Gold Medal Nutrition FiFth Edition Glenn Cardwell, APD Nutrition Impact human Kinetics Library of Congress Cataloging-in-Publication Data Cardwell, Glenn, 1956- Gold medal nutrition / Glenn Cardwell. -- 5th ed. p. cm. Includes bibliographical references and index. ISBN 978-1-4504-1120-2 (soft cover) -- ISBN 1-4504-1120-7 (soft cover) 1. Athletes--Nutrition. I. Title. TX361.A8C35 2012 613.2024’796--dc23 2012002719 ISBN-10: 1-4504-1120-7 (print) ISBN-13: 978-1-4504-1120-2 (print) Copyright © 2012, 2006, 2004, 2003, 1999, 1996 by Glenn Cardwell All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechani- cal, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. The web addresses cited in this text were current as of January 2012, unless otherwise noted. Acquisitions Editor: Peter Murphy; Developmental Editor: Anne Hall; Assistant Editor: Tyler Wolpert; Copyeditor: Patsy Fortney; Indexer: Alisha Jeddeloh; Permissions Manager: Martha Gullo; Graphic Designer: Nancy Rasmus; Graphic Artist: Tara Welsch; Cover Designer: Keith Blomberg; Photographer (cover): Axel Schmidt/Getty Images; Photographer (interior): © Human Kinetics; Photo Asset Manager: Laura Fitch; Visual Production Assistant: Joyce Brumfield; Photo Production Manager: Jason Allen; Art Manager: Kelly Hendren; Associate Art Manager: Alan L. Wilborn; Illustrations: © Human Kinetics, unless otherwise noted; Printer: Edwards Brothers Malloy Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Manager at Human Kinetics. Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 The paper in this book is certified under a sustainable forestry program. Human Kinetics Website: www.HumanKinetics.com United States: Human Kinetics Australia: Human Kinetics P.O. Box 5076 57A Price Avenue Champaign, IL 61825-5076 Lower Mitcham, South Australia 5062 800-747-4457 08 8372 0999 e-mail: [email protected] e-mail: [email protected] Canada: Human Kinetics New Zealand: Human Kinetics 475 Devonshire Road Unit 100 P.O. Box 80 Windsor, ON N8Y 2L5 Torrens Park, South Australia 5062 800-465-7301 (in Canada only) 0800 222 062 e-mail: [email protected] e-mail: [email protected] Europe: Human Kinetics 107 Bradford Road Stanningley Leeds LS28 6AT, United Kingdom +44 (0) 113 255 5665 e-mail: [email protected] E5471 This edition is dedicated to Sports Dietitians Australia, the dietitians who created the organisation in 1996, and the team that keeps it a leading professional sports nutrition body today. Contents Foreword vi Preface vii Part I Sports Nutrition Principles for Athletes 1 1 nutrition and Fuel Systems for Sport 3 2 Protein for Growth and Maintenance 21 3 Carbohydrate for Energy 31 4 Calcium, iron and Vitamins for health and Performance 53 5 Liquids for hydration, Cooling and Energy 73 Part II Practical Sports Nutrition for Athletes 95 6 Food Choices for the Athlete’s Kitchen 97 7 digestion and timing of Meals 105 iv 8 What to Eat and drink Before, during and After Exercise 117 9 nutritional Supplements 129 10 nutrition for Vegetarian Athletes 149 11 Meal tips for Restaurants and Road trips 161 Part III Weight Management for Athletes 171 12 Muscle Building and Weight Gain Strategies 173 13 Fat Burning and Weight Loss Strategies 183 14 nutrition for Selected Sports 201 Appendix 215 Glossary 229 References 232 Resources 241 index 243 About the Author 248 v Foreword Glenn and I live on opposite sides of a big nitrate supplementation and vitamin D status country, so we sadly don’t get to see each other are now the hottest of topics at conferences and that often. Recently, however, we got together to sports institutes. celebrate a happy occasion: the 15th anniversary Of course, data are only as good as the practice of the creation of Sports Dietitians Australia, they allow or inspire. Here is where Gold Medal the professional body to which this book is Nutrition is at its best. Glenn presents facts on dedicated. It can be quite jarring to look back sports nutrition with the insight of someone over old photos of yourself. The clothes! The who has worked at the coalface of elite sport, un- hair! (Except for Glenn, of course.) What were derstood the passion of the weekend warrior and we thinking? been blessed with the skills of an entertainer. The Gold Medal Nutrition is a testament to our book is filled with information that helps ath- changes in thinking about sports nutrition. The letes translate concepts into activities and con- various editions track our progress in under- vert present eating patterns into better choices. I standing the ways that nutrition can help an ath- particularly enjoy the Final Score element. After lete achieve goals in training and competition. you take the journey through the narrative and Like previous editions, the fifth edition provides fascinating sidebars of each chapter, it is good the latest evidence-based information on eating to be able to cut straight to the bottom line and for your best outcome in sport. It’s all delivered to check off your understanding. in Glenn’s expert style, which means that com- It has been exciting to be part of the journey plicated stuff becomes understandable, even the of sports nutrition and to see it has grown both most mundane stuff becomes memorable, and in sophistication and recognition. Gold Medal the factual stuff becomes practical to achieve. Nutrition has played a role in this journey, and I have always learned new things