Nutrition and sport

A systematic review of training methods and nutritional aspects in increasing muscle mass.

_{Raya-González, J.; Sánchez, M. A. M. (2019). Métodos de entrenamiento y aspectos nutricionales para el aumento de la masa muscular: una revisión sistemática. Arch. Med. Deporte, 376-385.}

The first steps to understanding how weight control and management work based on scientific evidence.

Some of the most common nutritional myths and customs aimed at weight loss are discussed and debunked.

A training programme based on scientific evidence aimed at people seeking to increase their muscle mass and definition. Accompanied by nutritional recommendations.

_{Matthews, Michael. Programa completo de entrenamiento: desarrollo y crecimiento muscular / pérdida de grasa / dieta y nutrición [internet]. Badalona: Paidotribo; 2018 [accessed June 8, 2023]. 486 p. Available in: https://discovery.biblioteca.uoc.edu/permalink/34CSUC_UOC/166h2gj/cdi_proquest_ebookcentral_EBC6472324}

Literature review of injury prevention strategies and measures that can potentially be included in training programmes for sports in which their rate of implementation is low.

_{Casáis Martínez, Luís. Reivisió de les estratègies per la prevenció de lesions des de l'activitat física. Apunts Sport Medicine [internet]. 2008 [accessed June 8, 2023];43(157):30-40. Available in: https://www.apunts.org/ct-revisio-les-estrategies-per-prevencio-articulo-XX88665810817402}

Literature review considering nutrition as a tool to reduce the consequences of inactivity during the period of recovery from sports injuries.

_{Vergara Gutiérrez, Luis; Lizárraga Dallo, Antonia; Pruna Grive, Ricard. Intervención nutricional durante la lesión muscular considerando su fisiopatología: artículo de revisión. Apunts. Educación Física y Deportes [internet]. 2020 [accessed June 8, 2023];142:8-20. Available in: https://revista-apunts.com/intervencion-nutricional-durante-la-lesion-muscular-considerando-su-fisiopatologia-articulo-de-revision/}

An explanation of the importance of nutrition in preventing and recovering from sports injuries.

An article examining the compatibility of maintaining a vegetarian diet and engaging in sport without compromising the athlete's performance and health.

The advantages and disadvantages of following a vegetarian diet, especially in terms of its contribution to nutrition, are examined.

A systematic review of the literature on vegan diets, with recommendations on how to plan balanced diets for athletes and sportspeople.

_{Rogerson, David. Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition [internet]. 2017 [accessed June 8, 2023];14(1):1-15. Available in: https://doaj.org/article/63a188c053d343f09d674aa3893b039f}

An explanation of what the paleo diet consists of, what it is used for and the consequences of its use in athletes.

A blog post by Dr Ángel Durántez discussing the scientific background to the paleo diet, its nutritional characteristics, with some personal reflections on it.

An episode of the radio programme Anem de tarda featuring the author of the book Paleo Dieta para Deportistas [Paleo diet for Athletes], who highlights some key points in this type of nutrition.

A book on the Paleo diet that provides guidelines on what to eat before, during and after a workout or competition. It also includes a wide variety of recipes.

_{Cordain, Loren; Friel, Joe. The paleo diet for athletes: the ancient nutritional formula for peak athletic performance [internet]. Pensilvania: Rodale Inc.; 2012 [accessed June 8, 2023]. 332 p. Available in: https://ebookcentral.proquest.com/lib/bibliouocsp-ebooks/detail.action?docID=4690372}

An explanation of what the ketogenic diet consists of and its suitability for sports, taking its nutritional contribution into account.

A review of various scientific studies related to sports performance in the ketogenic diet.

An article on how the ketogenic diet impacts on athletes' sports performance.

_{Moscatelli, Fiorenzo; Valenzano, Anna; Polito, Rita; Sessa, Francesco; Montana, Angelo; Salerno, Monica, et al. Ketogenic diet and sport performance. Sport Mont [internet]. 2020 [accessed June 8, 2023];18(1): 91-94. Available in: https://discovery.biblioteca.uoc.edu/permalink/34CSUC_UOC/166h2gj/cdi_doaj_primary_oai_doaj_org_article_9c4d9d5055a24fd9ba9cc8a324d99f56}

An article examining how calorie restriction affects trained athletes' body composition and physical performance.

