proactive research programme
- 5.2 2014 update: from programme to framework
- 6. Conclusion
David C Nieman
Topic 3. Immunonutrition support for athletes: does it work?Julien Louis et Christophe Hausswirth
Topic 4. Nutrition and oral hygiene- 1. Introduction
- 2. Specificities of an elite athlete’s diet and its consequences for oral hygiene
- 3. The main dental problems encountered in athletes
- 3.1 Dental cavities
- 3.2 Dental erosion
- 4. Food and oral hygiene
- 4.1 Sodas and other sweet drinks
- 4.2 Sports drinks
- 5. Recommendations to preserve oral hygiene in athletes
Chapter 3. Nutrition and lifestyle
Susan M Shirreffs
Topic 1. The development of individual hydration strategies for athletesJulien Louis, Yann Le Meur et Christophe Hausswirth
Topic 3. The importance of dairy products in the athlete’s daily nutritionChapter 4. Nutrition and specific sport populations
Iñigo Mujika, Louise M Burke et Gregory R Cox
Topic 1. Nutrition for team sports- 1. Introduction
- 2. Physiological characteristics of match play in team sports
- 3. Achieving ideal physique for team sports
- 4. Fuel for training adaptation, recovery and match preparation
- 5. Fuel and fluid for match play
- 6. Dietary supplements and sports foods for team sport athletes
- 7. Practical nutrition considerations for the team athlete
Christophe Hausswirth et Yann Le Meur
Topic 3. Nutritional aspects of post-exercise recovery: a gender difference- 1. Introduction
- 2. Recovery and maintenance of energy stores: a gender difference?
- 3. Metabolic responses after prolonged exercise
- 4. Strategies for nutritional recovery and repletion of energy substrates after prolonged exercise
- 5. Metabolic responses during and following brief intense exercise
- 6. Chronic fatigue and management of daily energy balance
- 7. Recovery from exercise-induced bone damage
- 8. Evaporation and hydration strategies for recovery
Chapter 5. Nutrition and physical composition
Nathalie Boisseau
Topic 1. Reducing fat mass and weight: strategies and potential risks for high-level athletesXavier Bigard et Alexandra Malgoyre
Topic 2. Nutrition and control of muscle mass under situation of metabolic challengeLindsay S Macnaughton et Kevin D Tipton
Topic 3. Protein requirements and recommendations for athletes: arguments for practical recommendationsPart 2. The scientific contributions in the nutrition of the sportsman
Chapter 1. Nutrition: from training to competition
Christophe Hausswirth, Amélie Fosse, Véronique Rousseau et al.
Topic 1. Energy recovery- Questions and answers
- Why is energy replenishment so important for high-level athletes?
- Does the timing of carbohydrate ingestion influence the efficiency of energy storage after training?
- Does sugar type influence recovery?
- How does the amount of carbohydrates consumed during the recovery phase affect glycogen resynthesis?
- Is co-ingestion of carbohydrates and proteins advantageous for recovery?
- Practical applications
- 1. Composition of post-exercise snack
- A snack should be eaten immediately after exercise – if no meal is scheduled within 30 minutes
- 2. Composition of post-exercise meal
- When the meal is eaten immediately after a long, intense training session
- 3. Selecting the snack to be eaten during training
- Choose at least
- 4. Selecting the post-competition snack
- Choose at least
- Recipe
- Chicken curry ciabatta sandwich, vegetable chop suey
- Banana and raspberry smoothie, Sponge cake
Yann Le Meur, Eve Tiollier, Amélie Fosse et al.
Topic 2. Altitude- Questions and answers
- Does training at altitude modify athletes’ eating habits?
- Why is it essential to maintain a high carbohydrate intake when training at altitude?
- Why is it so important to have a hydration plan when training at altitude?
- How can nutritional intake promote better sleep despite perturbations due to adapting to altitude?
- Should athletes take vitamin or mineral supplements before and during training at altitude?
- Practical applications
- 1. Before the training course
- Three months before
- Three days before
- 2. During the course: general recommendations
- 3. During the course: training
- Before
- During
- After
- 4. Improve how you sleep during the course
- Dinner
- Breakfast
- Recipe
- Golden mash and black pudding
Yann Le Meur, Eve Tiollier, Amélie Fosse et al.
