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Copyright 2019 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. WCN 02-200-202
Nutrition
for Sport and Exercise
FOU R TH E DITI O N
Marie Dunford
Former Professor and Chair
Department of Food Science and Nutrition
California State University, Fresno
J. Andrew Doyle
Associate Professor and Former Chair
Department of Kinesiology and Health
Georgia State University
Australia ● Brazil ● Mexico ● Singapore ● United Kingdom ● United States
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Printed in the United States of America

Print Number: 01 Print Year: 2017
Contents
Preface xiii
About the Authors xxi
1 Introduction to Sports Nutrition 1

Learning Objectives 1 Many products fall under the umbrella known as
Pre-Test Assessing Current Knowledge of Sports dietary supplements 17
Nutrition 2 Dietary supplement use among athletes
is high 18
1.1 Training, Nutrition, and the Athlete 2
Athletes consume supplements for many
Sports nutrition is a blend of exercise physiology
reasons 18
and nutrition 2
Knowledge of a supplement’s legality, safety, purity,
The term athlete is very broad and inclusive 2
and effectiveness is crucial 18
Physical activity, exercise, and sport differ from
each other 3 Keeping it in perspective Food Is for
Training and nutrition go hand in hand 4 Fuel and Fun 20
Nutrition supports training, recovery, and
1.5 Understanding and Evaluating Scientific
performance 4
Evidence 21
It is important to understand basic training
There are three basic types of research studies 21
principles 5
The basis of good research is strong research design
In addition to a training plan, an athlete needs a
and methodology 22
nutrition plan 6
1.2 Basic Nutrition Standards and Guidelines 8 Spotlight on… Evaluating Dietary Supplements 22
The Dietary Reference Intakes (DRI) is a Peer review is an important safeguard in the
standard used to assess nutrient intake 8 publication of scientific research 23
Spotlight on… The Physical Activity Guidelines for Focus on research Designing a Rsearch Study to Test
Americans 9 the Effect of a Sports Drink on Performance 24
The Dietary Guidelines for Americans provide basic Levels of evidence and grades of recommendations
dietary and exercise advice 10 put the scientific body of literature in
MyPlate, MyWins is a tool that can be used to help perspective 25
consumers implement the Dietary Guidelines 10 Spotlight on… Wikipedia 27
A food pyramid has been developed for athletes 11
Conclusions from scientific studies can be
Several other meal-planning tools are also
misinterpreted 27
available 12
Much of the nutrition-, exercise-, and health-related
The Nutrition Facts label provides specific nutrition
information on the Internet is inaccurate 29
information 14
Application exercise 15 Spotlight on supplements Use of Scientific Studies as a
Marketing Tool 29
1.3 Basic Sports Nutrition Guidelines 15
The demands of an athlete’s sport must be carefully 1.6 Exercise and Nutrition Credentials and
considered 16 Certifications 30
1.4 Dietary Supplements and Ergogenic Aids 17 There are many types of practitioners in the area of
Dietary Supplement Health and Education Act 17 exercise science 30
iii
iv Contents
Many types of practitioners work in the area of Post-Test Reassessing Knowledge of Sports
nutrition 31 Nutrition 33
Scope of practice helps establish professional Summary and Self-Test 33
boundaries 32
2 Defining and Measuring Energy 35

Learning Objectives 35 2.3 Concepts of Energy Balance 50
Pre-Test Assessing Current Knowledge of Energy 36 Energy intake is estimated by analyzing daily food
and beverage consumption 50
2.1 Energy and Energy Concepts 36
Components of energy expenditure can be estimated
Energy is the ability to perform work 36
by different methods 51
High-energy phosphate compounds store and release
energy 39 Application exercise 58
Spotlight on… The Role of Enzymes 40 Spotlight on… Fitness Tracking Websites and
Applications 59
2.2 Measuring Energy 42
Estimated Energy Requirement is a daily balance of
The energy content of food is measured by
energy intake and expenditure 59
calorimetry 44
The amount of energy expended can be measured Keeping it in perspective Food  Fuel  Exercise 60
directly or indirectly 45 Post-Test Reassessing Knowledge of Energy 62
Focus on research Determining the Accuracy of a Wearable Summary and Self-Test 62
Device to Measure Daily Energy Expenditure 48
3 Energy Systems and Exercise 64

Learning Objectives 64 Spotlight on… Free Radicals 79
Pre-Test Assessing Current Knowledge of Energy The electron transport chain uses the potential
Systems and Exercise 65 energy of electron transfer to rephosphorylate
ADP to ATP 80
3.1 Overview of Energy Systems 65
ATP is rephosphorylized from ADP 65 Application exercise 82
3.2 The Creatine Phosphate Energy System 67 3.5 Fuel Utilization 82

Creatine is consumed in the diet or synthesized in the Fats are metabolized aerobically by the oxidation of
body from amino acids 67 fatty acids 82
The creatine phosphate energy system phosphorylates Proteins are metabolized aerobically by the oxidation
ADP to ATP rapidly 68 of amino acids 84
Rephosphorylation of creatine phosphate from The respiratory exchange ratio (RER) indicates
creatine depends on aerobic metabolism 69 utilization of carbohydrate and fat as fuels 84
Focus on research Determining the Use of Spotlight on… Finding Reliable Information about Energy
ATP and Creatine Phosphate in Skeletal Muscle Systems 84
during Exercise 70 Dietary intake influences carbohydrate, fat,
and protein metabolism 87
3.3 The Anaerobic Glycolysis Energy System 71 Metabolism is influenced by the fed-fast
Spotlight on supplements Creatine Loading and cycle 87
Supplementation 72 The fed state favors nutrient storage 88
Glycolysis uses the energy contained in glucose Total energy intake is an important factor 89
to rephosphorylate ATP from ADP 72 Keeping it in perspective Understanding the
Lactate is metabolized aerobically 75 Details and the Broad Perspective of Energy
Spotlight on… Lactate Threshold 76 Metabolism 89
3.4 The Oxidative Phosphorylation 3.6 Oxygen Consumption 90
Energy System 77 Increased use of aerobic metabolism results in an
Carbohydrates are oxidized in the Krebs cycle 78 increase in oxygen consumption 90
Contents v
Each individual has a maximal ability to consume Post-Test Reassessing Knowledge of Energy Systems and
oxygen, or V̇O2max 92 Exercise 94
Spotlight on… Alcohol Metabolism 92 Summary and Self-Test 95
Oxygen consumption is influenced by different
skeletal muscle fiber types 94
4 Carbohydrates 97
Learning Objectives 97 Glucose metabolism during exercise is controlled by
Pre-Test Assessing Current Knowledge of hormones 116
Carbohydrates 98 Exercise intensity affects carbohydrate
metabolism 116
4.1 Carbohydrates in Food 98
Carbohydrates are classified in different ways 101 4.5 Carbohydrate Recommendations
for Athletes 117
Spotlight on… Sugar Alcohols 102
Daily carbohydrate intake is based on individual
4.2 Digestion, Absorption, and Transportation of needs to meet the long-term demands of training and
Carbohydrates 103 competition 118
Glucose and fructose are absorbed by different Athletes need to plan their carbohydrate
mechanisms 103 intake before, during, and after training and
Carbohydrate is transported as blood glucose 104 competition 120
4.3 Metabolism of Glucose in the Body 106 Application exercise 125
Blood glucose is carefully regulated 106
Spotlight on… Sports Drinks, Bars, and Gels 126
Glucose can be metabolized immediately for
Muscle glycogen stores can be maximized by diet and
energy 108
exercise manipulation 129
Spotlight on… Glycemic Index (GI) 110 Training and performance may be impaired
Glucose can be stored as glycogen for if insufficient carbohydrate is consumed 130
later use 111 Carbohydrate and fiber must be consumed in
Products of glucose metabolism can be used appropriate amounts for good health 131
to synthesize fatty acids 111
4.6 Translating Daily Carbohydrate
Glucose can be produced from lactate,
Recommendations to Food Choices 132
amino acids, and glycerol by a process called
A carbohydrate-rich diet requires planning 133
gluconeogenesis 111
Diet planning for carbohydrate intake must consider
4.4 Carbohydrates as a Source of Energy practical issues 136
for Exercise 112
Spotlight on a real athlete Lucas, a Cross-Country
Exercising muscle first uses carbohydrate stored as
Runner 138
glycogen 112
Exercising muscle takes up and metabolizes blood Keeping it in perspective Carbohydrates Are for Fuel
glucose 113 and Fun 144
Exercise training increases the capacity Spotlight on… Information about Carbohydrates for
for carbohydrate metabolism 114 Athletes 145
Focus on research Can Endurance Exercise Performance Post-Test Reassessing Knowledge of Carbohydrates 145
Be Improved by Rinsing Your Mouth with a Carbohydrate Summary and Self-Test 146
Drink without Swallowing It? 114
5 Proteins 148
Learning Objectives 148 Some amino acids cannot be manufactured by the
Pre-Test Assessing Current Knowledge of body and must be provided by food 149
Proteins 149 Proteins vary in quality due to the amount and types
of amino acids present 152
5.1 Structure and Function of Protein 149
The structure of a protein determines its
Amino acids form the basic structure of proteins 149
function 153
vi Contents
Proteins perform many functions in the body 153 Intermediate-term, daily energy deficits (“dieting”)
5.2 Digestion, Absorption, and Transportation may lead to loss of lean body mass 176
of Protein 155 Short-term, substantial energy deficits are used to
Proteins are digested in the stomach and small “make weight,” but such diets can have detrimental
intestine 155 effects 176
Proteins are absorbed in the small intestine 156 Some athletes engage in short-term, intermittent
After absorption, some amino acids are transported to fasting 176
the liver, whereas others circulate in the blood 156 Low protein intake negatively affects the immune
system 177
5.3 Metabolism of Proteins and Amino Acids 158
The body uses amino acids to build proteins, a 5.6 Translating Protein Intake Recommendations to
process known as anabolism 158 Practical, Daily Food Choices 177
The body breaks down proteins into amino acids, a Well-planned vegetarian and vegan diets are healthful
process known as catabolism 158 and nutritionally adequate 178
Protein is metabolized during endurance Protein supplements should be considered a part of
exercise 160 an athlete’s overall protein intake 179
Amino acid breakdown produces ammonia 161 Spotlight on a real athlete Lucas, a Cross-Country
The body is constantly breaking down proteins as well Runner 180
as building proteins 161 5.7 Supplementation with Individual Amino
Skeletal muscle protein synthesis and immune system Acids 182
function are influenced by many factors 163 Beta-alanine may help to buffer muscle pH in
5.4 Protein Recommendations for Athletes 165 high-intensity (sprint) exercise 182
Recommended ranges for protein intake by athletes b-Hydroxy-b-Methylbutyrate (HMB) has some
are good guidelines but should be individualized for anticatabolic properties 183
each athlete 165 Branched chain amino acids (BCAA) may help
Focus on research Establishing Dietary Protein to support immune function in endurance
Recommendations for Endurance and Strength athletes 183
Athletes 166 Glutamine supplementation does not appear to be
effective as a way to enhance the functioning of the
Timing of protein intake is important, especially after
immune system 184
exercise 170
Glucosamine/chondroitin sulfate is generally not
Spotlight on... Protein Intake Expressed as a Percentage effective for reducing joint pain 184
of Total Calories Can Be Deceiving 170 Growth hormone releasers, particularly arginine,
Application exercise 173 may be effective for stimulating the release of growth
Most athletes consume a sufficient amount of hormone 184
protein, but some consume a low or excessive Nitric oxide (NO)/arginine alpha-ketoglutarate
amount 173 (AAKG) reduces oxygen cost of exercise and improves
Some practical problems are associated with exercise tolerance 185
consuming an excessive amount of protein 174 Keeping it in perspective The Role of Protein for
5.5 Effect of Energy Intake on Protein Intake 175 Athletes 185
Long-term, substantial energy deficits typically result Post-Test Reassessing Knowledge of Proteins 186
in low protein intake 175
Summary and Self-Test 186
Long-term, small energy deficits are characteristic of
a pattern of eating for some athletes 175
6 Fats 188
Learning Objectives 188 Spotlight on… Trans Fatty Acids 192
Pre-Test Assessing Current Knowledge of Fats 189 Two essential fatty acids cannot be manufactured by
the body 193
6.1 Fatty Acids, Sterols, and Phospholipids 189
Omega-3 fatty acids have many beneficial
Fatty acids vary due to their chemical
effects 194
compositions 190
Omega-3 fatty acids may have a role in recovery from
Most fats in food are in the form
strenuous exercise 195
of triglycerides 191
Contents vii
Sterols, such as cholesterol, and phospholipids are Total daily fat intake depends on total energy,
types of fat found in foods 195 carbohydrate, and protein intakes 211
Some fats lower the risk for heart disease 196 Reducing caloric intake by reducing dietary fat intake
6.2 Digestion, Absorption, and Transportation over several weeks or months may help athletes
of Fats 197 achieve a loss of body fat 212
Fat is digested primarily in the small intestine 197 Inadequate fat intake can negatively affect training,
After being absorbed, the fatty acids are resynthesized performance, and health 213
into triglycerides 197 Spotlight on… Must an Athlete’s Diet Be a “Low-Fat”
The transportation of fats into the blood is a slow Diet? 214
process 198 6.6 Translating Daily Fat Recommendations to Food
6.3 Storage and Metabolism of Fats 199 Choices 215
Fat can be easily stored in the body 199 The amount and type of fat in foods varies 215
Fat is an important source of energy for The typical American diet is usually too high in fat for
many athletes 199 an athlete in training 216
6.4 Fats as a Source of Energy during Spotlight on a real athlete Lucas, a Cross-Country
Exercise 203 Runner 219
It is important to know the relative (percentage) There are ways to modify the typical American diet so
and absolute amount of fat utilized as a it is lower in fat 220
fuel 204 Some foods are made with fat substitutes 222
The body adapts to endurance exercise training by Keeping it in perspective Fat Is for Fuel and Fun 222
improving its ability to metabolize fat 207
6.7 Fat-Related Dietary Supplements 223
Focus on research Determining the Effect of High-Fat Caffeine is a central nervous stimulant that helps to
Diets on Fat Metabolism during Exercise and Endurance delay fatigue 223
Exercise Performance 208
Application exercise 223
6.5 Fat Recommendations for Athletes 211 Post-Test Reassessing Knowledge of Fats 225
7 Water and Electrolytes 228

