LIST OF FIGURES, TABLES AND BOXES

TABLES

Table 1.1. Categories of sport

Table 1.2. Advantages and disadvantages of measuring exercise intensity using heart rate monitoring

Table 1.3. The Borg 6–20 scale of perceived exertion

Table 1.4. The Foster Category Ratio scale

Table 1.5. Stratification of exercise intensity using various physiological and perceptual methods according to the American College of Sports Medicine (ACSM)

Table 1.6. Typical values for selected cardiorespiratory parameters during rest, submaximal and maximal exercise for a healthy adult male

Table 1.7. A comparison of the physiological, neurological and biomechanical properties of different skeletal muscle fibre types

Table 1.8. Australia’s Physical Activity Guidelines

Table 1.9. Example application of the FITT principle for targeted physiological adaptation

Table 2.1. Adaptations from aerobic and anaerobic resistance training

Table 2.2. Three reactions of the phosphagen system

Table 2.3. Energy systems used to support select sporting activities

Table 2.4. Energy produced per litre of O2 when metabolising different macronutrients

Table 2.5. Maximal tests of aerobic capacity and energy expenditure

Table 3.1. Action of digestive enzymes and their target nutrients

Table 3.2. Hormonal control of digestion—selected hormones

Table 4.1. Recommendations for the intake of the essential fatty acids

Table 5.1. Vitamin D status based on serum 25(OH)D (nmol/L) levels

Table 5.2. Summary of functional roles of micronutrients related to athletic performance

Table 6.1. Food sources of complementary proteins

Table 6.2. Good food sources of macronutrients for athletes

Table 6.3. Good food sources of select micronutrients for athletes

Table 6.4. Nutrient composition of foods commonly consumed by athletes

Table 7.1. Summary of common dietary assessment methods

Table 9.1. Examples of themes in which nutrients are periodised to enhance performance

Table 9.2. Dietary strategies that achieve specific goals with carbohydrate availability

Table 11.1. Summary of commonly used hydration assessment techniques

Table 11.2. Summary of fluid recommendations prior to, during and following exercise to optimise performance

Table 11.3. Summary of fluid retention from commonly consumed beverages when consumed without food

Table 11.4. Studies investigating the interaction of food on rehydration

Table 14.1. Daily carbohydrate intake recommendations for endurance athletes

Table 14.2. Components in food that affect bioavailability of iron

Table 14.3. Carbohydrate intake recommendations for endurance athletes during exercise

Table 17.1. Weight categories for selected sports (Australia and New Zealand)

Table 20.1. Impairments in Paralympic sports

Table 20.2. Sports contested at Paralympic Games

Table 21.1. An example of a travel nutrition risk management audit

Table 23.1. Dietary management tools to prevent gastrointestinal symptoms

Table 24.1. Overview of rehabilitation and nutrition planning for the injured athlete

Table 25.1. Summary of healthy food options in Asian countries

Table 25.2. Summary of healthy food options in Middle East countries

FIGURES

Figure 1.1. Endurance–power continuum of sport

Figure 1.2. Levels of sports participation

Figure 1.3. The relationship between oxygen uptake (image O2) and heart rate during treadmill running

Figure 1.4. The sliding filament theory of skeletal muscle contraction

Figure 1.5. The general adaptive syndrome and its application to periodisation

Figure 1.6. J-shaped relationship between exercise and risk of an upper respiratory tract infection (URTI)

Figure 2.1. An ATP molecule

Figure 2.2. Metabolic pathways involved in ATP resynthesis

Figure 2.3. Aerobic metabolism pathway for macronutrients

Figure 2.4. Indirect calorimetry using a mouthpiece connected to a metabolic cart

Figure 3.1. Components of the digestive tract and accessory organs

Figure 3.2. The intestinal folds and villi: important anatomical features that increase the surface area of the small intestine

Figure 4.1. Chemical structure of amino acids

Figure 4.2. Structural relationship of some fatty acids

Figure 4.3. Chemical structure of carbohydrates

Figure 5.1. Food sources of micronutrients

Figure 5.2. Stages of iron deficiency

Figure 6.1. Australian Guide to Healthy Eating

Figure 9.1. Example of a yearly training plan for a team sport (football) with a weekly match fixture

Figure 9.2. Example of a yearly training plan for an individual sport (swimming) with a double peak

Figure 14.1. Fluid intake advice

Figure 22.1. Effect of heat (<25°C compared to >25°C) for running events in IAAF World Championship events held between 1999 and 2011

Figure 22.2. Effect of cold water and ice slushie ingestion on rectal temperature: (a) 30 minutes after commencing consumption; (b) following a 30-minute warm-up in preparation for competition

Figure 22.3. Athletes with extra fluid storage at the Marathon des Sables, Morocco

Figure 23.1. Carbohydrate oxidation rates from different carbohydrate blends

BOXES

Box 2.1. Did you know? Aerobic vs anaerobic glycolysis

Box 2.2. Estimating daily energy requirements

Box 4.1. Calculating energy from macronutrients in food

Box 4.2. Nutrient Reference Values (NRVs)

Box 6.1. Australian Dietary Guidelines

Box 6.2. New Zealand Eating and Body Weight Statements

Box 6.3. A one-day eating plan

Box 7.1. National Nutrition and Physical Activity Survey 2011–13

Box 8.1. Janice’s baseline physiological requirements

Box 8.2. Janice’s nutrition plan

Box 8.3. Janice’s nutrition log

Box 8.4. Case studies

Box 9.1. Exercise economy

Box 10.1. Examples of suitable pre-exercise meals/snacks

Box 10.2. Snack/meal options for after exercise

Box 14.1. Example meal plan for an elite female triathlete

Box 14.2. How much glycogen do endurance athletes use?

Box 14.3. Carbohydrate loading practice considerations

Box 14.4. Examples of pre-race meals

Box 14.5. Carbohydrate food and fluid suggestions for endurance racing

Box 17.1. Examples of advice for weight category athletes

Box 18.1. Consequences of RED-S

Box 18.2. Questions to consider if RED-S is suspected

Box 21.1. Strategies to minimise travel fatigue

Box 21.2. Strategies to minimise the effects of jet lag

Box 21.3. Strategies for a good night’s sleep

Box 25.1. How do Thai curries differ from other Asian curries?

Box 26.1. Tips for sports dietitians starting out in a new team