Topic 3. Competition- Questions and answers
- How can you prepare for a competition through diet?
- What dietary strategies can be adopted to increase the body’s carbohydrate reserves before a competition?
- Does adopting a low-sugar diet before the high-carbohydrate period promote increased glycogen storage?
- What mistakes should be avoided when applying a high-carbohydrate pre-competition diet?
- When and how to eat before a competition
- Should food with a low glycaemic index be favoured?
- What strategies should be adopted if you are too nervous to eat before the competition?
- Before the competition, is it useful to have a drink while waiting?
- Does training at altitude modify athletes’ eating habits?
- Why is it essential to maintain a high carbohydrate intake when training at altitude?
- Practical applications
- 1. The days before a competition
- Basic recommendations
- For some sports
- 2. On the day of the competition (if only one event during the day)
- A The last meal before the event (ideally 3 to 4 hours before)
- B A snack (1.5 hours to 2 hours before the event)
- In practice
- 3. On the day of the competition (if there are several events during the day)
- In practice
- Recipe
- Gingerbread
Yann Le Meur, Amélie Fosse, Christophe Hausswirth et al.
Topic 4. Travel abroad- Questions and answers
- Why is it important that athletes pay attention to their diet while travelling abroad?
- How can food influence resynchronization of the biological clock during a trip abroad?
- Practical applications
- 1. Before the trip
- Inform yourself about the destination
- Make a list of food to take with you based on your usual eating habits
- Get ready for jet lag in August
- 2. During the flight
- Change your watch to coincide with the time at your destination
- Monitor your hydration
- 3. When you arrive
- Get used to jet lag
- Stick to your usual eating habits as far as possible
- Adapt your hydration to the local climatic conditions
- Comply with sanitary hygiene recommendations
- Recipe
- Beef stir-fry with spicy lemongrass vegetables
Chapter 2. Nutrition, sport and health
Amélie Fosse, Christophe Hausswirth, Axel Heulin et al.
Topic 5. Muscle and tendon pains- Questions and answers
- Can musculoskeletal pain be increased by an inappropriate diet?
- Can an acidic diet injure tendons and muscles?
- How can trace elements contribute to the prevention of injuries and/or pain?
- Can targeted nutrition help some tissues to heal faster?
- Should energy intake be significantly reduced during sick leave?
- What nutrients are recommended during recovery from injury?
- How important are antioxidant foods in preserving muscle cells?
- Practical applications
- 1. On a daily basis
- Make sure you are well hydrated at all times during the day
- Maintain an appropriate protein intake
- Eat some fruit and vegetables at every meal to:
- 2. Injury requiring sick leave
- Stick to a generally balanced diet
- Recipe
- Gourmet platter
Christophe Hausswirth, Amélie Fosse, Axel Heulin et al.
Topic 6. Bone health- Questions and answers
- What is “bone health”?
- How do bones adapt to physical activity?
- Is there a difference between men and women in terms of bone growth?
- Is there any correlation between the sport practised and bone health or calcium intake?
- Do calcium and vitamin D contribute to better bone health?
- What foods are good sources of calcium?
- What factors influence endogenous vitamin D synthesis?
- How can vitamin D nutritional status be improved?
- Is vitamin K important for bone health?
- Do proteins have an effect on bones?
- Can food acidity have an impact on bone health?
- Practical applications
- 1. Maintain your calcium intake
- Sources of calcium
- Main and secondary sources
- To reduce loss of calcium
- 2. Maintain your vitamin D intake
- 3. Eat plenty of vegetables
- 4. Maintain an adequate protein intake
- 5. The female athlete triad
- Recipe
- Halibut "en papillote", fennel compote
- Rice pudding with pear and caramel
Christophe Hausswirth, Amélie Fosse, Eve Tiollier et al.
Topic 7. Eating disorders- Questions and answers
- What are eating disorders?
- What are the vulnerability factors for female athletes?
- Do sport and context combine to make anorexic athletes?
- Is there any difference between men and women when it comes to eating disorders?
- Do eating disorders lead to menstrual problems?
- What are the risks associated with eating disorders?