Learning Objectives 228 Core temperature is affected by hydration
Pre-Test Assessing Current Knowledge of Water and status 244
Electrolytes 229 Excessive dehydration may impair exercise
performance 245
7.1 Overview of Water and Electrolytes 229
The amount of water in the body depends on many Spotlight on… Intentional, Rapid Dehydration 245
factors 230 Electrolyte loss, particularly sodium loss, during
Body water is distributed as intracellular or exercise can be substantial 246
extracellular fluid 230 Exercise-related muscle cramping, often
associated with dehydration or electrolyte loss,
7.2 Water Loss, Intake, Balance, and
may have other causes 248
Imbalance 234
Water is lost in a variety of ways 234 7.4 Strategies to Replenish Water and
Water is added to the body primarily through the Electrolytes 249
intake of beverages and foods 235 Hydration status should be assessed and
There are constant changes in body monitored 249
water, resulting in temporary water General guidelines have been developed for the
imbalances 236 type, timing, and amount of fluids and electrolytes
consumed before, during, and after exercise 251
7.3 Effect of Exercise on Fluid Balance 239
Each athlete should develop an individualized plan
Exercise can have dramatic effects on water loss,
for choosing foods and beverages that meet fluid and
particularly due to sweating 240
electrolyte needs 256
Focus on research How Often and How Does In the process of replenishing fluids and
Hyponatremia Occur during Ultraendurance electrolytes, athletes may be consuming other
Events? 242 nutrients 259
viii Contents
Hyponatremia, or plasma sodium being too low, is a Keeping it in perspective Fluid and Electrolyte Balance Is
serious electrolyte disturbance that can be fatal 260 Critical 262
Application exercise 260 Spotlight on… Finding Reliable Information about Water
Increasing fluid levels above normal is and Electrolytes 263
hyperhydration 261 Post-Test Reassessing Knowledge of Water and
Spotlight on a real athlete Hyponatremia in a Boston Electrolytes 263
Marathon Runner 261 Summary and Self-Test 263
8 Vitamins 265
Learning Objectives 265 Vitamin B12 and folate are two vitamins associated
Pre-Test Assessing Current Knowledge of Energy 266 with red blood cell function 287
8.1 Classification of Vitamins 266 Spotlight on supplements Vitamin C and Colds 288
A recommended daily intake has been established Spotlight on supplements Applying Critical Thinking Skills
for each vitamin 267 to Evaluating Dietary Supplements 288
Moderate to rigorous exercise may increase the need Spotlight on supplements Quercetin 289
for some vitamins, but the increase is small 273 Many vitamins are associated with growth
Poor food choices by athletes and sedentary people and development, including vitamins A and D 290
often lead to low vitamin intake 274
8.3 Sources of Vitamins 293
It is important to guard against both vitamin
Each person must decide the best ways to obtain
deficiencies and toxicities 275
an adequate amount of vitamins 294
8.2 The Roles of Vitamins in the Body 276 The vitamin content of a diet can vary tremendously
Some of the B-complex vitamins are associated based on the amounts and types of food
with energy metabolism 277 consumed 296
Spotlight on… Vitamins and “Energy” 280 Vitamins are added to many foods marketed
Some vitamins have antioxidant properties that to athletes 298
help protect cells from damage 281 The dose and potency of a vitamin supplement can
Vitamins with antioxidant properties are found vary substantially from brand to brand 299
in both food and supplements 282 Keeping it in perspective The Need for an Adequate but
Focus on research Exploring Free Radical Production Not Excessive Amount of Vitamins 299
during Exercise, Muscle Damage, and Antioxidant Application exercise 300
Supplementation 283
Post-Test Reassessing Knowledge of Vitamins 300
Spotlight on… Antioxidant Vitamins and Health 286 Summary and Self-Test 301
9 Minerals 303
Learning Objectives 303 It is important to guard against mineral
Pre-Test Assessing Current Knowledge of deficiencies 313
Minerals 304 Mineral toxicities are rare but possible 315
9.1 Classification of Minerals 304 9.3 The Roles of Minerals in Bone Formation 316
A recommended daily intake has been established for Spotlight on supplements Evaluating a
many minerals 305 High-Potency Multimineral Supplement Advertised
Moderate to rigorous exercise increases the loss of to Athletes 317
some minerals 305 Bones have both structural and metabolic
Poor food choices by athletes and sedentary people functions 318
often lead to low mineral intake 311 Achieving peak bone mineral density is critical to
9.2 Mineral Deficiencies and Toxicities 312 long-term health 318
Many factors influence mineral absorption 312 Bone loss is associated with aging 320
Contents ix
Calcium may be taken from bone to maintain calcium Several factors affect iron status in athletes,
homeostasis 320 particularly endurance and ultraendurance
Bone loss is associated with lack of estrogen 322 athletes 333
The roles of calcium and exercise in preventing or Athletes should consume a variety of iron-containing
reducing bone loss associated with aging have not foods 334
been fully established 323 9.5 The Roles of Minerals in the Immune
Focus on research Does the Disruption of the Menstrual System 335
Cycle That Occurs in Some Athletes Have Health The immune system protects the body from
Implications? 324 disease 336
It is important to meet the recommended dietary 9.6 The Adequate Intake of All Minerals 337
intakes for calcium and vitamin D 325 The key to obtaining all the minerals needed from
Many people consume an inadequate amount of food is to consume a nutrient-dense, whole-foods
calcium daily 325 diet 337
There are numerous strategies for increasing dietary The dose and potency of a mineral supplement can
calcium consumption 326 vary substantially from brand to brand 338
Phosphorus, fluoride, and magnesium are also Keeping it in perspective Minerals as Building
involved with bone health 328 Blocks 340
9.4 The Roles of Minerals in Blood Application exercise 340
Formation 328
Post-Test Reassessing Knowledge of Minerals 340
Iron is an integral part of hemoglobin 329
Blood tests can help detect iron deficiency 330 Spotlight on supplements How Beneficial Is Chromium
Athletes may develop iron deficiency and iron Supplementation for Athletes? 341
deficiency anemia 332 Summary and Self-Test 341
Iron deficiency and iron deficiency anemia negatively
affect performance 333
10 Diet Planning: Food First, Supplements Second 344

Learning Objectives 344 10.4 The Risks and Benefits of Caffeine and Alcohol
Pre-Test Assessing Current Knowledge of Diet Planning Consumption 360
for Athletes 345 Many athletes consume caffeine safely and effectively
as a central nervous system stimulant 360
10.1 Energy: The Basis of the Diet-Planning
Athletes should consider the risks and benefits of
Framework 345
alcohol consumption 362
A dietary prescription helps athletes
consume the proper amount of carbohydrates, 10.5 Dietary Supplements and Ergogenic Aids 364
proteins, and fats within their energy For those supplements that are known to be effective,
needs 347 the ability to enhance performance is relatively
Consuming nutrient-dense foods is the key to small 367
eating nutritiously without consuming excess NCAA bylaws regarding banned substances and non–
calories 349 muscle-building nutritional supplements 367
Practitioners should discuss dietary supplement use
10.2 Translating Nutrient Recommendations into
with athletes 368
Food Choices 351
Vitamin and mineral supplements are frequently used
Each athlete should have an individualized diet
by athletes 368
plan 353
Spotlight on supplements Understanding a Dietary
Supplement Label 369
Food intake needs to be distributed appropriately
Protein supplements are particularly popular with
throughout the day 354
high school and collegiate male athletes 370
10.3 Diet Plans Popular with Athletes 359
Spotlight on supplements Should I Take a Vitamin or
Vegetarian or vegan diet 359
Mineral Supplement? 370
Paleolithic (“Paleo”) diet 359
Probiotic supplements may improve gastrointestinal
Gluten-free diet 360
and immune functions in athletes 371
Low-carbohydrate diet 360
x Contents
Athletes typically consume herbals and botanicals to 10.6 A Comprehensive Nutrition Plan to Support
prevent or recover from illness or injury 371 Training and Performance 373
Spotlight on supplements Should I Take a Protein Spotlight on a real athlete Annika, a Collegiate Rower 374
Supplement? 371 Focus on research How Are Nutrition Recommendations
Spotlight on supplements ESPN—Every Supplement for Athletes Determined? 376
Produces News—How Professionals Can Keep Up 372
Post-Test Reassessing Knowledge of Diet Planning for
Keeping it in perspective Where Supplements Fit into the Athletes 377
Athlete’s Training and Nutrition Plan 373
11 Weight and Body Composition 380

