Inhoud
Samenvatting Sport en Voeding.............................................................................................................5
Hoofdstuk 1: Inspanningsfysiologie....................................................................................................5
Anatomie en fysiologie...................................................................................................................5
Spieren............................................................................................................................................6
Hoofdstuk 2: Trainingsdoelen en -effecten.........................................................................................7
Vermogen.......................................................................................................................................7
Trainingsprincipes...........................................................................................................................8
Spierpijn..........................................................................................................................................8
Trainingsprogramma’s....................................................................................................................9
Hoofdstuk 3: Energie- en substraatbehoefte....................................................................................10
Energie..........................................................................................................................................10
Het energieverbruik van de sporter..............................................................................................12
Het verbruik van brandstoffen......................................................................................................12
Hoofdstuk 4: Macro- en micronutriënten.........................................................................................15
Koolhydraten................................................................................................................................15
Eiwitten.........................................................................................................................................16
Vetten...........................................................................................................................................16
Alcohol..........................................................................................................................................16
Vitamines......................................................................................................................................17
Mineralen.....................................................................................................................................17
Hoofdstuk 5: De sportvoedingspiramide..........................................................................................18
Basisvoedingsmiddelen................................................................................................................18
Voedingsnormen..........................................................................................................................18
Richtlijnen goede voeding............................................................................................................18
Schijf van Vijf................................................................................................................................19
Sportvoedingspiramide.................................................................................................................19
Hoofdstuk 6: Voeding voor en tijdens inspanning............................................................................20
Water en vochtbalans...................................................................................................................20
Fysiologie van de vochthuishouding.............................................................................................20
Effecten van uitdroging op inspanning.........................................................................................20
Het nut van dranken.....................................................................................................................21
Effect van natrium en koolhydraten op de vochtbalans...............................................................21
Koolhydraatstapelen.....................................................................................................................22
De laatste paar uur voor inspanning.............................................................................................22
1
, Voeding tijdens inspanning...........................................................................................................22
Tips voor duursporters.................................................................................................................22
Tips voor krachtsporters...............................................................................................................23
Tips voor teamsporters.................................................................................................................24
Hoofdstuk 7: Herstel na inspanning..................................................................................................24
Het nut van herstellen..................................................................................................................24
Invloed van koolhydraten op herstel............................................................................................24
Invloed van koolhydraten en eiwitten op herstel.........................................................................25
Invloed van eiwitten en aminozuren op herstel...........................................................................25
Hoofdstuk 8: Sportvoeding en leeftijd..............................................................................................26
Sportvoeding bij kinderen.............................................................................................................26
Energiebehoefte berekenen.........................................................................................................27
Sportvoeding bij oudere sporters.................................................................................................28
Hoofdstuk 9: Duursport....................................................................................................................28
Fysiologie van de duursport..........................................................................................................28
Voeding en energie.......................................................................................................................29
Hardlopen.....................................................................................................................................30
Schaatsen......................................................................................................................................30
Wielrennen...................................................................................................................................30
Dansen..........................................................................................................................................30
Inname drank en voeding.............................................................................................................30
Hoofdstuk 10: Krachtsport................................................................................................................30
Voeding voor de krachtsporter.....................................................................................................31
Fitness en voeding........................................................................................................................31
Bodybuilding en voeding..............................................................................................................31
Powerlifting en voeding................................................................................................................32
Atletiek en voeding.......................................................................................................................32
Turnen..........................................................................................................................................32
Hoofdstuk 11: Teamsport.................................................................................................................33
Voetbal.........................................................................................................................................33
Hockey..........................................................................................................................................33
Basketbal......................................................................................................................................33
Tennis...........................................................................................................................................33
Intervaltraining.............................................................................................................................33
Voedingsprincipes voor teamsporters..........................................................................................34
Hoofdstuk 12: Gewichtsklassensporten...........................................................................................34
2
, Wedstrijdgewicht.........................................................................................................................34
Afvallen of aftrainen?...................................................................................................................34
Gezondheidsklachten en lichaamsgewicht...................................................................................35