- How can eating disorders be prevented in athletes?
- Practical applications
- 1. Definition of eating disorders
- Main eating disorders
- Other eating disorders
- 2. Preventing eating disorders
- Risk factors
- Some prevention measures
- 3. Detecting eating disorders
- 4. Treating eating disorders
- 5. The female athlete triad: a dangerous combination
- Definition
- Detection
- Treatment
- Recipe
- Fresh fruit salad with lemongrass and cardamom
Eve Tiollier, Amélie Fosse, Christophe Hausswirth et al.
Topic 8. Immunity- Questions and answers
- Does sport make you more resistant to or, on the contrary, more sensitive to infections?
- Is the risk of falling ill seasonal?
- Can diet weaken the immune system?
- What minerals and vitamins are necessary for the immune system to function properly?
- Can vitamin/mineral supplementation reduce the risks of infections?
- What exactly are probiotics and how are they useful?
- Can consuming energy drinks during exercise prevent infections?
- What other nutritional factors can help prevent infections?
- Practical applications
- 1. A solid base
- Foods which are important for the immune system
- 2. Avoid weakening your immune system
- 3. Take care of your gut flora
- 4. Stock up on polyphenols
- The advantages of polyphenols
- Sources of polyphenols
- Recipe
- Guinea-fowl supreme with mixed nuts and seasonal vegetables
Yann Le Meur, Amélie Fosse, Christophe Hausswirth et al.
Topic 9. Overload- Questions and answers
- How can an adapted diet help the athlete to better tolerate the amount of training and the stress endured daily?
- What food should the athlete favour daily when the training load is high, inducing a sensation of loss of energy?
- Why is post-training food essential to accelerating carbohydrate replenishment and limiting the onset of chronic fatigue?
- What food should the athlete favour to promote muscle recovery despite a high training load?
- What foods should be favoured or avoided when the training load affects sleep quality?
- How can food limit the risks of infection linked to intense training periods?
- Practical applications
- 1. In everyday life
- Maintain a positive energy balance...
- Adjust your energy balance
- 2. During intense training periods
- Before the training session
- During the training session
- After the training session
- Make sure you get enough antioxidants
- 3. Warning signs
- Recipe
- Linguine with clams and squid
- Pomegranate and berry cocktail
Chapter 3. Nutrition and lifestyle
Christophe Hausswirth, Amélie Fosse, Axel Heulin et al.
Topic 10. Hydration- Questions and answers
- How is water distributed throughout the body?
- What role does water play in the body?
- How can you tell if you are well hydrated?
- Can the hydration state affect physical performance?
- Can dehydration affect cognitive performance?
- Is it good to drink sparkling water or water enriched in bicarbonates?
- Is it necessary to ingest a carbohydrate drink during exercise?
- What type of energy drinks should be favoured?
- Remember:
- What role does caffeine play in the athlete’s activity?
- Practical applications
- 1. Drink a lot during the day
- 2. Drink before exercise
- 3. Drink during exercise
- 4. Post-exercise hydration
- 5. Prepare your sports drink
- The composition of the energy drink depends on the duration of the activity and on the climate in which it is performed
- Recipe
- Thai Broth
- Minty cucumber and apple smoothie
Eve Tiollier, Christophe Hausswirth, Véronique Rousseau et al.
Topic 11. A Balanced Diet- Questions and answers
- What is a balanced diet?
- Do athletes have specific nutritional requirements?
- Is a balanced diet for an athlete different from that for a non-athlete?
- Should diet be adapted before a competition?
- Are proteins particularly important for athletes?
- What are the best sources of protein?
- To what extent are the athlete’s carbohydrate requirement increased?
- Because of their high carbohydrate requirements, can athletes eat a lot of sweets?
- What role do lipids play in the athlete’s diet?
- What are sources of good fats?
- How important are vitamins and minerals in the athlete’s diet?
- Is it possible to cover micronutrient requirements with food?
- What is the role of “dietetically incorrect” food in a balanced diet?
- How should energy intake be divided throughout the day?
- Is hydration part of a balanced diet?