Learning Objectives 380 11.4 Changing Body Composition to Enhance
Pre-Test Assessing Current Knowledge of Body Weight Performance 402
and Body Composition 381 Desired body composition can be used to determine a
target weight 402
11.1 Understanding Weight and Body
Body composition can be changed by increasing
Composition 382
muscle mass 403
It is important to understand the concepts of body
mass, weight, and composition 383 Application exercise 403
Body composition can be changed by decreasing
Spotlight on… Understanding Body Composition
body fat 404
Terminology 384
Increasing muscle mass while decreasing body fat is
11.2 Assessment and Interpretation of Weight and difficult 406
Body Composition 388 Body composition changes may be seasonal 406
Body weight is measured with a scale 388 Athletes who compete in lightweight sports push the
Body composition can be estimated by a variety biological envelope 407
of methods 388
Spotlight on a real athlete Sondra, a Superlightweight
Underwater weighing and plethysmography estimate
Kickboxer 409
body composition by determining body density 390
Underweight athletes may need to increase muscle
Body composition can be estimated using the thickness
mass and body fat 410
of skinfolds from specific sites on the body 392
Bioelectrical impedance analysis (BIA) uses electrical Focus on research Can Boxers Effectively “Make Weight”
currents to estimate the proportion of fat in the While Following a Nutritious Diet? 411
body 393 11.5 Supplements Used to Change Body
A beam of near-infrared light is used to distinguish Composition 412
between fat and other tissues 394 Supplements are often used to help increase muscle
Dual-energy X-ray absorptiometry (DEXA or DXA) mass 412
uses low-intensity, focused X-rays to determine bone
Spotlight on a real athlete One Wrestler’s True Story 413
density and estimate body composition 395
Supplements are often used to assist weight loss 414
Advanced imaging techniques include CT scans, MRI,
Citrus aurantium (bitter orange) may be used
and ultrasound 396
in supplements advertised as ephedra-free 417
Body composition results must be interpreted
Conjugated linoleic acid (CLA) is marketed to athletes
appropriately 396
as a way to change body composition and improve
Body weight results must be interpreted appropriately
performance 417
and used consistently 396
Athletes should be cautious about using weight-loss
11.3 Body Composition and Weight Related to and muscle-building supplements 417
Performance 397
Spotlight on… Finding Reliable Information about Body
Certain physical characteristics are associated with
Composition and Body Weight 417
sports performance 397
Keeping it in perspective Body Composition, Body
Spotlight on… Athletes and Appearance—Meeting Body
Weight, Performance, Appearance, and Health 418
Composition Expectations 400
Many athletes establish weight and body composition Post-Test Reassessing Knowledge of Body Weight and
goals in an effort to improve performance or Body Composition 419
health 401 Summary and Self-Test 419
Contents xi
12 Disordered Eating and Exercise Patterns in Athletes 421

Learning Objectives 421 It is important to distinguish “normal” and
Pre-Test Assessing Current Knowledge of Disordered dysfunctional eating and exercise behaviors in
Eating and Exercise Dependence 422 athletes 438
Ultimately, eating disorders have a negative effect on
12.1 Case Study: Disordered Eating and Eating
performance and health 439
Disorders 422
If disordered eating or an eating disorder is
Case Study: Karen, a cross-country runner 422
suspected, then the athlete should be approached
12.2 Overview of Eating and Exercise with care and concern 440
Patterns 424 It is important to promote a culture that supports
“Normal” eating is flexible 424 “normal” eating for all athletes 440
Disordered eating is not the same as an eating
12.4 Energy Availability, Female Athlete Triad,
disorder 425
and Relative Energy Deficiency in Sport
Eating disorders are psychiatric diseases 426
(RED-S) 441
Anorexia athletica describes an eating disorder
Low energy availability is a major factor in
unique to athletes 429
performance and health 442
Obsessive-compulsive disorder and disordered eating
The Female Athlete Triad raised awareness of
may be intertwined 430
potential problems in athletes 443
Some people suffer from exercise dependence and
Amenorrhea is the absence or suppression of
voluntarily engage in excessive exercise 430
menstruation 443
Spotlight on… Do Combat Athletes Have Eating Low bone mineral density is a factor involved in the
Disorders? 431 Female Athlete Triad 444
Application exercise 432 Both elite and recreational athletes can develop the
Focus on research To What Degree Is Exercise Female Athlete Triad 446
Dependence Associated with Diagnosed Eating Disorders, Spotlight on… Normal Bone Density in a Former
and Does Exercise Dependence Change with Treatment for Amenorrheic, Osteoporotic Distance Runner 446
Eating Disorders? 433 The Relative Energy Deficiency in Sport (RED-S) is a
proposed extension to the Female Athlete Triad 447
12.3 Disordered Eating and Eating Disorders in
Prevention, intervention, and treatment of low energy
Athletes 434
availability are critical 448
The prevalence of disordered eating and eating
disorders is difficult to determine 435 Spotlight on… Finding Reliable Information about Low
Some sports have a higher prevalence of disordered Energy Availability 449
eating and eating disorders 435 Keeping it in perspective Eating, Exercising, Weight, and
More information is emerging about eating disorders Performance 450
in males 436 Post-Test Reassessing Knowledge of Disordered Eating
Disordered eating behaviors may progress to an and Exercise Dependence 450
eating disorder 437
13 Diet and Exercise for Lifelong Fitness and Health 453

