PERFORMANCE FUELING FRAMEWORK

LEARNING OBJECTIVES

! Identify goals and outcomes of nutrition that guide the

nutritional conversation.

! Improve sharing of nutrition goals and concepts throughout your

relationship with a client.

! Focus navigation and prioritization of key nutrition goals.

2
4 INGREDIENTS TO EVERY GAME PLAN

MINDSET NUTRITION MOVEMENT RECOVERY

Mindset is about dedicating Nutrition provides the Movement is essential for Recovery allows the mind
oneself toward a goal with a foundational support to fuel improving performance. It’s and body to re-energize
full understanding of what it the mind and body, and about moving your and prepare for the next
requires to accomplish. maximize performance. body better. day’s activity.

3
“They say the recipe for Sprite® is

LEMON & LIME,

but I tried to make it at home…
there’s more to it than that.”

– MITCH HEDBERG
EXOS PERFORMANCE NUTRITION COACHING MODEL

“Tell me
“Learn
what I Identify Prescribe
about me.”
need.”

“Help me
“How do I Focus &
on my Share
do this?” Coach
journey.”

5
01 IDENTIFY
!
!
Goals
Concepts
IDENTIFY | GOALS

The culture and environment perpetuates adoption of

ENGAGE fueling concepts.

Fueling philosophy, intent, and actions live beyond

INSPIRE short-term goals.

Nutritional strategy supports and propels health and

NOURISH performance of the body and brain.

Resilience created to better handle mental, physical,

RECOVER and metabolic stress.

Being metabolically prepared for the upcoming task

PREPARE at hand.

7
IDENTIFY | OUTCOMES

SURVIVE COMPETE WIN

ABLE TO TRAIN/LIVE ABLE TO EXCEL UNSTOPPABLE

Efforts made to ensure nutrition Nutrition efforts are made to Focused on optimizing nutrition
is not the cause of injury, illness, enable higher performance through personalization
or deficiency throughout the entire day
Improved foundational quality of
(Physical, psychological, food choices and snacks Nutrition plays a role to fortify the
immunological considerations) personal mission
Fueling around training
and competition Lifestyle, training goal, and
career aspirations
Improved resilience
(mental/physical)

8
02 PRESCRIBE AND SHARE
!
!
Goals
Concepts
SHARE | CONCEPTS

EAT CLEAN

MINDSET EAT OFTEN

RECOVER HYDRATE

10
SHARE | CONCEPTS - EXOS PERFORMANCE FUELING PRINCIPLES

Know Yourself

MAKE IT ABOUT YOU Design Deliciously

Fuel Your Dreams
Rise and Dine

AIM TO SUSTAIN Create an Even Spread

Stay Hydrated
Set Your Intention

EAT WITH PURPOSE Find Balance

Eat Together Often
Try New Things

DEVOUR LIFE Raise a Glass

Savor Good Times
Feed Your Superpowers

FUEL FOR IMPACT

Up Your Color Quotient
Maximize Your Efforts
Fill the Gaps

© 2014 Athletes’ Performance, Inc. 11

MAKE IT ABOUT YOU

Eating is personal. It’s not about

following a strict set of rules; it’s
about tailoring your nutritional game
plan to best support your body,
goals, and preferences. Food is an
experience to be designed by you.
Adapt these principles to make them
work best for you and all that you
want to achieve.
KNOW YOURSELF

Understand your goals, habits, and unique physiology to refine your nutritional game plan.

GOALS
MEDICAL HISTORY

ANTHROPOMETRICS

SUPPLEMENT ALLERGIES &

HISTORY SENSITIVITIES

HABITS DEFICIENCIES

TRAINING
INFORMATION INJURY HISTORY

13
DESIGN DELICIOUSLY | FUEL YOUR DREAMS

You’re the top chef when it comes to building meals with the right foods
in the right amounts for you.

MACRONUTRIENT NEEDS TIMING PERI-TRAINING NUTRITION HYDRATION

14
CHECK FOR LEARNING

! As a trainer, you have the opportunity to help

your clients achieve their goals through
improving their core nutrition behaviors.

