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    Performance and Sports Nutrition: Handbook with nutritional factors that can influence physical performance
    Performance and Sports Nutrition: Handbook with nutritional factors that can influence physical performance
    Performance and Sports Nutrition: Handbook with nutritional factors that can influence physical performance
    Ebook129 pages49 minutes

    Performance and Sports Nutrition: Handbook with nutritional factors that can influence physical performance

    By Cristina Botezatu and Cristina Rebiere

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    About this ebook

    Achieve and maintain performance through nutrition


    Performance is a daily quest when you want to achieve the results of high performance sport. In addition to more or less intensive daily training, it is important to get to know the ins and outs of a correct day-to-day sports nutrition. To do this, ask yourself the right questions:


    Do you practice a sport and want to reach a higher level?


    Want to know the right drinks for optimal hydration?


    Do you wonder about the energy needs of the sportsman?


    Want to know the number of meals per day and their optimal composition to perform?


    Are you wondering about food supplements?


    Find recommendations and helpful tips in this little book.


    We initiated a collaboration with a senior scientist who trained athletes who successfully participated in the Olympics. Cristina Botezatu brings her experience and especially her results to this reference handbook that will allow all athletes to answer legitimate questions about an often neglected aspect of their training: nutrition.


    We want to share with you this useful and concrete knowledge that will answer your questions about nutrition, whether you are an endurance, power or strength, speed or explosiveness athlete.


    You will discover clear, organized and accessible information to serve as a basis for your specific culture and usefully supplement your follow-up by a nutritionist.


    What will you find in this practical handbook “Performance and Sports Nutrition”?


    a clear presentation of the fundamental concepts of sports nutrition


    genetic predispositions


    hydration, nutrition


    energy needs


    formulas to calculate different indices


    clear examples of calculations for meals during the day


    specific sections by type of sport: endurance, power / strength, speed / explosiveness


    So, are you in the starting blocks to reach performance?
    OK, here we go!


    Sincerely,


    Cristina & Olivier Rebiere

    LanguageEnglish
    PublisherCristina & Olivier Rebiere
    Release dateDec 4, 2018
    ISBN9781790649785
    Performance and Sports Nutrition: Handbook with nutritional factors that can influence physical performance

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      Book preview

      Performance and Sports Nutrition - Cristina Botezatu

      Performance and Sports Nutrition

      Handbook with nutritional factors that can influence physical performance

      - English, version 1 -

      © Cristina & Olivier Rebière, Cristina Botezatu - 2018. All rights reserved.

      Table of Contents

      Introduction

      Sports performance and its mechanisms

      Indices to be considered in athletes

      Genetics and sports performance

      Role of hydration in sports performance

      Role of nutrition in sports performance

      Energy needs of the athlete

      Recommended diet for endurance athletes

      Recommended diet for power / strength athletes

      Recommended diet for speed athletes

      Effects of dietary supplements for athletes

      Acknowledgments

      Authors

      Introduction

      WWe welcome you on your first guide within the new collection " SportPRO: Performance and Sports Nutrition " which we hope will help you learn to better control the factors that affect athletic performance.

      This guide is made for all athletes, but especially sports enthusiasts who seek to reach performance and for those who are already elite athletes as well, who want to better understand mechanisms and effective levers they can use to increase their capacity. This book was voluntarily written in an accessible language, even if it is aimed at sport performance. Its purpose is to familiarize you with several concepts that have a big impact on your results. This is the first of a series that we want to develop and in which we will gradually discuss of increasingly sophisticated topics that will allow you to access or maintain a high level of performance.

      Cristina Botezatu will share with you its research data, practical experiences and results and the methods applied in optimizing the performance of athletes who managed to climb the highest step of the Olympic podium. She has coached several athletes preparing for Olympic Games and World Championships in various sports: athletics, tennis, fencing, swimming, volleyball, handball, football, etc. Each sport has its own specificities and acts on biological, neurological and psychological specific mechanisms. We will help you know them better and learn to master them in order to fully optimize your athletic performance.

      We invite you to start right away!

      Depending on the capabilities of your ebook reader, you can enjoy zoom features on photos. You can also click on the hypertext links (or hyperlinks) underlined throughout the eGuide. We tried our best to make your reading experience as enjoyable as possible, despite the wide technology gaps between various reading systems.

      Be sure that we will propose to you more interactive versions, as the formats and ebook readers should be standardized in the future!

      Sincerely,

      Cristina Botezatu, Cristina & Olivier Rebière

      Attention, we update our books permanently. Whether to correct small mistakes that we all make and for which we apologize in advance, but also to add important information such as new restaurants, accommodations or places to visit for our Travel eGuides on our next visits, new recipes or plants for our eGuides Nature or to update technical data for minor changes occurring in all our useful guides. We want to warn you that many platforms DO NOT send you our updates. We tried to explain to them the usefulness of announcing at least the existence of a new version, but without success. So if you want to enjoy the latest version of our ebooks, ask the platform from which you bought them and you will benefit from this feature.

      Sports performance and its mechanisms

      Athletic performance is the combination of a complex training that is influenced by many factors that must be not only known, but considered and optimized during training to maximize the performance of the athlete.

      The exceptional value of sports performance requires continuous improvement in all aspects of the preparation of athletes, the environmental conditions of their training, and their coaching as well. Whatever the practiced discipline and the level of performance achieved, sport performance is driven through continuous preparation at all levels without neglecting any aspect because, it needs a balanced workout that takes into account all the morphological mechanisms of the body. The expected high value of achievement, combined with the possibility of future growth, depends directly on the effort and the accuracy of the training conducted by the athlete and the seriousness of the approach towards many factors determined in sports training including psychological, biological, social aspects.

      Vladimir Nikolaevič Platonov, a Russian scientist in the field said that: « Performance is the expression of maximum individual possibilities in a field at some point ».

      Indeed, there are several factors to specifically define and optimize in order to achieve athletic performance.

      Let's find them out within the following sections:

      Endurance

      Endurance plays a very important role in most sports because it consists in the ability of an athlete to maintain an effort for a prolonged period, exceeding its limits, despite the fatigue.

      Endurance requires great adaptability, involving the development of phenomena that may balance biological processes throughout the efforts to reduce energy consumption.

      Increased resistance is conditioned by several factors that can influence more or less its manifestation:

      Maximum oxygen consumption or maximum volume of oxygen (VO2max), because resistance is based on glycogen energy, fatty acids and lipids decomposition in the presence of oxygen.

      Type of muscle fibers

      Quantity

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