Learning Objectives 453 Spotlight on... Finding Reliable Information about Diet,
Pre-Test Assessing Current Knowledge of Health, Fitness, Exercise, and Health 459
and Chronic Diseases 454 13.2 The Impact of Overweight and Obesity on
13.1 The Lifelong Athlete 454 Chronic Diseases 460
Most collegiate athletes do not become professional The majority of Americans are overweight or
athletes and must adjust to reduced exercise obese 461
training 455 Spotlight on… Childhood and Adolescent Obesity 463
Various nutrition and exercise guidelines are Spotlight on a real athlete Susan, 26-Year-Old,
remarkably similar, although there are some Former Collegiate Basketball Player, No Longer Playing
differences 456 Competitively 464
xii Contents
Regulation of body weight is a complex process that Spotlight on… Heart Disease (Atherosclerosis) 486
is not completely understood 465 Osteoporosis is characterized by low bone mineral
The treatment of overweight and obesity involves density 487
long-term changes to established food and exercise Spotlight on… Metabolic Syndrome 488
patterns 468
Spotlight on a real athlete Lena, 67-Year-Old,
Focus on research How Does Exercise Affect the Formerly Lightly Active, Now Has Physical
Processes That Regulate Energy Balance? Are the Effects Limitations 489
Different in Men and Women? 470 Many cancers are related to lifestyle 490
Spotlight on… Overweight and Obesity 473 Spotlight on… Osteoporosis 490
13.3 Diet, Exercise, and Chronic Disease 474 Chronic disease risk can be assessed with a number of
Diet and exercise are associated with the prevention screening tools 491
and treatment of hypertension 474 Spotlight on… Lifestyle-Related Cancers 491
Diabetes is a group of diseases characterized by a Spotlight on... Finding Reliable Information about Chronic
high blood glucose level 475 Diseases 492
Spotlight on… Hypertension 475 Physical activity and fitness may reduce the adverse
Diet and physical activity play critical roles in the impact of overfatness on health 493
management of type 2 diabetes 476 The Health at Every Size movement emphasizes
Spotlight on… Type 2 Diabetes 476 improved metabolic health over weight and fat
loss 494
Spotlight on… Glycemic Index and Glycemic Load 477
Behavior change is needed to prevent and treat
Spotlight on a real athlete Lucas, 23-Year-Old, Collegiate lifestyle-related chronic diseases 494
Cross-Country Runner 478
Keeping it in perspective Everyone Is an
Cardiovascular disease is the major cause of death in
Athlete 495
the United States 480
Post-Test Reassessing Knowledge of Health, Fitness, and
Spotlight on a real athlete Vijay, 38-Year-Old, Occasional
Chronic Diseases 496
Triathlete 481
Spotlight on a real athlete Freddie, 48-Year-Old, Former
Star High School Athlete, Physically Active until His Appendices 499
Mid-20s, Sedentary for 20 Years 484
Metabolic syndrome is a cluster of metabolic Glossary 543
disorders strongly associated with abdominal obesity Index 551
and insulin resistance 486
Preface
Sports nutrition is a natural marriage of two fields: principles are outlined. The intensity and duration of
nutrition and exercise physiology. These complemen- exercise training and the unique demands of compe-
tary academic disciplines enable us to understand the tition affect nutrition requirements and food intake.
energy expenditure that is required by exercise and Many recreational athletes require only a good basic
sport and the energy intake that is vital to support diet. Nearly all athletes have q uestions about supple-
these activities. Exercise challenges the human body ments, and the first chapter discusses basic informa-
to respond and adapt, and proper nutrition supports tion about dietary supplements.
the physiological processes that make it possible to do The first chapter also emphasizes the science be-
so. Although all people can benefit from proper nutri- hind sports nutrition recommendations. From the
tion and exercise, athletes must pay careful attention beginning, students should recognize that the recom-
to both. Training and nutrition are key elements of ex- mendations made throughout the text are evidence
cellent athletic performance. based. As part of the critical thinking process, future
Nutrition for Sport and Exercise is designed primarily chapters will reinforce some of the basic concepts in-
as a college-level text for upper-division courses in sports troduced in the initial chapter, such as the strength of
nutrition. It carefully illustrates the links among exer- the scientific evidence, research design, and consensus
cise, nutrition, and, the ultimate goals, which are recov- opinion. Each chapter includes a Focus on research
ery, optimal performance, and good health. In addition box, which examines a specific research study in de-
to explaining the rationale behind the recommendations tail. The feature provides a more in-depth look at a
made to athletes, the text helps instructors and students topic relevant to the content of the chapter and uses
translate these recommendations to specific plans for the different types of research studies to explain scientific
appropriate amount and type of foods, beverages, and/ methods used by the researchers, what was discov-
or supplements to support training, recovery, and per- ered, and the significance of the research.
formance. First and foremost, this book is scientifically A unique feature of this chapter is the informa-
sound and evidence based, but it is also filled with prac- tion on the scope of practice of dietitians, exercise
tical nutrition information and designed so faculty can physiologists, athletic trainers, strength and condition-
easily teach from the text. ing coaches, and other sports-related professionals.
To understand sports nutrition, students must un- As with any integrated discipline, no one profession
derstand both nutrition and exercise physiology. For “owns” sports nutrition. However, the extent of pro-
example, carbohydrates are found in food and are fessional training and licensure can help students
used by the body to fuel exercise. The type and amount understand practice boundaries and when to refer to
of carbohydrates in foods are “nutrition” issues. The someone with the appropriate expertise, professional
influences of exercise intensity and duration on carbo- training, and/or credentials.
hydrate usage are “exercise physiology” issues. Sports Chapters 2 and 3 cover energy concepts. Extensive
nutrition requires an understanding and integration of teaching experience has convinced us that students
these issues because the timing of carbohydrate intake more easily understand the difficult area of energy
or the amount needed to delay the onset of fatigue in- when presented in a two-part approach. The first part
volves both nutrition and exercise physiology. The goal (Defining and Measuring Energy) introduces general
of this book is to integrate the principles of nutrition energy concepts—what energy is and how it is mea-
and exercise physiology in a well-organized, scientifi- sured by direct and indirect calorimetry. This leads to
cally sound, and practical sports nutrition text. a discussion of energy balance and an explanation of
factors that affect it, such as Resting Metabolic Rate,
physical activity, and food intake.
The Plan of the Text
After that foundation is established, students can
Chapter 1, Introduction to Sports Nutrition, sets more easily understand the specific energy systems
the stage. Broad terms such as a thlete and exercise needed to fuel exercise of varying intensities as pre-
are defined, and basic training and sports nutrition sented in Chapter 3, Energy Systems and Exercise.
xiii
xiv Preface
The focus of this chapter is an explanation of the three Supplements are a complicated issue requiring an un-
major energy systems used to replenish ATP—creatine derstanding of legality, ethics, purity, safety, and effec-
phosphate, anaerobic glycolysis, and oxidative phosphor- tiveness. Although most dietary supplements have not
ylation. Oxygen consumption, fuel utilization, and the been shown to be effective, practitioners will have little
respiratory exchange ratio are described, and the safety credibility with athletes if they simply dismiss their use.
and effectiveness of creatine supplements are reviewed. Exploring the issues surrounding dietary supplements
Chapters 4, 5, and 6 cover three energy-containing helps students become better critical thinkers.
nutrients—Carbohydrates, Proteins, and Fats. These top- No sports nutrition book would be complete
ics are at the heart of sports nutrition. Each chapter without a chapter on body composition. Chapter 11,
includes a description of digestion, absorption, and me- Weight and Body Composition, is realistic—it consid-
tabolism of these nutrients and explains each as a source ers measurement techniques, error of measurement,
of energy based on the intensity and duration of exercise. interpretation of body composition results, and the re-
Current recommendations for athletes are outlined, and lationship of body composition and weight to perfor-
the effects of inadequate intake on training, recovery, and mance. The chapter begins with a review of methods
performance are discussed. Type, amount, and timing for determining body composition and the advantages
are important nutrition concepts, and these chapters end and disadvantages of each. The role of training and nu-
with a focus on the translation of current recommenda- trition in increasing muscle mass and decreasing body
tions to appropriate food and beverage choices. fat is explained. Minimum and target body weights,
Similar to Chapters 4 through 6, Chapters 7 based on a body composition that promotes health,
through 9 are nutrient focused. Water and Electrolytes are discussed for sports in which making weight or
are covered first, followed by Vitamins and Minerals. achieving a certain appearance is important. Muscle-
These chapters feature a global approach so that stu- building and weight loss supplements are also covered.
dents can relate to body systems that are influenced by Chapter 12 covers disordered eating and exercise pat-
many different factors. For example, Chapter 7 begins terns in athletes. The philosophy expressed throughout
with an overview of water and electrolytes but empha- the book is that normal eating is flexible and that food
sizes the effect that exercise has on fluid and electrolyte is eaten both for fuel and for fun. However, disordered
balance by examining water and electrolyte loss and in- eating and life-threatening eating disorders can touch
take during training and competition. The recommen- the lives of anyone who works with athletes, and these
dations for replenishment of water and electrolytes are problems cannot be ignored. This chapter follows the
a logical extension of understanding fluid homeostasis. progression of eating and activity patterns from “normal”
To avoid the encyclopedic approach that can to disordered to severely dysfunctional. Low energy avail-
overwhelm students with detailed information about ability is explained and the interrelated elements of the
vitamins and minerals, Chapters 8 and 9 are organized Female Athlete Triad and the Reduced Energy Deficiency
according to function. In the case of vitamins, their ma- in Sport (RED-S) are discussed.
jor roles in energy metabolism, antioxidant protection, Whereas the focus in most of the chapters is on the
red blood cell function, and growth and development trained athlete, the final chapter gives ample coverage
are explained. The minerals chapter is organized accord- to diet and exercise for lifelong fitness and health and
ing to bone, blood, and immune system function and their roles in preventing or delaying chronic disease.
emphasizes calcium, iron, and zinc, respectively. Each Many students dream of working with elite athletes,
chapter also discusses adequate intake and the potential but, in reality, most will work with many people who are
for clinical and subclinical deficiencies and toxicities. recreational athletes or are untrained, have relatively
Vitamin- and mineral-rich foods, fortified foods, and sup- low fitness levels, eat poorly, and want to lose weight.
plement sources are covered, with special attention paid This chapter addresses the issue of declining physical
to the perceived need for supplementation by athletes. activity associated with aging and uses scenarios of for-
After a solid foundation in principles of sports nu- mer athletes to highlight chronic diseases such as obe-
trition has been laid, the text moves into comprehensive sity, type 2 diabetes, heart disease, metabolic syndrome,
diet planning. Chapter 10 is entitled Diet Planning: Food osteoporosis, and lifestyle-related cancers. The chapter
First, Supplements Second and helps students take the has been organized to reflect the primary role that over-
science-based nutrient recommendations made in the weight and obesity play in the development and pro-
previous chapters and translate them into daily food gression of many chronic diseases. It also explains the
choices, including food and fluid intake prior to, during, many mechanisms, some of which are not precise, that
and after exercise. The chapter emphasizes developing the body uses to regulate body weight.
a plan for matching dietary intake to the demands im- Nutrition for Sport and Exercise is a blend of nu-
posed by training, with consideration for the athlete’s trition and exercise physiology and both scientific
specific sport. This chapter also contains informa- and practical information. It fully integrates both
tion about caffeine, alcohol, and dietary supplements. fields of study. It is not an exercise physiology book
Preface xv
with nutrition as an afterthought or a nutrition book New to the Fourth Edition

with superficial explanations of core exercise physiol-
The fourth edition of Nutrition for Sport and Exercise
ogy principles. The authors, a registered dietitian and
includes a thorough review of the most recent pub-
an exercise physiologist, have more than 45 years of
lished literature so that the material included in the
classroom experience in sports nutrition. They have
textbook represents the most current, cutting-edge
used that experience to create a text that meets the
scientific information, up-to-date guidelines, and evi-
needs of both nutrition and exercise science majors
dence-based recommendations.
and faculty.
Learning objectives have been closely matched
with major headings and multiple-choice questions to
Features of the Text help students recognize and learn the major concepts
of each chapter. Current guidelines and position papers
Each chapter is designed to guide students through
appear throughout, including the 2015–2020 Dietary
the learning process, beginning with Learning Objec-
Guidelines and the 2016 Nutrition and Athletic Perfor-
tives for students to master as they study the material.
mance position paper. The analysis of a 24-hour diet of
A Pre-Test helps to assess students’ current knowledge
a male collegiate cross-country runner, which is used as
of the topic to be discussed. At the end of each chapter,
an example throughout the text, has been updated to
a Post-Test is given to test what students have learned.
make it easier to compare goals with intake. Other new
The answers to the Post-Test found in Appendix O are
or updated content includes the following:
used to illuminate misconceptions about the topic
as well as to pinpoint material that warrants further Chapter 1: Introduction to Sports Nutrition
study. ●● Inclusion of the 2015–2020 Dietary Guidelines
Glossary terms are highlighted throughout the ●● Inclusion of My Plate, My Wins, which helps con-
chapters, giving students immediate access to their
sumers implement the 2015–2020 Dietary Guidelines
definitions as well as helping them identify important
●● Inclusion of the updated Nutrition Facts food label
terms to study as they prepare for exams. The defini-
tions have also been gathered into an alphabetical
●● Updated basic sports nutrition guidelines based on
glossary at the back of the book. the 2016 Nutrition and Athletic Performance position
Numerous sidebars appear throughout the text, paper published by the Academy of Nutrition and
exposing students to high-interest information on di- Dietetics (AND), Dietitians of Canada (DC), and the
verse topics. The sidebars highlight applications of American College of Sports Medicine (ACSM)
concepts, present the latest findings, and point out ●● Updated information on purity, effectiveness, certi-
controversial ideas without interrupting the flow of fication programs, and use of dietary supplements
the text. Selected Spotlight features highlight impor- among athletes
tant websites that students can trust to find informa- ●● Up-to-date requirements for exercise and nutrition
tion on each topic. credentials and certifications
Every chapter has a Focus on research feature. This Chapter 2: Defining and Measuring Energy
feature walks the reader through a published research
study, discussing the specific purpose of the study, what
●● New Spotlight on wearable fitness/activity tracking
the researchers did, what they found, and the signifi- devices
cance of their findings. Readers are introduced to dif- ●● New graphics/images of new technology for tracking
ferent types of research studies; exposed to both current fitness and activity
research and classical, historical studies in the topic ●● New section added on technological advances and
area of each chapter; and given examples of how to devices for tracking activity, fitness, and energy
clearly and concisely summarize and apply research in expenditure
the field. ●● Updated and revised section about self-reported di-
Each chapter ends with a Summary that restates etary and energy intake
the major ideas, and a Self-Test is provided, which ●● Updated references and revised section about por-
includes multiple-choice, short-answer, and critical table metabolic measurement systems
thinking questions, so students can test their knowledge
Chapter 3: Energy Systems and Exercise
of the facts and concepts presented. The answers to the
multiple-choice questions can be found in Appendix O. ●● Updated references and revised Spotlight on cre-
References for the major articles discussed throughout atine loading and supplementation
the chapter as well as suggested readings are available ●● Updated references and revised Spotlight on alcohol
online. All of these features are d esigned with the stu- metabolism
dent in mind, to help him or her identify and grasp the ●● Updated glossary
important concepts presented in each chapter. ●● Updated images
xvi Preface
Chapter 4: Carbohydrates ●● Updated product information of selected protein

