Performance Nutrition

Performance Nutrition

ISBN 9780736079457

Regular price $27.95 $27.95


Optimize training, enhance recovery, and improve performance with Performance Nutrition: Applying the Science of Nutrient Timing. Based on the most current research in nutrient timing, Performance Nutrition blends theory with applied content and real-life examples to help nutritionists, athletes, and coaches design nutrition plans based on each athlete’s individual needs and the specific demands of the sport.

While other texts may provide a brief discussion of nutrient timing as a tool for improving sport performance, Performance Nutrition: Applying the Science of Nutrient Timing focuses solely on this newly developing facet of sport nutrition. Distinguished authors Krista Austin (a physiologist and nutritionist) and Bob Seebohar (a sport dietitian and USA Triathlon elite coach) share their extensive practical experience with athletes at all levels from recreational through professional. They provide specific nutrient timing recommendations for a wide range of sport types, including endurance, strength and power, combative (weight classified), and team sports.

In particular, you will learn information on using nutrient timing theory to counteract altitude, heat and humidity, cold exposure, and air pollution. A chapter devoted to competition-day guidelines will help you keep your athletes hydrated, energized, and ready to perform. Plus, nutritional timelines, highlighted in special callout boxes and placed at the edge of the page for quick reference, offer visual plans of what athletes should eat in the hours leading up to and during competition. Practical and user friendly, this text also includes “In Practice” application exercises, mini-case studies, and four extended case studies to assist in translating the information to your own practice.

Incorporating nutrient ingestion timing into your athlete’s training program can promote enhanced recovery, create positive training adaptations, improve body composition, support immunity, and ultimately enhance performance. With Performance Nutrition: Applying the Science of Nutrient Timing, you will gain the foundational knowledge and practical techniques to develop individualized nutrition programs to improve training, performance, and recovery.


A reference for sport nutritionists, athletes, and coaches wanting a better understanding of how to incorporate nutrient timing into training programs. Also a supplemental text for sport nutrition courses.

Table of Contents

Chapter 1. Principles of Nutrient Timing

Physiological Basis for Nutrient Timing

Nutrient Timing, Training, and Performance

Nutrient Timing, Food Intake, and Body Composition


Chapter 2. Assessing Sport Performance

Sport Performance Analysis

Creating a Toolbox for Performance Nutrition Assessment


Chapter 3. Psychology and Sport Nutrition

Age and Nutrition

Hunger and Eating Habits

Preparing for Nutrition Change


Chapter 4. Functionality of Foods

Digestion of the Macronutrients

Understanding Carbohydrate

Understanding Protein

Understanding Fat

Fuel Oxidation

Fat and Carbohydrate Oxidation During Exercise

Using the Functional Foods


Chapter 5. Timing Fluid Intake

Testing Hydration Status

Hydration and Performance

Hydration Issues


Chapter 6. Macronutrient Timing Strategies

Nutrient Strategies

Pretraining Nutrient Strategies

Nutrient Strategies During Training

Posttraining Nutrient Strategies

Crossover Concept


Chapter 7. Nutrition Periodization

Rationale for Periodization

Athlete Differences

Periodization and Nutrition Planning




Chapter 8. Nutritional Supplementation

Evaluating Supplements

Dietary Supplements

Sport Supplements

Ergogenic Aids


Chapter 9. Nutrient Timing in Changing Environments


Heat and Humidity

Cold Exposure

Air Pollution


Chapter 10. Competition Day

Combative Sports (Weight Classified)

Strength and Power Sports

Endurance Sports

Team Sports

Long Duration Sports Requiring Concentration

About the Author

Krista Austin, PhD, CSCS, is an exercise physiologist, nutritionist, and NSCA-certified strength and conditioning specialist. She is also a research associate with the International Center for East African Running Studies.

Austin was a performance nutritionist with the English Institute of Sport, where she provided services to 18 Olympic sports and the England cricket team. Most recently she served as a physiologist with the United States Olympic Committee, where she worked with multiple sports in preparation for the 2008 Olympic Games. In particular, she is well known for her nutrition work with USA Taekwondo.

Austin is owner of Performance & Nutrition Coaching, LLC, which provides physiological testing, nutrition, and coaching education to professional and amateur athletes as well as Olympic national teams, including USA Track & Field, USA Canoe/Kayak, USA Wrestling, and USA Triathlon.

A former collegiate tennis player, she obtained a PhD in movement science from Florida State University and holds a master’s degree in exercise physiology from San Diego State University. She is a member of the American College of Sports Medicine and has also served as associate editor of the International Journal of Sport Nutrition and Exercise Metabolism.

Bob Seebohar, MS, RD, CSSD, CSCS, is a board-certified specialist in sport dietetics and owner of Fuel4mance, a leading nutrition consulting firm serving amateur and elite athletes. Seebohar is the former director of sport nutrition for the University of Florida and most recently served as a sport dietitian for the U.S. Olympic Committee. In 2008, Seebohar traveled to the Summer Olympic Games in Beijing as a sport dietitian for the U.S. Olympic team and as the personal sport dietitian for the Olympic triathlon team. Seebohar currently consults as a sport dietitian for US Sailing (Olympic and Paralympic sailors) and the USA Triathlon national athletes and 2012 and 2016 Olympic team athletes.

Seebohar has worked with athletes in a variety of sports, including triathlon, duathlon, ultrarunning and cycling, track and field, marathon, mountain biking, road and track cycling, cross country, swimming, football, taekwondo, motocross, tennis, wrestling, weightlifting, rowing, sailing, canoeing, and kayaking. He has worked with people of all ages and abilities, including high school students, recreationally active adults, professional athletes, and Olympians.

Seebohar holds a bachelor's degree in exercise and sport science and master’s degrees in health and exercise science and food science and human nutrition. He is a registered dietitian, exercise physiologist, certified strength and conditioning specialist, and a high-performance triathlon coach.

Beginning as a competitive soccer player in his youth, Seebohar turned to endurance sports in 1993. In 1996 he represented the United States as a member of the 1996 duathlon team at the 1996 World Championships. He has competed in numerous endurance events, including the Boston Marathon, six Ironman races, the Leadville 100-mile trail race, and the Leadville 100-mile mountain bike race. In 2009, Seebohar became a Leadman, completing all six of the Leadville endurance events in 7 weeks.

He lives in Littleton, Colorado, where he enjoys training for ultraendurance running and cycling events and coaching youth in soccer and triathhlon.