TABLE OF CONTENTS

CHAPTER 1 - THE DIET FOUNDATION                                                             

Richard B. Kreider, PhD with contributions from Brandon Marcello, PhD 

CALORIES
OVERVIEW OF ENERGY METABOLISM
PHOSPHAGEN SYSTEM
GLYCOLYSIS
OXIDATIVE METABOLISM
ENERGY SYSTEM CONTINUUM
ENERGY EXPENDITURE
MACRONUTRIENTS
CARBOHYDRATES
PROTEIN
FAT
WATER
FIBER
MICRONUTRIENTS
RECOMMENDED DIET FOR HEALTH & FITNESS
SUMMARY
LEARNING OBJECTIVES
SUGGESTED ASSIGNMENTS

CHAPTER 2 - CARBOHYDRATES                                                                
Richard B. Kreider, PhD with contributions from Colin Wilborn, PhD

DIETARY SOURCES OF CARBOHYDRATES
DIGESTION OF CARBOHYDRATES
METABOLISM OF DIFFERENT TYPES OF CARBOHYDRATE
ENERGY NEEDS OF ACTIVE INDIVIDUALS
CARBOHYDRATE NEEDS OF ACTIVE INDIVIDUALS
PURPORTED ERGOGENIC VALUE OF CARBOHYDRATES
CALCIUM D-GLUCARATE
CHONDROITIN SULFATE
COLOSOLIC ACID
DIHYDROXYACETONE PHOSPHATE
FRUCTOSE-1, 6-BIPHOSPHATE
GLUCOSAMINE
GLUCOSE ELECTROLYTE SOLUTIONS
PINITOL
POLYLACTATE
PYRUVATE
RIBOSE
VITARGO
WAXY MAIZE STARCH
PURPORTED VALUE OF HIGH-FIBER CARBOHYDRATES
BETA-D-GLUCANS
CHITOSAN
GLUCOMANNAN
INULIN
PECTIN
PSYLLIUM
SUMMARY
LEARNING OBJECTIVES
SUGGESTED ASSIGNMENTS

CHAPTER 3 - PROTEIN                                                                                
Richard B. Kreider, PhD with contributions from Bill Campbell, PhD

PROTEIN NEEDS OF ATHLETES
COMPLETE AND INCOMPLETE PROTEINS
ASSESSING THE QUALITY OF PROTEIN
DIETARY SOURCES OF PROTEIN
PROTEINS FOUND IN DIETARY SUPPLEMENTS
GELATIN PROTEIN
WHEAT PROTEIN
PEA PROTEIN
BEEF, POULTRY, AND FISH PROTEIN
SOY PROTEIN
EGG PROTEIN
MILK PROTEIN
WHEY PROTEIN
CASEIN
BOVINE COLOSTRUM
FAST AND SLOW-PROTEINS
PROTEIN SUPPLEMENTATION DURING TRAINING
EGG PROTEIN
SOY PROTEIN
MILK PROTEIN
WHEY PROTEIN
BOVINE COLOSTRUM
SUMMARY
LEARNING OBJECTIVES
SUGGESTED ASSIGNMENTS

CHAPTER 4 - AMINO ACIDS                                                                        
Richard B. Kreider, PhD with contributions from Bill Campbell, PhD
DIGESTION OF PROTEINS
METABOLIC FATE
ESSENTIAL AMINO ACIDS
BRANCHED-CHAIN AMINO ACIDS
HISTIDINE
LYSINE
METHIONINE
PHENYLALANINE
THREONINE
TRYPTOPHAN
CONDITIONALLY ESSENTIAL AMINO ACIDS
ARGININE
CYSTEINE
GLUTAMINE
GLYCINE
ORNITHINE
PROLINE
TAURINE
SERINE
TYROSINE
NONESSENTIAL AMINO ACIDS
ALANINE
ASPARAGINE
ASPARTIC ACID
CITRULLINE
GLUTAMIC ACID
SUMMARY
LEARNING OBJECTIVES
SUGGESTED ASSIGNMENTS

CHAPTER 5 - FAT                                                                                          
Richard B. Kreider, PhD with contributions from Bill Campbell, PhD