●● Updated Spotlight on glycemic index supplements
●● New Focus on Research article
●● Revision of the beta-alanine supplements section to
reflect new evidence of effectiveness
●● Updated information about training in a low carbo-
hydrate state
●● Revision of amino acid supplement information to
reflect recent research findings
●● Complete revision of the Carbohydrate Recommen-
dations for Athletes section to reflect the AND, DC, Chapter 6: Fats
and ACSM 2016 Nutrition and Athletic Performance ●● Complete revision to reflect the 2015 Nutrition and
position paper and other recent research
Athletic Performance position paper and other recent
●● Updated carbohydrate product information through- research
out the chapter ●● Updated Spotlight on trans fatty acids
●● Expanded section on the use of the carbohydrate ●● Updated images
mouth-rinsing strategy during exercise ●● Revised section on training with high-fat, low-carbo-
●● Updated Spotlight on sports drinks, bars, and gels
hydrate diets
●● New section on refueling between exercise sessions ●● Revised to reflect Dietary Guidelines for Americans
●● Updated Spotlight on a real athlete: Lucas, a Cross- 2015–2020
Country Runner ●● Addition of new Nutrition Facts label
●● Inclusion of information from the 2015 Academy of ●● Revision of table of total and saturated fat content of
Nutrition and Dietetics Health Implication of Dietary
selected snack foods
Fiber position paper ●● Updated Spotlight on a real athlete
●● Additional information about vegan foods and glu-
ten-free foods Chapter 7: Water and Electrolytes
●● New section and table explaining fermentable carbo- ●● Complete revision to reflect the 2015 Nutrition and
hydrates (FODMAP) Athletic Performance position paper and other recent
●● Addition of a section on gluten intolerance research
Chapter 5: Proteins
●● Updated graphics
●● Updated table on sodium-containing products
●● Addition of digestible indispensable amino acid ●● Updated table on composition of various pre-exer-
score (DIAAS) method to determine protein quality
cise beverages
●● Streamlined metabolism section ●● Updated table on composition of various beverages
●● Consolidation of immune system material into two
consumed during exercise
distinct sections ●● Updated table on composition of various beverages
●● Complete revision of the Protein Recommendations
consumed post-exercise
for Athletes section to reflect the 2015 Nutrition and ●● Revised and updated section on hyponatremia
Athletic Performance position paper and other recent
●● Revised and updated section on glycerol hyperhy-
protein research
dration
●● Incorporation of information unique to body build-
ers into the Protein Recommendations for Athletes Chapter 8: Vitamins
section ●● Updated summary charts of fat- and water-soluble
●● Updated Focus on research vitamins, including information about cell signaling
●● Reorganization of the Protein Recommendations for and gene expression
Athletes section to reflect the focus on protein quan- ●● New chart reflecting the probability of adequate vi-
tity, quality, dose (per meal), and distribution across tamin intake for adults based on information in the
the day 2015–2020 Dietary Guidelines
●● Updated information regarding the use of higher ●● Revised and updated Focus on research
protein intake to try to offset loss of muscle mass ●● Updated and revised information about vitamin D,
while restricting energy intake (“dieting”) especially its role in athletic performance
●● Consolidation and expansion of material on vegetar- ●● Streamlined the section about developing toxicities
ian and vegan diets and inclusion of the 2016 Acad- ●● Updated and revised the sections about antioxidant
emy of Nutrition and Dietetics position paper on
vitamin supplements and performance and antioxi-
vegetarian diets
dant vitamins and health
●● Revision of the Spotlight on a real athlete feature to ●● Revised and updated Spotlight on antioxidant vita-
reflect issues related to the dose and distribution of
mins and health
protein across the day
Preface xvii
●● Revised Spotlight on supplements Chapter 11: Weight and Body composition

●● Complete revision of the material about quercetin ●● Revised section on BMI and athletes
●● Updated product information to reflect current ●● Updated section and references on DEXA
formulations ●● Updated section and references on advanced im-
●● Revised section on high-potency vitamin aging techniques used for assessment of body
supplements composition
Chapter 9: Minerals ●● Updated images
●● Reorganization and revision of section on
●● Updated summary charts of all minerals
height, weight, body size, and body composition in
●● New chart reflecting the probability of adequate
athletes
mineral intake for adults based on the 2015–2020
●● Revised section on body weight and composition
Dietary Guidelines
goals
●● Revised incidence and prevalence figures for dis-
●● Revised Application exercise
eases such as osteoporosis and iron deficiency
anemia
●● Incorporation of new evidence on weight cycling
●● Reorganized and updated the section on iron, par-
●● Updated Spotlight on finding reliable information
ticularly iron deficiency and iron deficiency anemia about body composition and body weight
in athletes and the effect that each may have on Chapter 12: Disordered Eating and Exercise Patterns
performance in Athletes
●● Revised the material on minerals involved in the im- ●● Updated Learning Objectives
mune system ●● Revisions to the case study to acknowledge the role
●● Fine-tuned the section on mineral supplementation,
social media may play
including chromium ●● New subsection on obsessive-compulsive disorders
Chapter 10: Diet Planning: Food First, Supplements intertwined with disordered eating with updated
Second information about orthorexia nervosa and muscle
●● Added new section featuring currently popular diets dysmorphia
among athletes, such as the “Paleo” Diet and gluten- ●● Revised section and updated references on exercise
free diet for nonceliacs dependence and excessive exercise
●● Inclusion of the 2015–2020 Dietary Guidelines and ●● New table with validated instruments for assessing
the Healthy U.S.-Style Eating Patterns exercise dependence, exercise addiction, and patho-
●● Updated recommendations for food and fluid intake logical exercise
prior to, during, and after exercise ●● Updated information on disordered eating and eat-
●● Updated caffeine information ing disorders in athletes, including new material
about male athletes
●● Considerable revision of the alcohol section, includ-
ing updated prevalence of alcohol intake by athletes,
●● Revised table on sports and activities at high risk for
reasons why athletes consume alcohol, and effects development of eating disorders
of alcohol on training, recovery, performance, and ●● Significant revisions to the section formerly named
health Female Athlete Triad by focusing on low energy
●● Updated table on safety and effectiveness of 27 di- availability, which includes the energy availability
etary supplements commonly used by athletes formula
●● Updated Dietary Supplement Label information
●● Retained information about the Female Athlete
Triad, explained the Reduced Energy Deficiency in
●● Updated Focus on Research feature based on the
Sport (RED-S), and added discussion of controver-
AND, DC, and ACSM 2016 Nutrition and Athletic
sies regarding the two models
Performance position paper
●● Revised Spotlight on finding reliable information
●● Expanded the section on probiotics
about low energy availability
●● Revised the last section, A Comprehensive Nutri-
tion Plan to Support Training and Performance, Chapter 13: Diet and Exercise for Lifelong Fitness
by adding a four-step process (assessment, goal- and Health
setting, action plan, and evaluation and reassess- ●● Updated information regarding elite male athletes,
ment) to create a nutrition plan, which is illustrated development of chronic disease, and life expectancy
in the accompanying case study (Spotlight on a real as they age
athlete) ●● Updated the Dietary Guidelines and the American
●● Replaced more than 50 percent of the references Heart Association guidelines
cited in the 3rd edition
xviii Preface
●● Revised the leading and actual causes of death fig- reports; new assignable labs; custom food and rec-
ures to reflect recent statistics ipe features; the latest Dietary Reference Intakes;
●● Updated information (appetite regulation signals and goals and actual percentages of essential nutri-
and obesity-promoting gut bacteria) and figure ents, vitamins, and minerals. New features include
about the regulation of body weight enhanced search functionality with filter option,
●● Updated table of comparison of weight-loss plans easy-to-use instructor page, and resources tab with
with current program information for Atkins, Or- helpful information.
nish, and Weight Watchers diets
●● Updated new prevalence information for Spotlight Acknowledgments
features on Type 2 diabetes, heart disease, metabolic
syndrome, and osteoporosis From initial conceptualization to final product, this
fourth edition has required the efforts and inspiration
of many people. The authors would like to thank those
Appendices people, both together and individually, who have ei-
●● New Appendix B entitled Healthy U.S.-Style Pattern: ther directly or indirectly helped make this book a re-
Recommended Intake Amounts ality. It takes an astonishing number of talented and
●● New Appendix C entitled Healthy Vegetarian Pat- creative people at Cengage Learning and associated
tern: Recommended Intake Amounts companies to produce a book like this, and we want
to personally thank them all.
We thank Krista Mastroianni, Product Manager,
Instructor and Student Resources for her belief in this book. We also thank Carol Samet,
Instructor Companion Site Senior Content Project Manager at Cengage Learning,
Everything you need for your course is in one place! and Mary Stone, Project Manager at MPS Limited, who
This collection of book-specific lecture and class tools both shepherded the manuscript through the many
is available online at www.cengage.com. Access and production stages to final product. Thanks to Thomas
download PowerPoint presentations, images, instruc- Griffin, Senior Media Producer, for his development of
tor’s manual, and more. the MindTap Reader and Marina Starkey, Product As-
sistant. We also extend our gratitude to Michael Cook
Nutrition MindTap for his guidance on the book design and cover, and to
The Nutrition for Sport and Exercise MindTap brings photo researcher Christine Myaskovsky at Cengage
course concepts to life with interactive learning, study, Learning for her hard work in securing all the photo-
and exam preparation tools that support the printed text- graphs in the book.
book. The MindTap includes an interactive eReader, and We are particularly appreciative of those who re-
interactive teaching and learning tools, including quiz- viewed the text. Their time, effort, and suggestions
zes, flashcards, and more. It also contains built-in met- have helped make this a much better book. We appre-
rics tools that monitor student engagement in the course. ciate your insights and your suggestions.
Test Bank Reviewers