! Help your clients create an emotional

connection to their nutritional strategy and help
them directly correlate it with the achievement
of their personal goals – not just their weight
goals.

! Make it About You. Each client is an individual

and needs to be treated as such. When the
scope of need goes beyond basic nutrition
behavioral upgrades, be sure to refer out.

15
EAT WITH PURPOSE

What you eat matters. Eating with purpose is

about coming to the table and nourishing
your mind, body, and spirit. Food is a means
to connect and create, and to enable the
best version of you. So be intentional with
your food choices, and savor every morsel
and moment you share with others.
 SET YOUR INTENTION
Hit pause and think about what you’re consuming
with your goals in mind.

17
FIND BALANCE

Aim to eat well about 80 percent of the time.

80
Food is about more than nutrients. A
balanced perspective to eating will
help you stay aware of what you put in
your body, and it will also make you
.
more likely to eat well over the long

20
haul.

18
EAT TOGETHER OFTEN

1 Eating together can help you make

healthier choices.

2 Eating together can help with

weight control. 4 Eating together encourages home-
cooked meals.

3 5
Eating together helps build relationships
Eating together can lead to trying
with friends, family, co-workers,
new, healthy food options.
and teammates.

Hamons et al. (2011); Compañ et al. (2002)

FUEL FOR
IMPACT Our understanding of quality food is constantly
evolving with research. When deciding what to
eat, keep it simple and natural or minimally
processed. Choose responsibly sourced food
that’s tasty and nourishing, like vegetables, fruits,
nuts, whole grains, fish, and lean meat.
FEED YOUR SUPERPOWERS

Fill your plate with foods that help your body fuel, build, protect, and prevent.

PROTECT

FUEL BUILD

PREVENT

21
FEED YOUR SUPERPOWERS WITH FOODS THAT FUEL

CARBOHYDRATES = FUEL
! Primary fuel for the brain
! Fuels high-intensity activities
! Goals, intensity, and duration
of activity affect how much
is required

COME BACK TO EARTH

! Whole grains
! Minimally processed items
! At least three grams
fiber / serving

“BROWN CLOSE TO THE GROUND”

Pereira et al. (2004); Rimm et al. (1996)
FEED YOUR SUPERPOWERS WITH FOODS THAT BUILD

PROTEIN = BUILD
! Builds muscle tissue
! Maintains and supports the immune system

THE LESS LEGS THE BETTER

! Aim to decrease saturated fat
! Grilled > Fried
! Skinless > Skin
! Look for leaner cuts of animal proteins

RECOMMENDED DAILY INTAKE

! 0.5 – 1.0 grams per pound total body weight

Paddon-Jones et al. (2008); Wu G. (2016); Witard et al. (2016)

© 2014 Athletes’ Performance, Inc. 23
FEED YOUR SUPERPOWERS WITH FOODS THAT PROTECT

FATS = PROTECT
! Contains powerful nutrients and antioxidants for cellular
repair of joints, organs, skin, and hair
! Aids in nutrient absorption (vitamins A, D, E, and K)
! Releases energy slowly keeping you satiated, regulating
blood sugar, and stabilizing energy levels

EAT FATS THAT GIVE BACK

! Omega-3 fatty acids, to boost:
! Brain power
! Mental clarity
! Memory
! Unsaturated fats
Simopoulos, A. et al. (2002); Wu, Kalmign, S.V. et al. (2004); Wells, A. et al. (1998)
FEED YOUR SUPERPOWERS WITH FOODS THAT PREVENT

VEGETABLES & FRUITS = PREVENT

! Provide natural vitamins, minerals, and antioxidants
that contribute to repair of the body
! “Support Staff”
! Maintains and supports the immune system

UP YOUR COLOR QUOTIENT

! Bright, deep colors
! Three or more colors on every plate
! Don’t forget about herbs and spices!

© 2014 Athletes’ Performance, Inc. Lancaster, J et al (1997)

25
UP YOUR COLOR QUOTIENT

RED BLUE & PURPLE YELLOW GREEN ORANGE

FOODS FOODS FOODS FOODS FOODS
Increased heart and Improved circulation and Good digestion, optimal Improved eye health, Skin and eye health,
circulatory health, microcirculation, brain function, rejuvenate musculature increased immunity,
improved memory, improved memory, increased immunity, and bone, healthier heart,
healthier urinary tract. healthier bones. healthier eyes and skin. stronger teeth. reduced risk of
cancer.