TYPES OF DIETARY FAT
UNSATURATED AND SATURATED
NONESSENTIAL AND ESSENTIAL FATTY ACIDS
PHOSPHOLIPIDS
STEROLS
DIGESTION OF FATS
FAT METABOLISM
FAT SYNTHESIS
DIETARY NEEDS OF FAT IN ACTIVE INDIVIDUALS
HIGH-FAT KETOGENIC DIETS AND ATHLETES
ERGOGENIC VALUE OF FAT-RELATED NUTRIENTS
CONJUGATED LINOLEIC ACID
L-CARNITINE
MEDIUM CHAIN TRIGLYCERIDES
GLYCEROL
FISH OIL
ARACHIDONIC ACID
SUMMARY
LEARNING OBJECTIVES
SUGGESTED ASSIGNMENTS

CHAPTER 6 - VITAMINS & MINERALS                                                       
Richard B. Kreider, PhD with contributions from Lemuel Taylor, PhD

VITAMINS
VITAMIN A
VITAMIN D
VITAMIN E
VITAMIN K
VITAMIN B1
VITAMIN B2
VITAMIN B3
VITAMIN B6
VITAMIN B12
FOLATE
PANTOTHENIC ACID
BIOTIN
VITAMIN C
MINERALS
BORON
CALCIUM
CHROMIUM
UBIQUINONE
IRON
MAGNESIUM
PHOSPHORUS
POTASSIUM
SELENIUM
SODIUM
VANADIUM
ZINC
LEARNING OBJECTIVES
SUGGESTED ASSIGNMENTS
SUMMARY

CHAPTER 7 - WATER & FLUID REPLACEMENT                                        
Richard B. Kreider, PhD with contributions from Chad Kerksick, PhD

EXERCISE ENVIRONMENT AND THERMOREGULATION
PREVENTING HYPERTHERMIA AND DEHYDRATION
ACCLIMATIZATION
DETERMINING SWEAT RATE
URINE COLOR CHART
FLUID REPLACEMENT
NUTRITIONAL STRATEGIES TO PROMOTE HYDRATION
ADD SALT TO THE DIET
HYPERHYDRATE
OPTIMIZE GASTRIC EMPTYING
PREVENT HYPONATREMIA
CONSUME FITNESS WATERS OR SPORTS DRINKS
CELLULAR HYDRATION
HYDRATION
INSULIN
NUTRIENTS
OXIDATIVE STRESS
NUTRITIONAL STRATEGIES TO OPTIMIZE CELLULAR HYDRATION
SUMMARY
LEARNING OBJECTIVES
SUGGESTED ASSIGNMENTS

CHAPTER 8 - THE TRAINING TABLE                                                                                                             
Richard B. Kreider, PhD with contributions from Lemuel Taylor, PhD and Brandon Marcello, PhD

ENERGY DEMANDS OF ATHLETES
GENERAL MACRONUTRIENT GUIDELINES FOR ATHLETES
CARBOHYDRATE
PROTEIN
FAT
STRATEGIC FUELING
PROMOTE HYDRATION
PROMOTE RECOVERY
NUTRITIONAL ERGOGENIC AIDS
SUMMARY
LEARNING OBJECTIVES
SUGGESTED ASSIGNMENTS

CHAPTER 9 - DIETARY SUPPLEMENTS                                                
Richard B. Kreider, PhD wth contributions from Rick Collins, Esq.

ERGOGENIC AID
REGULATION OF DIETARY SUPPLEMENTS
NEW DIETARY INGREDIENTS
ADVERSE EVENT REPORTING
ADULTERATED SUPPLEMENTS
GOOD MANUFACTURING PRACTICES
MARKETING CLAIMS
INDUSTRY FUTURE
PRODUCT DEVELOPMENT AND QUALITY ASSURANCE
EVALUATION OF NUTRITION ERGOGENIC AIDS
DOES THE THEORY MAKE SENSE?
IS THE SUPPLEMENT LEGAL AND SAFE?
IS THERE ANY SCIENTIFIC EVIDENCE SUPPORTING THE ERGOGENIC VALUE?
CLASSIFYING AND CATEGORIZING SUPPLEMENTS
SUMMARY
LEARNING OBJECTIVES
SUGGESTED ASSIGNMENTS

CHAPTER 10 - MUSCLE BUILDING SUPPLEMENTS                                                                          
Richard B. Kreider, PhD with contributions from Bill Campbell, PhD and Chad Kerksick, PhD