Powered by Cognero, the Test Bank is a flexible, on-
line system that allows instructors to author, edit, Fourth Edition
and manage test bank content from multiple Cengage Brittanie Lockard, George Mason University
Learning solutions; create multiple test versions in an Janet Colson, Middle Tennessee State University
instant; and deliver tests from your Learning Manage- Kim Baskette, Old Dominion University
ment System (LMS), your classroom, or anywhere you J. Paul Fikes, Wayland Baptist University
want. Simin Levinson, Arizona State University
Susan J. Massad, Framingham State University
Diet & Wellness Plus
Take control. Reach your goals. Experience Diet Third Edition
Analysis Plus. Diet Analysis Plus allows students to Audra Boehne, Kishwaukee College
track their diet and physical activity, and analyze
Jennifer Bunn, Campbell University
the nutritional value of the food they eat so they can
Daniel L. Kresge, Mitchell College
adjust their diets to reach personal health goals—all
while gaining a better understanding of how nutri- Judith M. Lukaszuk, Northern Illinois University
tion relates to and impacts their lives. Diet Analysis Gail Meinhold, MiraCosta College
Plus includes a 55,000+ food database; customizable Jacob M. Silvestri, Hudson Valley Community College
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accomplish this, General Liprandi gathered up his troops behind the
defiles at Tchorgun on the Tchernaia. Here, having previously
reconnoitred our position, he divided his forces on the morning of the
25th of October, directing one body by the great military road, the
other by Kamara, and debouching upon the plain near the Turkish
redoubts. The redoubts were armed with two or three heavy ship-
guns, and each manned by about 250 Turks. The Russians coming
on with the dawn, some 12,000 strong, with from thirty to forty field-
guns, attacked the redoubts with horse artillery, and carried them in
succession; the Turks firing a few shots, and then flying in disorder
under a fire of artillery and the swords of the Cossacks. Sir Colin
Campbell, aroused by the firing, instantly drew up the 93rd in front of
the village of Kadakoi; and the affrighted Turks rallied for a moment
on the flanks of that “living wall of brass,” to use the language of a
French writer, presented by the Highlanders. But the redoubts being
taken, the enemy’s artillery advanced and opened fire; and the
cavalry came rapidly up. As the 93rd was within range, Sir Colin
Campbell drew them a little backward behind the crest of the hill.
The British cavalry lay to the left of the Highlanders, and a large
body of Russian cavalry menaced both. The larger section went
towards the encampment of the British cavalry, and were met at
once by the heavy brigade, under General Scarlett. A brief but
brilliant encounter followed: for a moment the Greys and Enniskillens
in the first line seemed swallowed up, in another they reappeared
victorious. The long, dense line of the Russian horse had lapped
over their flanks; but the second British line, consisting of the 4th and
5th Dragoons, charging, the Russians were broken and rapidly made
off. While this was proceeding, a body of some 400 cavalry rode at
the Highlanders, who, not deigning to form square, mounted the
crest of the hill, behind which they had taken shelter, fired in line two
deep, and sent the enemy flying.
But the fighting was not yet over. Seven guns taken in the
redoubts yet remained in the possession of the enemy; and Lord
Raglan sent an order to Lord Lucan to prevent the enemy from
carrying off the guns, if possible. The order was wrongly interpreted
as a peremptory order to charge, and in that sense it was repeated
by Lord Lucan to Lord Cardigan, who obeyed it and charged into the
very centre of the enemy’s position, with a desperate sacrifice of
men, but not without inflicting severe blows upon the enemy. Nor
was the loss of life entirely a waste. To the Russians the incident
proved the unmeasured daring of the foe they had to face; to the
British troops it showed the lengths to which discipline and fidelity
can be carried. The light cavalry brigade mustered 607 sabres that
morning; in the twenty minutes occupied by the charge and the
return, they lost 335 horses, and had nearly as many officers and
men killed or wounded. The heavy dragoons and the Chasseurs
d’Afrique covered the retreat of the bleeding remnant of this daring
band. It was now nearly noon: the fourth division, under Sir George
Cathcart, and the first division, under the Duke of Cambridge, had
come up; and the Russians abandoned all the redoubts, except the
furthest one to the right. Nothing more was done that day. Looking to
the extent of the position previously occupied. Lord Raglan
determined to contract his line of defence to the immediate vicinity of
Balaklava and the steeps in the right rear of the British army.
Next day the enemy sallied forth from Sebastopol, 7000 or 8000
strong, and attacked the right flank of the British army; but, steadily
met by the second division under Sir De Lacy Evans, supported by
the brigade of Guards, a regiment of Rifles, two guns from the light
division, and two French battalions, the Russians were gallantly
repelled, and then chased down to the slope, with a loss of some
600 killed and wounded, and 80 prisoners.
THE BATTLE OF INKERMAN (NOVEMBER 5TH, 1854)
Another fierce engagement, the most important of all in which the

belligerents have yet been engaged, took place on the 5th of
November. For some days previously, the Russians, who already
possessed a large force in the prolonged fortifications, and others to
the rear of the allies in the neighbourhood of Balaklava, had been
observed to receive large reinforcements, which, added to Liprandi’s
corps on the Russian left, of 30,000 or more, and the garrison, would
probably justify Lord Raglan’s estimate of 60,000 men arrayed
against the allies on the memorable 5th of November. To augment
the weight of the force brought down to crush the besiegers, the now
useless army of the Danube had been withdrawn from Moldavia,
leaving Bessarabia still defended by its special army, but not, it is
supposed, entirely exhausting the reinforcements to be brought from
the interior. The effort of Menshikov to throw his strength into a
succession of powerful and, if possible, decisive blows, is shown by
the advance of Dannenberg’s army in the very lightest order,
augmenting the numbers about Sebastopol without much regard
either to their equipment or provision. The aim was to bear down by
accumulated pressure; and it was with such a view that the batteries
resumed the bombardment of the allies in their besieged camp, a
strong force from the garrison moved out to act with Dannenberg’s
army, and Liprandi made a feint, that might have been, had it
succeeded, a penetrating attack towards the rear; and as it was, it
did busy a portion of the British and French forces. Thus the allies
were to be occupied all round, while the weak, unintrenched, and
unfortified point in their position towards the valley of the Inkerman
was to be penetrated by a force of great weight and momentum.d
The English encampments were established between Karabelnaia
and the valley of the Tchernaia, on a plateau called Inkerman, which
two ravines narrowed at the south in a way which made it a kind of
isthmus. Two strong Russian columns, consisting together of thirty-
six thousand men, converged in this direction. The first came out
from Karabelnaia; the second descended from the heights on the
opposite bank of the Tchernaia and crossed that river near its mouth
in the bay.
They had to join in order to turn the English camp and take it from
the back. Their movements were badly planned; each acted on its
own initiative instead of joining. However, the English were in
extreme danger. The Karabelnaia column surprised one of their
divisions and nearly overwhelmed it by force of numbers. With a
small reinforcement the English disputed every inch of ground with
desperation and the struggle was prolonged through rain and fog, till
the Russian general Soimonov was mortally wounded; fear struck
his battalions: they ceased to advance, then retreated, not receiving
any orders, and did not return to the combat.
The column which came from the opposite side of the Tchernaia,
and which General Pavlov commanded, had in the meantime
commenced its attack on the other part of the English camp. Here
were furious shocks and long alternations of success and defeat.
Although the English right had been joined by their left, having got rid
of the Karabelnaia column, the inequality of numbers was still great.
The English had driven back the advance guard of Pavlov’s column
to the valley of the Tchernaia; but the greater part of this column,
supported by an immense artillery (nearly one hundred guns)
pushed forward its closely serried battalions with such violence that
in the end they were masters of an earthwork, which protected the
right side of the English camp (a battery of sand bags).
Had the Russians remained in this position, the allies would have
lost the day. Till then the English had made it their pride to keep up
the struggle without the help of the French. There was not a moment
to lose; two of their generals were killed, several no longer able to
fight; the soldiers were exhausted. Lord Raglan called the French,
who were awaiting the signal.
General Bosquet, who commanded the corps nearest the English,
sent out the first two battalions he had at hand. It would have been
too late if the enemy had passed the fortification they had seized and
had extended beyond the isthmus. The Russians had been less
active than brave. The French foot soldiers renewed the marvellous
charge of the English cavalry at Balaklava. In their vehemence, they
drove the greater number of the Russians far behind the battery of
sand bags; they were repulsed in their turn by the mass of the
enemy; but the movement of the latter had nevertheless been
checked. The Russian leaders were not able to manœuvre promptly
enough to place themselves, as they might have done, between the
English and the new reinforcements of French.
The French battalions arrived in double quick time with that agility
already shown at Alma by the soldier trained in African wars. The
Russians repulsed a second attack; they succumbed under a third
made with more reinforcements. One of their regiments was
precipitated by the French zouaves and turcos from the summit of
the rocks into a deep ravine where it was shattered. The rest of the
Russian troops made a slow and painful retreat under the terrible fire
of the French artillery.
This sanguinary day cost the Russians twelve thousand men,
killed, wounded, or missing. The English lost about twenty-six
hundred men, the French seventeen to eighteen hundred. Beside
their decisive intervention on the plateau of Inkerman, the French
troops had repulsed a sortie of the garrison at Sebastopol.
According to military historians, the check of the Russians was
due, to a great extent, to their want of mobility and their incapacity
for manœuvring; the pedantic and circumstantial tactics imposed on
them by Nicholas only served to hinder them in presence of the
enemy.
The allies, victorious, but suffering after such a victory, suspended
the assault and decided to keep on the defensive until the arrival of
new forces. They completed the circumvallation which protected the
plateau of Chersonesus, from Inkerman to Balaklava; the Russians
had retired completely; the French protected themselves on the town
side by a line of contravallation.i
While the allies were occupied in digging trenches, laying mines,
and increasing the number of their batteries, the Russians, directed
by the able Tottleben, strengthened those defences of the city that
were already in existence and under the fire of the enemy erected
new ones. The allies, in spite of the sufferings incident to a severe
winter, established themselves more and more securely, and on a
strip of sandy coast prepared to defy all the forces of the empire of
the czar.
On the 26th of December, 1825, Nicholas had been consecrated
by the blood of conspirators as the armed apostle of the principle of
authority, the destroying angel of counter-revolution. This was a part
that he played not without glory for thirty years, having put down the
Polish, Hungarian, and Rumanian revolutions and prevented Prussia
from yielding to the seductions of the German revolution. He had
obstructed if not destroyed the French Revolution in all its legal
manifestations, the monarchy of July, the republic, and the empire.
He had saved the Austrian Empire and prevented the creation of a
democratic German empire. Like Don Quixote he was chivalrous,
generous, disinterested, but represented a superannuated principle
that was out of place in the modern world. Day by day his character
as chief of a chimerical alliance became more of an anachronism;
particularly since 1848 aspirations of the people had been in direct
contradiction to his theories of patriarchal despotism. In Europe this
contradiction had diminished the glory of the czar, but in Russia his
authority remained unimpaired owing to his successes in Turkey,
Persia, Caucasus, Poland, and Hungary. All complaints against the
police were forgotten as well as the restrictions laid on the press,
and all efforts to control the government in matters of diplomacy,
wars, and administration were relinquished; it was believed that the
laborious monarch would foresee everything and bring all affairs of
state to a fortunate conclusion. Indeed the success of this policy was
sufficient to silence the opposition offered by a few timid souls, and
to furnish justification for blind confidence in the existing government.
The disasters in the East were a terrible awakening; invincible as
the Russian fleet had hitherto been considered, it was obliged to
take refuge in its own ports or to be sunk in the harbour of
Sebastopol. The army had been conquered at Alma by the allies and
at Silistria by the despised Turks; a body of western troops fifty
thousand strong was insolently established before Sebastopol, and
of the two former allies Prussia was neutral and Austria had turned
traitor. The enforced silence of the press for the last thirty years had
favoured the committal of dishonest acts by employés, the
organisation of the army had been destroyed by administrative
corruption. Everything had been expected of the government, and
now the Crimean War intervened and threatened complete
bankruptcy to autocracy; absolute patriarchal monarchy was obliged
to retreat before the Anglo-French invasion. The higher the hopes
entertained for the conquest of Constantinople, the deliverance of
Jerusalem and the extension of the Slavonic empire, the more cruel
the disappointment. At this moment a prodigious activity manifested
itself throughout Russia, tongues were unloosed, and a great
manuscript literature was passed secretly from hand to hand,
bringing audacious accusations against the government and all the
hierarchy of officials:
“Awake, O Russia!” exhorted one of these anonymous pamphlets;
“awake from your deep sleep of ignorance and apathy. Long enough
we have been in bondage to the successors of the Tatar khans; rise
to your full height before the throne of the despot and demand of him
a reckoning for the national disaster. Tell him plainly that his throne is
not God’s altar and that God has not condemned our race to eternal
slavery. Russia, O czar, had given into your hands the supreme
power, and how have you exerted it? Blinded by ignorance and
passion, you have sought power for its own sake and have forgotten
the interests of the country. You have consumed your life in
reviewing troops, in altering uniforms, and in signing your name to
the legislative projects of ignorant charlatans. You have created the
detestable institution of press-censorship that you might enjoy peace
and remain in ignorance of the needs and complaints of your people.
You have buried Truth and rolled a great stone to the door of her
sepulchre, and in the vanity of your heart you have exclaimed, ‘For
her there shall be no resurrection!’ Notwithstanding, Truth rose on
the third day and left the ranks of the dead. Czar, appear before the
tribunal of history and of God! You have trodden truth under foot, and
refused to others liberty while you were yourself a slave to passion.
By your obstinacy and pride you have exhausted Russia and armed
the rest of the world against her. Bow your haughty head to the dust
and implore forgiveness, ask advice. Throw yourself upon the mercy
of your people; with them lies your only hope of safety!”f
DEATH OF THE EMPEROR NICHOLAS I