by reading I hope to see the number of editions continue Gold Medal Nutrition. Each successive edition has into double figures! collated new or updated information, demon- Louise Burke, OAM, PhD, APD strating the exciting and evolving nature of the Fellow of SDA science of sports nutrition. Who would have Head of Sports Nutrition thought at the time of the fourth edition that we for Australian Institute of Sport would be talking about beetroot juice or wor- rying about athletes who trained indoors? Yet vi Preface Back in the early Part II gets into the practical side of sports 1980s, a colleague nutrition: cooking and the food purchasing of mine suggested we run a marathon. Purchas- habits needed to perform at one’s best at training ing the only two books we could find on eating and in competition. Starting with the digestive and sport, we set about learning about the best process, it details the best times to eat meals and nutrition to complete the distance. They told snacks so they enhance performance, and how us that sports drinks were of little value, that fit to deal with the all-too-common gastrointesti- people could safely lose 4 to 5 per cent of their nal distress many athletes experience. You will body weight through sweating before their per- learn the best nutrition to have before, during formance is affected and that athletes probably and after the event. One chapter discusses the need less protein than sedentary people because best nutritional supplements for your sport and they use protein more efficiently. These books why some supplements are unlikely to improve were based on the very little research available your performance. at the time. Today, we know differently. There is The final part covers a concern of most ath- a huge foundation of research on nutrition and hydration for sports performance, so our advice letes—how to control their body fat stores and has greatly improved, yet there is so much more gain muscle, if necessary. This issue is perhaps to learn. Now, virtually all elite athletes use the hardest for many athletes. The body seems the services and advice of sports dietitians and to have a preconceived view of how much body adhere to the nutrition guidelines in this book. fat to store. This level of body fat may not be Guidelines are the best anyone can offer in a what judges, coaches or the athlete deems ideal. book because athletes differ greatly. Some sweat Athletes sometimes must accept a compromise, heavily, whereas others seem to lose very little as getting too lean can weaken performance just sweat; as a result, fluid intake advice is going as can carrying too much body fat. Increasing to be different for different athletes. Some will muscle mass sounds simple in principle, but it respond to a creatine supplement; others won’t. is hard work, and there is a limit to what good Specific monitoring by a sports dietitian will be nutrition can do. Weight training is going to be invaluable, as will personal experimentation the main contributor to an increase in muscle within the guidelines at training sessions. mass. This fifth edition of Gold Medal Nutrition is The first edition of this book, written in 1996, divided into three parts. Part I discusses the was a small publication for fitness leaders and fuel systems used in generating muscle power students looking for a simple explanation of the and gives the principles of good nutrition for basics of nutrition for sports performance. The healthy body function. It then covers the key book became so popular that second and third aspects of sports nutrition, such as how much editions were produced in 1999 and 2003. Read- carbohydrate, protein, fluid and the key miner- ers said they loved it because, unlike a textbook, als are needed for peak performance, whether it was easy to read and understand, it was fun for endurance, strength or speed. There has and it cut straight to the key points. With interna- been both confusion and great debate about tional interest, the fourth edition was taken over the athlete’s needs for protein, carbohydrate by Human Kinetics and was expanded to cater and fluid, and this section makes a big effort to to all students of the topic. It was so popular clarify the science. that this fifth edition was requested. Although vii Preface it has an Australasian bent, the principles are The members of Sports Dietitians Australia, the universal and are based on research conducted first exclusively sports nutrition professional throughout the world. organization in the world, have been frequent Thanks must go to Chris Halbert for her con- sources of inspiration. tinued support of the manual. I am most grateful You are most welcome to send in ideas to to Mike Bahrke and Chris Drews for making the include in the next edition. Although many fourth edition a wonderful template for the fifth websites and books profess to give information edition, admirably managed by Anne Hall. Their on sports nutrition, sadly, very few provide efforts have greatly improved the manual for high-quality, unbiased advice. For those readers an international audience. Many of my sports who want to go deeper and broader than this nutrition colleagues from around the globe have book allows, please make use of the resources given me tips and ideas to place in the manual. suggested on page 241. viii Part I Sports Nutrition Principles for Athletes