Hoofdstuk 13: Begeleiden van sporters in speciale situaties............................................................35
Hoogtetraining..............................................................................................................................35
Training in een warm klimaat.......................................................................................................36
Koude en veranderde weersomstandigheden..............................................................................36
Reizen, sport en voeding..............................................................................................................36
Hoofdstuk 14: Gewichtsmanagement..............................................................................................36
Trek en verzadiging.......................................................................................................................36
Snelheid van gewichtsverlies........................................................................................................37
Mogelijke gevolgen van ongezond afvallen..................................................................................37
Aankomen in gewicht...................................................................................................................38
Hoofdstuk 15: Lichaamssamenstelling..............................................................................................38
Lichaamstypes..............................................................................................................................38
Belang van het meten van lichaamsvet........................................................................................39
Hoofdstuk 16: Gezondheidsklachten................................................................................................39
Spijsverteringsstelsel:...................................................................................................................39
Maag- darmklachten.....................................................................................................................40
Het immuunsysteem....................................................................................................................41
Voeding en het immuunsysteem..................................................................................................41
Sport en het immuunsysteem......................................................................................................42
Hoofdstuk 17: Afwijkende eetpatronen...........................................................................................42
Vegetarisme..................................................................................................................................42
Eetproblemen in de sport.............................................................................................................43
Hoofdstuk 18: Sport, voeding en botgezondheid.............................................................................45
Fysiologie van het botweefsel......................................................................................................45
Osteoporose.................................................................................................................................45
Stressfractuur...............................................................................................................................45
De rol van voeding en beweging...................................................................................................46
Vrouwen en sport.........................................................................................................................46
Female athlete triad.....................................................................................................................46
Tips voor in de praktijk:................................................................................................................47
Hoofdstuk 19: Sportsupplementen en doping..................................................................................47
Prestatiebevorderende middelen.................................................................................................47
Sportdranken................................................................................................................................47
3
, Maaltijdvervangende producten..................................................................................................48
Multivitamine-mineralensupplementen en antioxidanten...........................................................48
Overige supplementen.................................................................................................................49
Doping..........................................................................................................................................50
4
Samenvatting Sport en Voeding.............................................................................................................5
Hoofdstuk 1: Inspanningsfysiologie....................................................................................................5
Anatomie en fysiologie...................................................................................................................5
Spieren............................................................................................................................................6
Hoofdstuk 2: Trainingsdoelen en -effecten.........................................................................................7
Vermogen.......................................................................................................................................7
Trainingsprincipes...........................................................................................................................8
Spierpijn..........................................................................................................................................8
Trainingsprogramma’s....................................................................................................................9
Hoofdstuk 3: Energie- en substraatbehoefte....................................................................................10
Energie..........................................................................................................................................10
Het energieverbruik van de sporter..............................................................................................12
Het verbruik van brandstoffen......................................................................................................12
Hoofdstuk 4: Macro- en micronutriënten.........................................................................................15
Koolhydraten................................................................................................................................15
Eiwitten.........................................................................................................................................16
Vetten...........................................................................................................................................16
Alcohol..........................................................................................................................................16
Vitamines......................................................................................................................................17
Mineralen.....................................................................................................................................17
Hoofdstuk 5: De sportvoedingspiramide..........................................................................................18
Basisvoedingsmiddelen................................................................................................................18
Voedingsnormen..........................................................................................................................18
Richtlijnen goede voeding............................................................................................................18
Schijf van Vijf................................................................................................................................19
Sportvoedingspiramide.................................................................................................................19
Hoofdstuk 6: Voeding voor en tijdens inspanning............................................................................20
Water en vochtbalans...................................................................................................................20
Fysiologie van de vochthuishouding.............................................................................................20
Effecten van uitdroging op inspanning.........................................................................................20
Het nut van dranken.....................................................................................................................21
Effect van natrium en koolhydraten op de vochtbalans...............................................................21
Koolhydraatstapelen.....................................................................................................................22
De laatste paar uur voor inspanning.............................................................................................22
1
, Voeding tijdens inspanning...........................................................................................................22
Tips voor duursporters.................................................................................................................22
Tips voor krachtsporters...............................................................................................................23