STRONG EVIDENCE TO SUPPORT EFFICACY AND SAFETY
CREATINE MONOHYDRATE
ESSENTIAL AMINO ACIDS
PROTEIN
LIMITED OR MIXED EVIDENCE TO SUPPORT EFFICACY
ADENOSINE-5’-TRIPHOSPHATE
BRANCHED CHAIN AMINO ACIDS
β-HYDROXY β-METHYLBUTYRATE
PHOSPHATIDIC ACID
LITTLE TO NO EVIDENCE TO SUPPORT EFFICACY AND/OR SAFETY
AGMATINE SULFATE
Α-GLYCERYLPHOSPHORYLCHOLINE
α-KETOGLUTARATE
α-KETOISOCAPROATE
ARGININE
BORON
CHROMIUM
CONJUGATED LINOLEIC ACIDS
D-ASPARTIC ACID
ECDYSTERONES
FENUGREEK EXTRACT
GAMMA ORYZANOL
GLUTAMINE
GROWTH HORMONE RELEASING PEPTIDES AND SECRETAGOGUES
ISOFLAVONES
ORNITHINE- α-KETOGLUTARATE
PROHORMONES
SMILAX OFFICINALIS / SARSAPARILLA
SULFO-POLYSACCHARIDES (MYOSTATIN INHIBITORS)
TRIBULUS TERRESTRIS
VANADYL SULFATE
YOHIMBINE
ZINC MAGNESIUM ASPARTATE
SUMMARY
LEARNING OBJECTIVES
SUGGESTED ASSIGNMENTS

CHAPTER 11 - PERFORMANCE ENHANCEMENT SUPPLEMENTS        
Richard B. Kreider, PhD with contributions from Chad Kerksick, PhD

STRONG EVIDENCE TO SUPPORT EFFICACY AND SAFETY  
ß-ALANINE
CAFFEINE
CARBOHYDRATE
CREATINE MONOHYDRATE
SODIUM BICARBONATE
SODIUM PHOSPHATE
WATER AND GLUCOSE ELECTROLYTE SOLUTIONS
ENERGY DRINKS & PRE-WORKOUT SUPPLEMENTS
LIMITED OR MIXED EVIDENCE TO SUPPORT EFFICACY
L-ALANYL-L-GLUTAMINE
ARACHIDONIC ACID
BRANCHED CHAIN AMINO ACIDS
CITRULLINE
ESSENTIAL AMINO ACIDS
GLUTATHIONE
GLYCEROL
GLYCINE-L-ARGININE-ALPHA-KETOISOCAPROIC ACID (GAKIC)
β-HYDROXY β-METHYLBUTYRATE (HMB)
NITRATES
POST-EXERCISE CARBOHYDRATE AND PROTEIN
QUERCETIN
TAURINE
LITTLE TO NO EVIDENCE TO SUPPORT EFFICACY AND/OR SAFETY
ARGININE
CARNITINE
GAMMA AMINOBUTYRIC ACID
GLUTAMINE
HYDROXYISOLEUCINE
INOSINE
MEDIUM CHAIN TRIGLYCERIDES
RIBOSE
THEANINE
SUMMARY
LEARNING OBJECTIVES
SUGGESTED ASSIGNMENTS

CHAPTER 12 - RECOVERY NUTRITION
Richard B. Kreider, PhD

NUTRITION TO PROMOTE GENERAL HEALTH
OVERTRAINING
NUTRITIONAL STRATEGIES TO PROMOTE RECOVERY AND PREVENT OVERTRAINING  
REHYDRATE
REPLENISH GLYCOGEN
PROMOTE ANABOLISM AND REDUCE CATABOLISM
MANAGE INFLAMMATION
SUPPORT THE IMMUNE SYSTEM
CREATINE FOR RECOVERY
PRE-SLEEP NUTRITION
NEUROPROTECTION
CREATINE
CITICOLINE
OMEGA-3 FATTY ACIDS
SUMMARY
LEARNING OBJECTIVES
SUGGESTED ASSIGNMENTS

CHAPTER 13 - WEIGHT LOSS STRATEGIES                                             
Richard B. Kreider, PhD with contributions from Bill Campbell, PhD