- Practical applications
- 1. Drinking well
- 2. Reference daily intakes
- 3. Fatty, salty and sweet foods, alcoholic drinks
- 4. Examples of snacks and meals
- Before exercise
- After exercise
- 5. Health-food advice
- 6. Types of cooking to favour
- 7. Seasonal fruit and vegetables
- Recipe
- Mediterranean penne and vegetable salad
- Cherry delight
Eve Tiollier, Amélie Fosse, Christophe Hausswirth et al.
Topic 12. Sleep and alertness- Questions and answers
- Can a lack of sleep affect physical performance?
- Which foods can help you to fall asleep?
- What foods should be avoided?
- Can a weight-loss diet affect sleep?
- Does the composition of a meal (carbohydrate-to-protein ratio) affect alertness?
- Does this mean that consuming a sports drink during exercise can hamper alertness?
- Does hydration status affect mental performance?
- Do foods containing caffeine have advantages for athletes?
- Practical applications
- 1. To promote sleep
- Composition of dinner (preferably to be eaten 3 to 4 hours before going to bed)
- Mistakes to avoid
- Follow the basic rules for a good night’s sleep
- 2. To promote alertness
- Meals
- 3. Caffeine
- What you need to know
- Recipe
- Gambas and saffron rice with vegetables
- Poached peaches with lemon verbena
Yann Le Meur, Amélie Fosse, Christophe Hausswirth et al.
Topic 13. The effects of alcohol- Questions and answers
- Why is regular consumption of alcohol more problematic for athletes than for non-athletes?
- Does drinking beer after physical exercise favour recovery?
- Does drinking alcohol promote better sleep?
- Why does consuming alcohol favour weight gain?
- In the long term, what are the risks of excessive alcohol consumption?
- Why is it especially important to supervise how young people consume alcohol?
- Practical applications
- 1. General notions
- Equivalents to a standard alcoholic drink
- Learn how to estimate your alcohol consumption
- Daily consumption limits
- 2. Excessive alcohol consumption promotes weight gain
- 3. Beware of clichés!
- 4. Specific recommendations for athletes
- 5. Recommendations for "high-risk" nights
- What should you drink?
- How should you drink?
- Recipe
- Saudi champagne
Christophe Hausswirth, Eve Tiollier, Amélie Fosse et al.
Topic 14. Dietary supplements- Questions and answers
- What distinguishes supplements from ergogenic products?
- What vitamins and minerals are necessary when training and to maintain health?
- How should a deficiency be corrected?
- Are the various supplements and sports foods classified (by group) based on the scientific evidence of their effect on athletes’ health and performance, and to identify banned substances?
- ■ Bicarbonate and citrate
- ■ Whey proteins
- ■ Caffeine
- ■ Antioxidants (for example vitamins C and E)
- ■ Calcium
- ■ Creatine
- ■ Iron
- ■ Multivitamins and minerals
- ■ Magnesium:
- Practical applications
- 1. Dietary supplements or sports products?
- 2. It should be remembered that performance depends, above all, on various factors
- 3. Become an informed consumer
- Before taking any supplement, there are a few questions you should ask yourself
- Be aware of the risks
- 4. Classification of the different supplements
- 5. Class A in detail
- 6. Vitamins, minerals and trace elements
- What you need to know
- Food sources
- 7 If you do decide to take supplements...
- Recipe
- Beetroot and hibiscus flower cocktail
Chapter 4. Nutrition and specific sport populations
Christophe Hausswirth, Amélie Fosse, Axel Heulin et al.
Topic 15. Specificity of the woman- Questions and answers
- For female athletes wishing to maintain a thin shape, what dietary strategy should be proposed?
- Do female athletes have any specific nutritional requirements during post-exercise recovery?
- How can the iron losses linked to menstruation be compensated through diet?
- Why should particular attention be paid to calcium intake in female athletes?
- Why should particular attention be focused on vitamin B intake in female athletes?
- ■ Practical recommendations
- 1. How to deal with weight
- 2. How to eat
- Practical applications
- 1. Minimizing the risk of iron deficiency
- Iron
- Calcium
- Vitamin D
- Magnesium
- 2. General recommendations
- Maintain a good energy balance...
- 3. If you need to lose weight
- Recipe
- Chicken liver salad, baba ghanoush
Christophe Hausswirth, Véronique Rousseau, Amélie Fosse et al.