The chivalrous soul of the Emperor Nicholas
[1855 a.d.] could not reconcile itself to the complete wreck
of all its political and spiritual ideals. Nicholas
fell a sacrifice to his persistent pursuit of traditions bequeathed to
him by the Alexandrine policy of the last decade.
On the 2nd of March, 1855, Russia, and all European nations,
were dismayed by the unexpected news of the sudden death of the
emperor Nicholas.b “Serve Russia!” were his last words to his son
and heir. “I wished to overcome all national afflictions, to leave you a
peaceful, well-organized and happy empire.... Providence has
ordained otherwise!”j
SKRINE’S ESTIMATE OF NICHOLAS
Nicholas I died as grandly as he had lived, in the firm assurance

that he had done his duty. The nations of Europe watched him
shining as a pillar of fire amid the clouds of anarchy which beset the
dawn of his reign. They stood aghast at his aggressions on Turkey
and the relentless severity with which he crushed the Polish and
Hungarian rebellions. For a generation he was the sword drawn
against revolution. He saved Austria from dismemberment, and
checked the premature creation of a democratic German Empire.
Diplomatists styled him the “Don Quixote of politics”; and his
chivalrous spirit had much in common with that of Cervantes’
immortal hero. While he ruled his subjects with a rod of iron, he was
ever ready to serve them with an unselfishness which has no parallel
in history. But his attempt to stereotype the existing order of things
failed because it infringed the law of nature which decrees that all
organisms must advance or decay. As the nineteenth century wore
on, bringing with it inventions which linked mankind in closer bonds
and stimulated the exchange of thought, the czar of all the Russias
became an anachronism.
Nicholas’s conceptions of his duties as a ruler were equally based
on illusions. He strove to cut Russia adrift from Europe, to place her
in quarantine against the contagion of western ideals. Here, again,
he essayed the impossible. Thought defied his custom’s barriers, his
censorship, his secret police; and Russia was already too deeply
impregnated with foreign influences to take the bias which the
autocrat sought to give her energies. But, despite the calamities
which it brought on his people, Nicholas’s reaction served as a
corrective to the cardinal vice of Peter the Great’s reforms—their
tendency to denationalise. The world saw in him a despot of the
most unmitigated type. When the storm of hatred in which he went
down to his grave had passed away, his bitterest foes were fain to
admit that he had given to all the peoples of his empire the germs of
a sense of brotherhood, a robust faith in Russia, which is the surest
guarantee of a splendid and prosperous future. Nor were his
subjects slow to recall his many admirable qualities. He was
steadfast and true, devoted to the Fatherland, inexorable to himself
even more than to others. He despised feudalism and privileges—
those quicksands which engulphed the French monarchy and
threaten the existence of others as venerable. When Metternich took
exception to the grant of the highest Russian order to Field-Marshal
Radetzki, on the score of the veteran’s humble origin, Nicholas
replied that he valued a man, not for his ancestors but solely for his
deserts. In the private relations of life—as a husband, father and
friend, he shone with the serenest light, and conferred undying
obligations on the empire. Before his reign men spoke of an imperial
dynasty; they now allude to the house of Romanov as a “family”; and
the domestic joys in which succeeding czars have sought relief from
the cares of state find a counterpart in millions of Russian homes.k
FOOTNOTES
[68] [The Uniate is a part of the Greek church which has

submitted to the supremacy of the pope.]
CHAPTER XII. ALEXANDER II, THE CZAR
LIBERATOR
In recalling to memory all that the Russian nation passed through during the
reign of the emperor Alexander II, and comparing the position and condition of
Russia at the end of the reign with what they were in the beginning, it is impossible
not to marvel at the beneficent change which took place throughout all the
branches of national life during that short space of time. The liberation of the
peasants from the dependence of serfdom, which had weighed on them for some
centuries, and the organisation of their existence, the abolition of shameful and
cruel corporal punishments, the introduction of provincial and territorial institutions,
of the self-government of towns, the new tribunals and general military service,
without mentioning other less important reforms, innovations and improvements
accomplished by the will of the Czar Liberator, had an immeasurable influence
upon the intellectual and moral regeneration of the people, and, it may be said,
gave to Russia a complete inward revival.—Schumacher.d
Born in 1818, Alexander came to power at the

[1855-1881 a.d.] age of thirty-seven under circumstances of the
greatest difficulty both at home and abroad.
“Your burden will be a heavy one,” his father had said to him when
dying. Alexander’s first care was to terminate under honourable
conditions the war that was exhausting Russia. At the news of the
death of Nicholas the value of stocks and bonds rose in every
exchange in Europe; and the general peaceful mood was not
disturbed by the new emperor’s proclamation that he would
“endeavour to carry out the views of his illustrious predecessors,
Peter, Catherine, the beloved Alexander, and our father of
imperishable memory.” A new conference took place at Vienna
between the representatives of Austria, Russia, and the two western
powers. France demanded the neutralisation of the Black Sea, or the
limitation of the naval powers that the czar might place there. “Before
limiting our forces,” replied Gortchakov and Titov, the representatives
of Russia, “take from us Sebastopol!”
The siege continued. Sardinia in its turn sent
[1855 a.d.] 20,000 men to the East. Austria agreed to
defend the principalities against Russia, and
Prussia agreed to support Austria. On the 16th of May Pélissier
succeeded Canrobert as general-in-chief of the French forces.
During the night of the 22nd of May the Russians made two sorties,
which were repulsed; all the allied forces occupied the left bank of
the Tchernaia, and an expedition was sent out which destroyed the
military posts of Kertch and Jenikale, occupied the Sea of Azov, and
bombarded Taganrog, leaving the Russians no route by which to
receive supplies save that of Perekop. The Turks occupied Anapa
and incited the Circassians to revolt.
Pélissier had announced that he would gain possession of
Sebastopol, and on the 7th of June he took by storm the Mamelon
Vert (Green Hillock) and the Ouvrages Blancs (White Works), on the
18th he sent the French to attack Malakov and the English to lay
siege to the great Redan, but both expeditions were repulsed with a
loss of 3,000 men. On the 16th of August the Italian contingent
distinguished itself in the battle of Traktir on the Tchernaia. The last
day of Sebastopol had arrived. Eight hundred and seventy-four
cannon directed their thunder against the bastions and the city; and
the Russians, who displayed a stoical intrepidity that nothing could
shake, lost 18,000 men from the effects of the bombardment alone.
A million and a half of projectiles were thrown upon the city. The
French had dug 80 kilometres of trenches and sunk 1,251 metres of
mines before the Mast bastion alone, and their parallels had been
extended to within thirty metres of Malakov. Under a terrible fire, the
noise of which could be heard at a distance of a hundred kilometres,
the Russian bastions crumbled away, and their artillerists and
reserve soldiers fell by thousands. Korinlov, Istomin, and Nakhimov
succumbed. The besieged had not even time to substitute good
cannon for those that had been damaged, and could scarcely
accomplish the burial of their dead. The very eve of the crisis that
was to end all had arrived.b
During the protracted siege of Sebastopol death had claimed
Marshal Saint-Arnaud; the French commander general Canrobert
succeeded him and he was now superseded by General Pélissier.
Lord Raglan had fallen a victim to cholera, and General Simpson
was now in command of the English army.
In these weary months of waiting there had been many sanguinary
encounters both by day and by night, and repeated bombardments.
But it was not until September the 8th, 1855, that the grand assault
was made.a
THE FALL OF SEBASTOPOL
At half-past eleven in the morning (September 8) all the trenches