EFFECTS OF PHYSICAL ACTIVITY ON WEIGHT LOSS
AEROBIC EXERCISE
RESISTANCE EXERCISE
EFFECTS OF DIET AND EXERCISE ON WEIGHT LOSS
DIET AND AEROBIC EXERCISE INTERVENTIONS
EFFECTS OF DIET AND RESISTANCE EXERCISE INTERVENTIONS
WEIGHT LOSS CONCEPTS AND STRATEGIES
DIET INDUCED THERMOGENESIS
TYPES OF DIET
EXERCISE AND SPORT NUTRITION LAB WEIGHT LOSS RESEARCH
DIET INTERVENTION STUDIES
COMPARISON EFFECTIVENESS STUDIES
IMPACT ON MARKERS OF HEALTH RISK
BEHAVIORAL FACTORS THAT CONTRIBUTE WEIGHT LOSS AND MAINTENANCE
SUMMARY
LEARNING OBJECTIVES
SUGGESTED ASSIGNMENTS

CHAPTER 14 - WEIGHT LOSS SUPPLEMENTS                                        
Richard B. Kreider, PhD with contributions from Colin Wilborn, PhD

MEAL REPLACEMENTS
APPETITE SUPPRESSANTS AND MACRONUTRIENT BLOCKERS
BETA-D-GLUCANS
CHITOSAN
DIETARY FIBER
GLUCOMANNAN
GLYCOMACROPEPTIDES
GUAR GUM
GUM ARABIC
GYMNEMA SYLVESTRE
HOODIA GORDONII
INULIN
PECTIN
PSYLLIUM
PHASEOLUS VULGARIS EXTRACT
HERBAL DIURETICS
LIPOLYTIC NUTRIENTS AND HERBS
AFRICAN MANGO EXTRACT
BETAINE
CALCIUM PYRUVATE
L-CARNITINE
CHROMIUM
CONJUGATED LINOLEIC ACIDS
DEHYDROEPIANDROSTERONE (DHEA) AND 7-KETO DHEA
DICHROSTACHYS GLOMERATA
GARCINIA CAMBOGIA
PHOSPHATIDYL CHOLINE
PHOSPHATIDYLSERINE
SESAMIN
TETRADECYLTHIOACETIC ACID
YOHIMBINE
PSYCHOTROPIC AND NOOTROPIC NUTRIENTS AND HERBS
THERMOGENICS
CAPSAICIN
CITRUS AURANTIUM
COLEUS FORSKOHLII (FORSKOLIN)
EPHEDRA
EVODIAMINE
GREEN TEA
GUGGULSTERONES
GUARANA
PHOSPHATES
RASPBERRY KETONE
SUMMARY
LEARNING OBJECTIVES
SUGGESTED ASSIGNMENTS

CHAPTER 15 - PERFORMANCE ENHANCEMENT PROGRAM                                                               
Richard B. Kreider, PhD with contributions from Mike Greenwood, PhD and Colin Wilborn, PhD

PRINCIPLES OF TRAINING
INTENSITY
FREQUENCY
DURATION
VOLUME
OVERLOAD PRINCIPLE
PROGRESSION
SPECIFICITY
BEGINNING PROGRAM
BASIC RESISTANCE TRAINING PROGRAM
BASIC CARDIOVASCULAR ENDURANCE PROGRAM
HEALTH-RELATED FITNESS PROGRAM
NUTRITIONAL STRATEGIES
INTERMEDIATE PROGRAM
INTERMEDIATE RESISTANCE TRAINING PROGRAM
INTERMEDIATE CARDIOVASCULAR ENDURANCE TRAINING PROGRAM
NUTRITIONAL STRATEGIES
ADVANCED TRAINING PROGRAMS
ADVANCED PRINCIPLES OF TRAINING
ADVANCED RESISTANCE TRAINING PROGRAM
ADVANCED CARDIOVASCULAR ENDURANCE TRAINING PROGRAM
NUTRITIONAL STRATEGIES
SUMMARY
LEARNING OBJECTIVES
SUGGESTED ASSIGNMENTS

APPENDIX A
TRAINING PROGRAMS

APPENDIX B
MEAL EXCHANGES & PLANS
Kristen Beavers, RD, PhD, Jean Jitomir, RD, PhD, Monica Serra, PhD, and Richard B. Kreider, PhD

INDEX