36 Chapter 2: Basic Nutrition stomach. Caffeine supplementation has been shown to: • Increase motivation for training • Increase pain tolerance during training • Increase ability to sustain high-volume training Summary • The four macronutrients are carbohydrate, fat, protein and water • Micronutrients are vitamins and minerals essential for healthy bodily function • Vitamins are classified as either water-soluble or fat-soluble and perform hundreds of roles in the body • Healthy eating patterns are sustainable and include consuming all food groups as well as honoring hunger and fullness cues • There are no “good” or “bad” foods as food doesn’t have a moral value • Fad diets are weight-loss programs or supplements that promise to deliver fast results with minimal effort and pose potential harm to the body • Supplements like creatine, whey and chocolate milk are healthy options for post-exercise recovery and building muscle References 1. Aird, T., Davies, R., & Carson, B. (2018). Effects of Fasted vs. Fed-State on Performance and Post-Exercise Metabolism: A Systematic Review and Meta-Analysis. Scand J Med Sci Sports, 28(5):1476-1493. 2. Anton, S., Moehl, K., Donahoo, W., Marosi, K., Lee, S., Mainous, A., Leeuwenburgh, C. & Mattson, M. (2017). Flipping the Metabolic Switch: Understanding and Applying the Health Benefits of Fasting. Obesity, 26(2):254-268. 3. Balsom, P., Gaitanos, G., Soderlund, K., Ekblom, B. (1999). High-Intensity Exercise and Muscle Glycogen Availability in Humans. Acta Physiol Scand, 65(4):337-45. 4. Dietary Guidelines for Americans. (2020-2025). Executive Summary. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2020-12/DGA_2020-2025_ ExecutiveSummary_English.pdf. 5. Dunford, M., & Doyle, A. (2015). Nutrition for Sport and Exercise. (3rd Ed). Boston, MA: Cengage.
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