Heber, D. (2002). 26
MAXIMIZE YOUR EFFORTS

Eat and drink the right things before, during, and after your workout.

THINK IN 3’s
! Timing:
! Pre / During / Post
! Composition:
! Carbohydrates / Proteins / Fluids

DON’T WASTE YOUR WORKOUT

! Open window for nutrient delivery to muscles / cells
! Timing is key!

SUCCESS DEPENDS ON SLEEP

Pramukova, B. et al. (2011); Thomas, D. et al (2016)

27
PRE ACTIVITY NUTRITION

HEADLINE; ALL CAPS; AKTIV; BOLD; 12PT

Body; Aktiv Light; Regular; 12pt

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Sed varius consequat eros at lobortis. Aliquam eu ante sit amet
neque pharetra pharetra. Curabitur eu scelerisque velit. Mauris sapien ante, fermentum non luctus vitae, consectetur id
neque. Morbi dolor justo, venenatis non diam sed, malesuada eleifend sem. In hac habitasse platea dictumst. Sed id semper
PRE-ACTIVITY NUTRITION
lorem, congue malesuada libero. Morbi bibendum ligula vitae vestibulum ullamcorper.
! “Top off your tank”
! 15-30 grams carbohydrate
! 15-30 minutes prior to activity

Pramukova, B. et al. (2011); Thomas, D. et al (2016)

DURING ACTIVITY NUTRITION

DURING ACTIVITY NUTRITION

! “Maintain”
! Fluids (water)
! Electrolytes
! Fuel stores
! Four to six gulps every 10-15 minutes
Pramukova, B. et al. (2011); Thomas, D. et al (2016)
29
POST-ACTIVITY NUTRITION

1
REFUEL WITH CARBS
The more intense the training, the more carbohydrates you need.

2
REBUILD WITH PROTEIN
Body weight determines protein needs post-workout.

3
REHYDRATE WITH FLUID
Drink 20-24 ounces of fluid for each pound lost during training.
POTENTIAL
RECOVERY

0 15 30 60 90 120

MINUTES Pramukova, B. et al. (2011); Thomas, D. et al (2016)

30
HOW MUCH PROTEIN AND CARBS?

Carbohydrate Protein

2-3 : 1
0.6-1.2g/kg LBM 0.3-0.4g/kg LBM

Moore et al. (2009)

31
FILL THE GAPS

It can be tough to get all your nutrients from food alone. If you fall short, supplement wisely.

PROTECT

FUEL BUILD

PREVENT

32
SIX REASONS YOU MAY NEED TO FILL THE GAPS

MEDICAL DIGESTIVE
DIAGNOSIS ISSUES

SPECIFIC STRENGTH INCREASED

& POWER GOALS STRESS

INCREASED KNOWN NUTRITION

PHYSICAL ACTIVITY DEFICIENCY

33
FILL THE GAPS | SUPPLEMENT WISELY

1 2 3
FOUNDATION BOOST RESTORE
(HEALTH) (PERFORMANCE) (RECOVERY)

Multi-Vitamin Protein
Hydration (Whey/Vegan)
(Catalyte)

Fish Oil Leucine

(Aminos)
Creatine
Vitamin D Glutamine
Carbohydrate
(Carb Fuel)
Probiotics Curcumin

www.exosfuel.com | www.nutrition.exosfuel.com Thomas, D. et al (2016) 34

 CHECK FOR LEARNING

! Eat with Purpose. Helping your clients make intentional

food choices and become more aware of their fueling
environment can have a direct impact on their goals.

! Fuel for Impact. Guide your clients to great food

choices by educating them on how to feed their
superpowers, up their color quotient, and maximize
their efforts.

! Fuel for Impact. Help your clients get the most out of
their training with the right pre-, during, and post-
nutrition. The right blend of nutrients in the post-
workout period will optimize adaptation.