Tips voor teamsporters.................................................................................................................24
Hoofdstuk 7: Herstel na inspanning..................................................................................................24
Het nut van herstellen..................................................................................................................24
Invloed van koolhydraten op herstel............................................................................................24
Invloed van koolhydraten en eiwitten op herstel.........................................................................25
Invloed van eiwitten en aminozuren op herstel...........................................................................25
Hoofdstuk 8: Sportvoeding en leeftijd..............................................................................................26
Sportvoeding bij kinderen.............................................................................................................26
Energiebehoefte berekenen.........................................................................................................27
Sportvoeding bij oudere sporters.................................................................................................28
Hoofdstuk 9: Duursport....................................................................................................................28
Fysiologie van de duursport..........................................................................................................28
Voeding en energie.......................................................................................................................29
Hardlopen.....................................................................................................................................30
Schaatsen......................................................................................................................................30
Wielrennen...................................................................................................................................30
Dansen..........................................................................................................................................30
Inname drank en voeding.............................................................................................................30
Hoofdstuk 10: Krachtsport................................................................................................................30
Voeding voor de krachtsporter.....................................................................................................31
Fitness en voeding........................................................................................................................31
Bodybuilding en voeding..............................................................................................................31
Powerlifting en voeding................................................................................................................32
Atletiek en voeding.......................................................................................................................32
Turnen..........................................................................................................................................32
Hoofdstuk 11: Teamsport.................................................................................................................33
Voetbal.........................................................................................................................................33
Hockey..........................................................................................................................................33
Basketbal......................................................................................................................................33
Tennis...........................................................................................................................................33
Intervaltraining.............................................................................................................................33
Voedingsprincipes voor teamsporters..........................................................................................34
Hoofdstuk 12: Gewichtsklassensporten...........................................................................................34
2
, Wedstrijdgewicht.........................................................................................................................34
Afvallen of aftrainen?...................................................................................................................34
Gezondheidsklachten en lichaamsgewicht...................................................................................35
Hoofdstuk 13: Begeleiden van sporters in speciale situaties............................................................35
Hoogtetraining..............................................................................................................................35
Training in een warm klimaat.......................................................................................................36
Koude en veranderde weersomstandigheden..............................................................................36
Reizen, sport en voeding..............................................................................................................36
Hoofdstuk 14: Gewichtsmanagement..............................................................................................36
Trek en verzadiging.......................................................................................................................36
Snelheid van gewichtsverlies........................................................................................................37
Mogelijke gevolgen van ongezond afvallen..................................................................................37
Aankomen in gewicht...................................................................................................................38
Hoofdstuk 15: Lichaamssamenstelling..............................................................................................38
Lichaamstypes..............................................................................................................................38
Belang van het meten van lichaamsvet........................................................................................39
Hoofdstuk 16: Gezondheidsklachten................................................................................................39
Spijsverteringsstelsel:...................................................................................................................39
Maag- darmklachten.....................................................................................................................40
Het immuunsysteem....................................................................................................................41
Voeding en het immuunsysteem..................................................................................................41
Sport en het immuunsysteem......................................................................................................42
Hoofdstuk 17: Afwijkende eetpatronen...........................................................................................42
Vegetarisme..................................................................................................................................42
Eetproblemen in de sport.............................................................................................................43
Hoofdstuk 18: Sport, voeding en botgezondheid.............................................................................45
Fysiologie van het botweefsel......................................................................................................45
Osteoporose.................................................................................................................................45
Stressfractuur...............................................................................................................................45
De rol van voeding en beweging...................................................................................................46
Vrouwen en sport.........................................................................................................................46
Female athlete triad.....................................................................................................................46
Tips voor in de praktijk:................................................................................................................47
Hoofdstuk 19: Sportsupplementen en doping..................................................................................47
Prestatiebevorderende middelen.................................................................................................47
Sportdranken................................................................................................................................47
3
, Maaltijdvervangende producten..................................................................................................48
Multivitamine-mineralensupplementen en antioxidanten...........................................................48
Overige supplementen.................................................................................................................49
Doping..........................................................................................................................................50
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