_{Pons, Victoria; Riera, Joan; Capó, Xavier; Martorell, Miquel; Sureda, Antoni; Tur, Josep, et al. Calorie restriction regime enhances physical performance of trained athletes. Journal of the International Society of Sports Nutrition [internet]. 2018 [accessed June 8, 2023];15(12). Available in: https://link.springer.com/article/10.1186/s12970-018-0214-2}

An explanation of the essential aspects of nutrigenomics and its importance, and the fundamentals of how it works.

An article examining the science of genetic modifiers affecting an athlete's nutritional condition, body composition and athletic performance.

_{Guest, Nanci; Horne, Justine; Vanderhout, Shelley; El-Sohemy, Ahmed. Sport nutrigenomics: personalized nutrition for athletic performance. Frontiers in Nutrition [internet]. 2019 [accessed June 8, 2023];6:8. Available in: https://discovery.biblioteca.uoc.edu/permalink/34CSUC_UOC/166h2gj/cdi_doaj_primary_oai_doaj_org_article_d26151019a9e4cd28c42a111ff493a0a}

An article about nutrigenomics and how it can impact on athletes' sports performance, written from a scientific perspective.

An article examining the state of the art in the field of nutrigenomics, and the importance of using data and technology to improve the effectiveness of personalized nutritional strategies.

_{Brennan, Lorraine; de Roos, Baukje. Nutrigenomics: lessons learned and future perspectives. The American Journal of Clinical Nutrition [internet]. 2021 [accessed June 8, 2023];113(3):503-516. Available in: https://www.sciencedirect.com/science/article/pii/S0002916522006141?via%3Dihub}

An explanation of the key points of this nutritional strategy and its consequences for athletes' bodies.

A systematic review of the effects of physical exercise and intermittent fasting on athletes' bodies.

An article analysing the physiological impact and benefits associated with intermittent fasting. It discusses the areas that need to be researched in the future in order to understand all the effects of this technique on the body.

_{Mandal, Sumona; Simmons, Niall; Awan, Sidra; Chamari, Karim; Ahmed, Irfan. Intermittent fasting: eating bu the clock for health and exercise performance. BMJ Open Sport & Exercise Medicine [internet]. 2022 [accessed June 8, 2023];8(1). Available in: https://discovery.biblioteca.uoc.edu/permalink/34CSUC_UOC/166h2gj/cdi_doaj_primary_oai_doaj_org_article_ce347571f0ac4bfcacd84c23f78697e7}

An explanation of what intermittent fasting is, its benefits and the weaknesses associated with this nutritional technique. It also talks about its effectiveness for losing weight and its positive impact on health.

A study of the effects of intermittent fasting on athletes' performance in high intensity, resistance and strength exercises.

A list of substances and doping methods prohibited in competitive sports.

An explanation of what is considered doping according to the World Anti-Doping Agency (WADA) and the possible associated violations.

The World Anti-Doping Code aims to ensure the standardization, coordination and effectiveness of programmes that protect the fundamental right of athletes to participate in doping-free activities.

Guide to sports supplements defining the cases in which supplementation is important or essential.

Guide to sports supplements and how to use them to achieve the expected results. 

An explanation and classification of the main dietary supplements commonly used in sports.

A systematic review and meta-analysis of the prevalence of dietary supplement use among elite and amateur athletes.

_{Knapik, Joseph J.; Steelman, Ryan A.; Hoedebecke, Sally S.; Austin, Krista G.; Farina, Emily K; Lieberman, Harris R. Prevalence of dietary supplement use by athletes: systematic review and meta-analysis. Sports Medicine [interent]. 2016 [accessed June 8, 2023];46(1):103-123. Available in: https://www.proquest.com/docview/1766808993/fulltextPDF/9E0970CD8B8B44F5PQ/1?accountid=15299}

An episode of the programme Deporte limpio in which the risks of self-medication in sport are explained by various health professionals and anti-doping agencies.

The differences between animal and plant proteins when increasing muscle mass are explained.