! Fuel for Impact. Help your clients become aware of

situations that may impact their nutrient status.
Encourage them to learn more about their body. If they
have a need / choose to fill their gaps, make sure they
choose a high-quality supplement.

35
AIM TO SUSTAIN

Staying hydrated and eating early and as often as you need

helps to sustain energy, lower stress, and boost metabolism.
No matter your schedule, kick-start your day with an energizing meal.
Continue eating small meals or snacks and hydrating throughout the day
to keep your energy up, your focus sharp, and your mood stable.
RISE AND DINE

Eat your first meal within 30-60 minutes of waking up.

“BREAK – THE – FAST”

! Sets the tone for the rest of your day
! Fuels your brain and body
! Jumpstarts your metabolism

FUEL | BUILD | PROTECT | PREVENT

SOMETHING IS BETTER THAN NOTHING

! Have a just-in-case option for the days you are
running late or in a hurry

Timlin, M. et al. (2008); Korol, D. (2002); Purslow, L. et al. (2008) 37

RISE AND DINE

FUEL BUILD PROTECT PREVENT

! OATS ! EGGS ! NUTS ! FRESH / FROZEN
VEGETABLES
! SWEET POTATO ! GREEK YOGURT ! OLIVE OIL
! FRESH / FROZEN
! WHOLE-WHEAT ! MILK ! FLAXSEED FRUIT
BREAD
! TURKEY / ! AVOCADO ! SALSA
! WHOLE-GRAIN CHICKEN
CEREAL ! NUT BUTTER ! 100% JUICE

! DRIED FRUIT

38
CREATE AN EVEN SPREAD

Spread your snacks and meals evenly throughout the day.

Higher body fat, tired,

Breakfast lethargic, more fatigued
+
Energy Balance

Lower body fat, more

- energetic, handle
higher workload

4-6 >1800
meals per day fueling opportunities per year
Deutz et al., (2000)
39
STAY HYDRATED

Choose beverages that hydrate your brain and body.

RECOMMENDED DAILY INTAKE

! 1/2 – one ounce per pound total body weight
! Water first, then a sports drink as needed

Armstrong, L. (2007); Grandjean, A. (2007)

40
STAY HYDRATED

Choose beverages that hydrate your brain and body.

PERFORMANCE BENEFIT
! Increases energy
! Improves movement, recovery, and agility
! Aids in mental clarity

HYDRATED DEHYDRATED
Streitbürger, D. (2012); Tignum (2007); Grandjean, A. (2007)
41
 DEVOUR LIFE

Food brings us together and takes us on

personal journeys. From the smell of something
delicious baking in the oven to the satisfying
crunch of crisp veggies, food reminds us to
reflect, look forward, and relish in the here and
now. A toast — to food and all the joy it brings.
TRY NEW THINGS | RAISE A GLASS | SAVOR GOOD TIMES

Go on food adventures. Explore, experiment, and discover.

43
CHECK FOR LEARNING

! Aim to Sustain. There are many opinions on

how often to eat. Help your clients find the
right eating pattern that feels the best for
them. Most of our clients and athletes tend to
have the most long-term success with their
energy and body composition goals when they
are eating throughout the day.

! Aim to Sustain. Proper hydration impacts

mental and physical performance. Ensure your
clients understand their hydration needs and
drink at least ½ their body weight in ounces of
a naturally non-caloric fluid each day.

! Devour Life. Each of us has a passion that

drives us. Help your clients channel that
passion into the way they approach their food
and nutrition. Help them use their nutritional
strategy to fuel their passion.
44
03 FOCUS AND COACH
!
!
Goals
Concepts
FOCUS AND COACH