before the Karabel faubourg were occupied by the attacking force.
Pélissier, surrounded by his staff, was installed on the Green
Mamelon. In the sixth parallel was Bosquet, attentive to everything
and influencing everyone around him by his calm energy. The
troops, excited, eager, with their clothes loosened so as to fight the
better, filled beforehand with the rage of battle (for the long siege had
tried their patience), impatiently awaited the signal. From time to time
bayonets showed above the parapets. “Down with the bayonets,”
shouted Bosquet, who feared to reveal to the enemy the position of
the French: then he added more gently: “Have patience! the time will
come.” It had as a fact almost come, being now on the stroke of
noon. “Forward!” cried Bosquet, and immediately his colours as
commandant were planted on the parallel. The order flew from
mouth to mouth; drums beat, trumpets sounded; the officers with
naked swords led their troops out of the trenches.
The Malakov garrison at that time was composed of 500 artillery,
certain militiamen or workmen, and 1400 infantry belonging to the
Modlin, Praga and Zamosc regiments. After being prepared for an
attack at daybreak the garrison was no longer upon the alert. Only
the gunners remained by their guns, with a few riflemen along the
ramparts. All the rest were hidden in their bomb-proof shelters and
were about finishing their dinner. Having become accustomed to
alarms, they were resting at comparative ease, and, yielding to that
lassitude which often overtakes the mind and will after a night of
anxious watching. They did not move except to salute the
commandant of the fort, General Bessau, who was making an
examination of the casemates and bestowing the cross of St.
George on the most deserving. Suddenly, on the stroke of noon, the
sharp crack of the French rifles rent the air, and the zouaves in their
brilliantly coloured uniforms were seen bounding up the Malakov
slopes. “The French are upon us! We are attacked!” cried the guard.
Before the defenders of the bastion had even had time to pick up
their arms, the zouaves had thrown themselves on the work. They
cleared the fosse, and without waiting for ladders scaled the escarp
and precipitated themselves through the embrasures. The Russian
gunners stood to their guns, defending themselves with stones,
pickaxes, and sponges. Meantime the men of the Modlin regiment
rushed from their shelters and massed themselves towards the front
of the fort. There took place one of those hand-to-hand fights, so
rare in the history of battles, a desperate, merciless fight, full of
terrible episodes. But the Russians were hampered by their long
cloaks; the assailants, more active than they, dodged the blows of
their enemies, surrounded them, closed with them, and little by little
gained ground. The number of assailants momentarily increased.
Immediately following the zouaves, almost side by side with them,
appeared a battalion of the 7th line regiment, supporting the African
troops with energy and bravery. General Bessau fell, mortally
wounded, nearly all the other Russian leading officers were killed.
Pressed and outflanked on every side the besieged fell back,
surrendering the terre-plein, and retiring beyond the first traverses,
and the colours of the 1st zouaves were hoisted on the captured
redoubt. The battle had lasted only half an hour.
During this same space of time Dulac’s division had invaded the
Little Redan and driven back the riflemen as far as the second
enceinte; whilst La Motterouge’s division took possession of the
curtain between the Malakov and the Little Redan. From this post of
observation the commander-in-chief had seen the French eagle
planted on the Malakov; he had also witnessed the triumphant
passage of Dulac’s and La Motterouge’s divisions. Immediately he
hoisted the queen’s colours on the Green Mamelon. This was the
signal for which the English were waiting.
At the sight of it they poured out of their trenches; with the intrepid
coolness characteristic of their temperament and their country. First
came their rifles, next the men with scaling ladders, then the
attacking columns composed of the light division and the 2nd
division. In making their attack our allies were at a double
disadvantage; in the first place the Russians were on the alert
throughout the length of their line of defence, and, secondly, a
distance of 200 yards lay between them and the Great Redan. A
murderous fire greeted them, and before they could reach the work
the ground was strewn with their red coats. They continued to
advance notwithstanding, doubled to the fosse, scaled it, drew up
their ladders, reached the now almost demolished salient-angle and
routed the battalions of the Vladimir regiment. Before them stretched
a great space, open and exposed; beyond it were the bomb-proof
shelters from which the Russians kept up their hottest and best
directed fire. Vainly the attacking party strove to push their
undertaking further: vainly even did they strain every nerve to
maintain the ground they had gained. After an hour and a half of
futile attempts they fell back on their trenches.
Whilst the English were being foiled at the Great Redan,
Levaillant’s division approached the central bastion at about two
o’clock and met with no better fate. At first Couston’s brigade
succeeded in getting possession of the Schwartz redoubt, to the left
of the bastion; it even fought a battle in the gully known as the Town
Gully. But the commanding officer was wounded, reinforcements
arrived for the enemy, and it was brought back to the foremost
parallels. To the right of the bastion Trocher’s brigade had invaded
the Bielkine lunette and gained the bastion itself, but could no longer
maintain its advantage. Like General Couston, General Trocher was
wounded, and the Russian reprisals shattered his unhappy
regiments. A second attempt was not more happy, and orders came
from the commander-in-chief forbidding a continuance of such
bloody efforts.
And indeed where was the use of
persisting against the town when the
principal engagement had been
fought in the Karabel faubourg, an
engagement which, according to
whether it succeeded or failed, would
save or compromise everything else?
At the Little Redan fortune had
made the French columns pay dearly
for their early success. Barely
mistress of the bastion, Dulac’s
division had been assailed by a heavy
fire from the batteries of the Maison-
en-Croix and of the three vessels
moored in the roads. Moreover the
Russians had brought up a large
number of field-pieces to all the more
favourable points, whilst a
considerable number of reserve Alexander II
troops debouched from the Uchakov
gully. Outnumbered; crushed by (1818-1881)
showers of missiles, and finally
compelled to evacuate a redoubt filled
with their dead, our troops had retired to their place-of-arms. At the
curtain La Motterouge’s division had itself given way before the
attacks of the enemy. New columns were formed from the débris of
Saint-Pol’s brigade, which had already lost its general, de Marolles’
brigade, and the guards division. A little later arrived at full gallop two
batteries of the Lancaster artillery which, by the hotness of their fire,
strove to work havoc in the enemy’s columns, and, above all, to
disperse the fog. The Little Redan was taken, lost, retaken,
abandoned. The bloodshed was terrific. General de Marolles was
killed, Generals Bourbaki, Bisson, Mellinet and de Pontevès
wounded, the latter mortally; the trenches were so heaped with dead
that it was almost impossible to move in them. Atop of all this
General Bosquet was wounded in the right side by the bursting of a
shell. He was obliged to relinquish his command, and a rumour even
got about that he was dying. Shortly after a loud report was heard
from the direction of the curtain. A powder-magazine had exploded,
claiming fresh victims; General de la Motterouge was among the
wounded. So many casualties, the loss of so many officers, the
difficulty of fighting in a narrow space choked up with dead and
dying, even extreme exhaustion, all combined to dissuade from a
renewed attack on the Little Redan. Only a portion of La
Motterouge’s division partially held its own on the ramparts.
It was now three o’clock. Judging only by the results as a whole
the allies had to count more disappointments than successes. The
English had been beaten back at the Great Redan. The central
bastion withstood all attacks. And finally, in the Karabel faubourg the
Little Redan, already carried, had just slipped from our grasp. But,
notwithstanding, there was more joy than depression amongst those
surrounding the commander-in-chief. All eyes were turned
obstinately towards the Malakov. Were the Malakov safely held, not
only would the other checks be made good but the advantage of the
day would rest with the allied army; for the occupation of this
dominant position would render all further resistance impossible.
Now, according to all accounts MacMahon was keeping safe hold of
his prize and strengthening himself there.
He had maintained his position, God only knows at what cost of
valour. We have related how the terre-plein fell into the hands of the
allies, and how this brilliant success had determined the great attack.
But inside the work, fortified and improved with so much care during
the long days of siege, the Russians had thrown up a multitude of
traverses beneath which were their bomb-proof shelters, which
formed all over the fort so many trenches easy of defence. The
salient-angle once occupied, it would be necessary to carry one by
one these traverses behind which were drawn up what remained of
the Modlin regiment and the Praga and Zamosc battalions. Happily
General MacMahon had recalled the 2nd, Vinoy’s, division. Thanks
to these reinforcements he had been enabled to force back the
enemy, dislodge them from their positions and drive them towards
the gorge of the redoubt.
There an engagement had taken place more terrible than any
throughout the day. Driven to bay at the extremity of the work, the
Russians had, by a series of heroic rushes, attempted to retake the
fort, the veritable palladium of their city. Whilst MacMahon hastily
ordered up Wimpfen’s brigade, and the zouaves of the guard, in
short all the reserves, the Muscovite officers sacrificed themselves
one after the other in their efforts to avert a total defeat. First it was
General Lisenko with a few remnants of the Warsaw, Briansk and
Ieletz regiments; then General Krulov with four battalions of the
Ladoga regiment, lastly General Iuverov with the same men newly
led on to battle. Lisenko was mortally wounded, Krulov dangerously
so, Iuverov killed. In the end the Malakov gorge was ours. The
engineers began at once to put it in a state of defence: the
capitulation of the little garrison of the tower, isolated in the midst of
the fort, completed the victory. A supreme effort made a little later by
General de Martinau with the Azov and Odessa regiments only
served to demonstrate the powerlessness of our enemies to wrest
the magnificent prize from us.
And magnificent it certainly was. The corpses heaped around the
fortress showed plainly enough the Russians’ obstinate intention to
defend or recapture it. Notwithstanding the fact that our triumph was
complete the fusilade had not ceased. There were still certain
volunteers risking their lives around the Mamelon, meditating some
desperate stroke. “Give us cartridges,” they cried: “Let someone lead
us again to battle.” But nearly all their officers were either dead or in
the ambulances, and the remainder scarcely troubled to answer
them. Not that they were indifferent to so crushing a defeat, but after
such desperate fighting an immense weariness had overtaken them,
and, having done all they could to avert their fate they now submitted
to it impassively.
Towards four o’clock Prince Gortchakov arrived on these scenes
of confusion and woe. On receiving the first intelligence of the
assault he had crossed the roads and had been able to follow all the
varying chances of the fight. For a long time he surveyed the
Karabelnaia, as if to gauge the defensive strength of the faubourg;
for a yet longer time he contemplated the Malakov, so lately the pride
of the Russians and now lost to them. Neither the still hot firing which
killed one of his officers at his side, nor the time which pressed
availed to cut short this searching examination.
At last, judging that the town was no longer tenable he decided on
consummating the sacrifice. The moment seemed to him a
favourable one, for two reasons: the success gained at the Great
and Little Redans and at the safeguarded central bastion, had
established the honour of the Muscovite arms; whereas the extreme
weariness of the allies guaranteed that the remainder of the day and
the ensuing night would be allowed by them to pass without further
offensive action. The Russian commander-in-chief therefore
resolved to evacuate Sebastopol and to make all his troops cross
over to the northern bank. The idea once conceived he hurried to the
Nicholas battery to secure the immediate execution of his orders.
At his post of observation on the Green Mamelon, Pélissier had
learnt of MacMahon’s signal success, and this great advantage,
somewhat counterbalanced it is true by the checks received in other
engagements, filled all hearts with hope. Nevertheless, by reason of
this multitude of engagements, victory appeared to be, though
probable, still uncertain. Would MacMahon be able to maintain his
position at the Malakov? Might not some exploding mine change the
triumph into a catastrophe? Would not the defeated Russians defend
themselves from behind their second enceinte, in their streets, in
their houses even? And would not the battle of September 8 have a
yet more bloody morrow? No answer was forthcoming to these
questions, and faces that had begun to brighten grew troubled.
Things were at this stage when, towards the end of the day,
General Martimprey turning his glasses towards the town thought he
detected an unaccustomed movement on the great bridge spanning
the roads. Glasses were passed from hand to hand and, despite the
first shades of evening, long processions of soldiers, waggons,
carriages, guns, could be distinctly seen wending their way towards
the northern bank. The bridge gave under the weight, and shaken by
a high wind swayed beneath the swell which from time to time
submerged and almost swamped it. In spite of this hindrance the
march continued, whilst ferry-boats filled with people crossed to the
northern bank, and then returned empty to fetch other passengers.
The rapidly falling darkness prevented further observation, but the
spectators felt no doubt that they were watching the retreat of the
Russians.
They had not all retreated,
however. At this supreme
moment Gortchakov bethought
himself of Moscow. Several
volunteer corps and several
detachments of sappers and
marines were left behind, not to
give battle to an already
victorious enemy, but to level to
the dust the city it was no longer
possible to defend. As night fell
the work of devastation was
begun. Powder-magazines were
blown up. The cannon and siege
Prince A. M. Gortchakov trains that could not be removed
were sunk in the bay. All that
(1798-1883) remained of the North Sea
squadron was sunk; even the
Empress Marie was not spared,
that splendid vessel which was commanded by the glorious
Nahkimov at the battle of Sinope. Only the war steamers were saved
and taken across to the northern bank. The blowing up of the Paul
battery completed the work of destruction. When all was finished the
great bridge was broken up. Then the executors of those savage
orders departed in boats for the further shore. With them went the
generals who up to that moment had remained at Sebastopol to
guard the retreat. Of this number was Count Osten-Sacken,

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1 Introduction to Sports Nutrition 1

2 Defining and Measuring Energy 35

3 Energy Systems and Exercise 64

3.2 The Creatine Phosphate Energy System 67 3.5 Fuel Utilization 82

7 Water and Electrolytes 228

10 Diet Planning: Food First, Supplements Second 344

11 Weight and Body Composition 380

12 Disordered Eating and Exercise Patterns in Athletes 421

13 Diet and Exercise for Lifelong Fitness and Health 453

with nutrition as an afterthought or a nutrition book New to the Fourth Edition

Chapter 4: Carbohydrates ●● Updated product information of selected protein

●● Revised Spotlight on supplements Chapter 11: Weight and Body composition

Test Bank Reviewers

THE BATTLE OF INKERMAN (NOVEMBER 5TH, 1854)

Another fierce engagement, the most important of all in which the

DEATH OF THE EMPEROR NICHOLAS I

SKRINE’S ESTIMATE OF NICHOLAS

Nicholas I died as grandly as he had lived, in the firm assurance

[68] [The Uniate is a part of the Greek church which has

Born in 1818, Alexander came to power at the

THE FALL OF SEBASTOPOL

At half-past eleven in the morning (September 8) all the trenches

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12 Disordered Eating and Exercise Patterns in Athletes 421