Optimising and enhancing human performance through nutrition

Abstract

1 Introduction 545 2 Eating to optimise training 545 2.1 Energy needs for training and the ideal physique 545 2.2 Strategies to reduce mass and body fat 547 2.3 Requirements for growth and gaining lean body mass 548 3 Protein needs for muscle gain, training enhancement and repair 549 4 Fuel needs for training and recovery 550 5 Eating to minimise illness and injury 551 5.1 Calcium, bones and the female athlete triad 551 5.2 Iron depletion 552 5.3 Nutrition for the immune system 553 5.4 Vitamins, minerals and the antioxidant system 553 6 Eating for competition performance 554 6.1 Making weight to meet competition weight targets 554 6.2 Fuelling for competition 554 6.3 Fat adaptation and glycogen restoration strategies 555 6.4 Pre-event eating (1–4 h) 557 6.5 Fuelling during events 558 6.6 Postevent recovery 558 7 Conclusion 559 References 55