Endurance sports cover a variety of events consisting of short-duration (under 2 hours) to multiday competitions and include sports such as running, triathlon, cycling, rowing, canoeing and kayaking, swimming, biathlon, and cross-country skiing.
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Optimize training, enhance recovery, and improve performance with Performance Nutrition: Applying the Science of Nutrient Timing. Based on the most current research in nutrient timing, Performance Nutrition blends theory with applied content and real-life examples to help nutritionists, athletes, and coaches design nutrition plans based on each athlete’s individual needs and the specific demands of the sport.
While other texts may provide a brief discussion of nutrient timing as a tool for improving sport performance, Performance Nutrition: Applying the Science of Nutrient Timing focuses solely on this newly developing facet of sport nutrition. Distinguished authors Krista Austin (a physiologist and nutritionist) and Bob Seebohar (a sport dietitian and USA Triathlon elite coach) share their extensive practical experience with athletes at all levels from recreational through professional. They provide specific nutrient timing recommendations for a wide range of sport types, including endurance, strength and power, combative (weight classified), and team sports.
In particular, you will learn information on using nutrient timing theory to counteract altitude, heat and humidity, cold exposure, and air pollution. A chapter devoted to competition-day guidelines will help you keep your athletes hydrated, energized, and ready to perform. Plus, nutritional timelines, highlighted in special callout boxes and placed at the edge of the page for quick reference, offer visual plans of what athletes should eat in the hours leading up to and during competition. Practical and user friendly, this text also includes “In Practice” application exercises, mini-case studies, and four extended case studies to assist in translating the information to your own practice.
Incorporating nutrient ingestion timing into your athlete’s training program can promote enhanced recovery, create positive training adaptations, improve body composition, support immunity, and ultimately enhance performance. With Performance Nutrition: Applying the Science of Nutrient Timing, you will gain the foundational knowledge and practical techniques to develop individualized nutrition programs to improve training, performance, and recovery.
Chapter 1. Principles of Nutrient Timing
Physiological Basis for Nutrient Timing
Nutrient Timing, Training, and Performance
Nutrient Timing, Food Intake, and Body Composition
Chapter 2. Assessing Sport Performance
Sport Performance Analysis
Creating a Toolbox for Performance Nutrition Assessment
Chapter 3. Psychology and Sport Nutrition
Age and Nutrition
Hunger and Eating Habits
Preparing for Nutrition Change
Chapter 4. Functionality of Foods
Digestion of the Macronutrients
Fat and Carbohydrate Oxidation During Exercise
Using the Functional Foods
Chapter 5. Timing Fluid Intake
Testing Hydration Status
Hydration and Performance
Chapter 6. Macronutrient Timing Strategies
Pretraining Nutrient Strategies
Nutrient Strategies During Training
Posttraining Nutrient Strategies
Chapter 7. Nutrition Periodization
Rationale for Periodization
Periodization and Nutrition Planning
Chapter 8. Nutritional Supplementation
Chapter 9. Nutrient Timing in Changing Environments
Heat and Humidity
Chapter 10. Competition Day
Combative Sports (Weight Classified)
Strength and Power Sports
Long Duration Sports Requiring Concentration
A reference for sport nutritionists, athletes, and coaches wanting a
better understanding of how to incorporate nutrient timing into training
programs. Also a supplemental text for sport nutrition courses.
Krista Austin, PhD, CSCS, is an exercise physiologist,
nutritionist, and NSCA-certified strength and conditioning specialist.
She is also a research associate with the International Center for East
African Running Studies.
Austin was a performance nutritionist with the English Institute of
Sport, where she provided services to 18 Olympic sports and the England
cricket team. Most recently she served as a physiologist with the United
States Olympic Committee, where she worked with multiple sports in
preparation for the 2008 Olympic Games. In particular, she is well known
for her nutrition work with USA Taekwondo.
Austin is owner of Performance & Nutrition Coaching, LLC, which provides
physiological testing, nutrition, and coaching education to professional
and amateur athletes as well as Olympic national teams, including USA
Track & Field, USA Canoe/Kayak, USA Wrestling, and USA Triathlon.
A former collegiate tennis player, she obtained a PhD in movement
science from Florida State University and holds a master’s degree in
exercise physiology from San Diego State University. She is a member of
the American College of Sports Medicine and has also served as associate
editor of the International Journal of Sport Nutrition and ExerciseMetabolism.
Bob Seebohar, MS, RD, CSSD, CSCS, is a board-certified specialist
in sport dietetics and owner of Fuel4mance, a leading nutrition
consulting firm serving amateur and elite athletes. Seebohar is the
former director of sport nutrition for the University of Florida and
most recently served as a sport dietitian for the U.S. Olympic
Committee. In 2008, Seebohar traveled to the Summer Olympic Games in
Beijing as a sport dietitian for the U.S. Olympic team and as the
personal sport dietitian for the Olympic triathlon team. Seebohar
currently consults as a sport dietitian for US Sailing (Olympic and
Paralympic sailors) and the USA Triathlon national athletes and 2012 and
2016 Olympic team athletes.
Seebohar has worked with athletes in a variety of sports, including
triathlon, duathlon, ultrarunning and cycling, track and field,
marathon, mountain biking, road and track cycling, cross country,
swimming, football, taekwondo, motocross, tennis, wrestling,
weightlifting, rowing, sailing, canoeing, and kayaking. He has worked
with people of all ages and abilities, including high school students,
recreationally active adults, professional athletes, and Olympians.
Seebohar holds a bachelor's degree in exercise and sport science and
master’s degrees in health and exercise science and food science and
human nutrition. He is a registered dietitian, exercise physiologist,
certified strength and conditioning specialist, and a high-performance
Beginning as a competitive soccer player in his youth, Seebohar turned
to endurance sports in 1993. In 1996 he represented the United States as
a member of the 1996 duathlon team at the 1996 World Championships. He
has competed in numerous endurance events, including the Boston
Marathon, six Ironman races, the Leadville 100-mile trail race, and the
Leadville 100-mile mountain bike race. In 2009, Seebohar became a
Leadman, completing all six of the Leadville endurance events in 7 weeks.
He lives in Littleton, Colorado, where he enjoys training for
ultraendurance running and cycling events and coaching youth in soccer