Topic 16. The young athlete- Questions and answers
- Is there any difference between young and adult athletes in terms of nutritional approach?
- What strategies can be used to educate young athletes on nutrition?
- How important is nutrition for growth?
- Are iron and calcium important for growth in young athletes?
- With regard to hydration, is there any difference between young and adult athletes?
- Practical applications
- 1. Hydration advice
- 2. Reference daily intake
- 3. Dealing with fatty, salty, sweet foods and alcoholic drinks
- 4. Meal composition
- 5. Calcium and vitamin D
- Meeting your calcium needs
- Vitamin D: a few markers to cover your requirements
- 6. Iron
- Meeting your needs
- 7. Further advice
- Recipe
- Free-range chicken burger with Mediterranean vegetables
- Iced berry soufflé, raspberry coulis
Christophe Hausswirth, Amélie Fosse, Axel Heulin et al.
Topic 17. Ramadan- Questions and answers
- Is sporting performance significantly modified during Ramadan?
- What is the most efficient way to train during Ramadan?
- How should hydration be dealt with?
- What is the best way to eat when breaking the fast?
- Practical applications
- 1. During the fast
- Reduce your energy expenditure
- Monitor your hydration and wear appropriate clothes
- Monitor your weight regularly (and your fat mass percentage)
- 2. At the breaking of the fast
- Compensate for water losses
- Ensure you are recovering your energy
- Optimize your sleep
- 3. Meals
- Fast breaking (Iftar)
- Main meal (Isha)
- Last meal before the start of the fast (Shour)
- Recipe
- Fish casserole with mild spices
- Pinapple, lemongrass, and cardamom juice
Chapter 5. Nutrition and physical composition
Yann Le Meur, Eve Tiollier, Amélie Fosse et al.
Topic 18. Gain in muscle mass- Questions and answers
- How does nutrition play an essential role during a programme to increase muscle mass?
- How much should protein intake be increased during a programme to increase muscle mass?
- Why are timing and quantitative distribution of protein intake during the day so important?
- After a bodybuilding session what snack should be eaten to stimulate protein synthesis?
- Practical applications
- 1. The bodybuilding session: an essential step
- 2. Protein requirements
- 3. Protein sources
- Proteins with high biological value: animal proteins
- Secondary sources: vegetable proteins
- 4. Protein supplements
- 5. Dividing up your intake over the day
- 4 to 6 times during the day
- Recipe
- Pork tenderloin medallion, green lentil and sage cream
Yann Le Meur, Véronique Rousseau, Amélie Fosse et al.
Topic 19. Rapid variations in body weight- Questions and answers
- How can athletes cope with alternating progressive slimming diets and rapid weight-loss strategies during the season?
- How can loss of muscle mass be limited during a rapid slimming diet?
- How can hunger pangs be limited during a restrictive weight-loss diet?
- How should post-weigh-in fluid intake be managed?
- When and how should I eat when the weigh-in takes place the day before a competition?
- When and how should I eat when the weigh-in takes place on the morning of the competition?
- How should water and food intake be managed during the day of a competition?
- Practical applications
- 1. Determine your profile
- 2. Conditions for rapid weight loss (= water loss)
- 3. Learn how to regulate eating and drinking
- Weigh-in the day before a competition (19 hours)
- Weigh-in 2 hours before the competition
- Recipe
- Onion squash velouté with riso pasta
Yann Le Meur, Véronique Rousseau, Amélie Fosse et al.
Topic 20. Fat mass reduction- Questions and answers
- How should you adapt your diet to lose fat mass?
- How do the speed at which we eat and meal frequency influence weight loss?
- How fast is it recommended that we lose weight using a controlled diet?
- What are the risks, for the athlete, of constantly restricting calorie intake?
- Practical applications
- 1. Increase the quality of food intake
- 2. Modify the amount of food you eat
- 3. Losing weight: first strategy
- Composition of breakfast
- Composition of lunch and dinner
- Food choices
- 4. If not enough weight is lost: second strategy
- Distribution of meals during the day
- Recipe
- Poached cod fillet with herbs, Mediterranean vegetable gratin