Table of Contents

1. Introduction to Nutrition for Health, Fitness, and Sports Performance 2. Healthful Nutrition for Fitness and Sport: The Consumer Athlete3. Human Energy 4. Carbohydrates: The Main Energy Food 5. Fat: An Important Energy Source during Exercise 6. Protein: The Tissue Builder 7. Vitamins: The Organic Regulators 8. Minerals: The Inorganic Regulators 9. Water, Electrolytes and Temperature Regulation 10. Body Weight and Composition for Health and Sport 11. Weight Maintenance and Loss through Proper Nutrition and Exercise 12. Weight Gaining through Proper Nutrition and Exercise 13. Food Drugs and Related SupplementsAppendix A—Units of Measurement: English System—Metric System Equivalents Appendix B—Approximate Caloric Expenditure per Minute for Various Physical Activities Appendix C—Self-Test on Drinking Habits and Alcoholism Appendix D—Determination of Healthy Body Weight Appendix E—Exchange Lists for Meal Planning Appendix F—Calories, Percent Fat, Cholesterol, Sodium, and Dietary Fiber in Selected Fast-Food Restaurant Products Appendix G—Energy Pathways of Carbohydrate, Fat, and ProteinAppendix H—Small Steps: 120 Small Steps to a Healthier Diet and Increased Physical ActivityAppendix I—Sample Menu for a 2000-Calorie Food Pattern

About the Author

Melvin Williams is the Director of Human Performance Laboratory at Old Dominion University, and has more than 30 years of lab research with a focus on the role of nutrition in sports. He has written and edited five books on ergogenic aids and the role of nutrition in sports -- his two latest books are The Ergogenics Edge: Pushing the Limits of Sports Performance (Human Kinetics) and Nutrition for Health, Fitness, and Sports, Sixth Edition (McGraw-Hill). He earned a B.S. from East Stroudsburg State College (1962), a Master of Education degree from Ohio University (1963), and a Ph.D. from the University of Maryland (1968), with a doctoral dissertation on the effects of alcohol as a possible means to enhance strength and endurance. He's an accomplished marathon runner, placing first in his age group numerous times in the Marine Corps Marathon, which merited his selection in the Marine Corps Marathon Hall of Fame in 2001.