NOURISH
QUALITY QUANTITY

FREQUENCY AVAILABILITY
ENGAGE
AWARENESS SUPPORT

MESSAGING LEADERSHIP RECOVER

MENTAL METABOLIC

PHYSICAL SUPPORT
INSPIRE
AWARENESS SUPPORT

MESSAGING LEADERSHIP PREPARE

TRAINING TRAVEL

COMPETITION EDUCATION

46
PERFORMANCE FUELING PRINCIPLES

Know Yourself

MAKE IT ABOUT YOU Design Deliciously

Fuel Your Dreams
Rise and Dine

AIM TO SUSTAIN Create an Even Spread

Stay Hydrated
Set Your Intention

EAT WITH PURPOSE Find Balance

Eat Together Often
Try New Things

DEVOUR LIFE Raise a Glass

Savor Good Times
Feed Your Superpowers

FUEL FOR IMPACT

Up Your Color Quotient
Maximize Your Efforts
Fill the Gaps

© 2014 Athletes’ Performance, Inc. 47

FOCUS AND COACH

SURVIVE COMPETE WIN

≤2 2-3 3
UP YOUR
COLOR +
QUOTIENT /meal /meal /meal

Breakfast within 60 Breakfast within 60

RISE & DINE Ø breakfast
min 1-5d/week min >5d/week

Adequate high-
Personalized high-
MAXIMIZE YOUR Food made available quality food
quality food/supp
EFFORTS post-workout Available &
Available & tracked
encouraged

48
CONCLUSION

Despite the simple organization, don’t

confuse this for ‘easy’.

It will likely take considerable effort to

capture a full view of your clients
performance nutrition capabilities, but it will
pay dividends.
49
CONCLUSION

Context is king. Take a broad look

before diving in.

Understanding the bigger pieces helps you

narrow focus and simplify conversations.

50
CONCLUSION

Create solutions with structure

and support.

All solutions should be rooted in science

and be mindful of scope. While upgrading
nutrition, it is important to have a plan for
when nutrition conversations become
consultations - it pays to have a dietitian in
your corner.
51
APPENDIX
! Anderson, J. W., Smith, B. M., & Gustafson, N. J. (1994). Health benefits and practical aspects of high-fiber
diets. The American journal of clinical nutrition,59(5), 1242S-1247S.
! Armstrong, L. E. (2007). Assessing hydration status: the elusive gold standard. Journal of the American
College of Nutrition, 26(sup5), 575S-584S.
! Baron, K. G., Reid, K. J., Horn, L. V., & Zee, P. C. (2013). Contribution of evening macronutrient intake to total
caloric intake and body mass index. Appetite, 60, 246-251.
! Campbell, S. M. (2007). Hydration needs throughout the lifespan. Journal of the American College of
Nutrition, 26(sup5), 585S-587S.
! Chandler, R. M., Byrne, H. K., Patterson, J. G., & Ivy, J. L. (1994). Dietary supplements affect the anabolic
hormones after weight-training exercise. Journal of Applied Physiology, 76(2), 839-845.
! Colin, J., Donne, B., & Mahony, N. J. (2012). Effects of Carbohydrate-Protein Ingestion Post-Resistance
Training in Male Rugby Players. International Journal of Exercise Science, 5(1), 5.
! Compañ, Elena, et al. "Doing things together: adolescent health and family rituals." Journal of Epidemiology
and Community Health 56.2 (2002): 89-94.
! Deutz, R. C., Benardot, D., Martin, D. E., & Cody, M. M. (2000). Relationship between energy deficits and body
composition in elite female gymnasts and runners. Medicine and science in sports and exercise, 32(3),
659-668.
! Dillard, Cora J., and J. Bruce German. "Phytochemicals: nutraceuticals and human health." Journal of the
Science of Food and Agriculture 80.12 (2000): 1744-1756.
! Duda, M. K., O'shea, K. M., Tintinu, A., Xu, W., Khairallah, R. J., Barrows, B. R., ... & Stanley, W. C. (2009). Fish
oil, but not flaxseed oil, decreases inflammation and prevents pressure overload-induced cardiac
dysfunction. Cardiovascular research, 81(2), 319-327.
52
APPENDIX
! Farshchi, H. R., Taylor, M. A., & Macdonald, I. A. (2005). Deleterious effects of omitting breakfast on insulin
sensitivity and fasting lipid profiles in healthy lean women. The American journal of clinical nutrition, 81(2),
388-396.
! Goldstone, A. P., Prechtl de Hernandez, C. G., Beaver, J. D., Muhammed, K., Croese, C., Bell, G., ... & Bell, J. D.
(2009). Fasting biases brain reward systems towards high‐calorie foods. European Journal of
Neuroscience, 30(8), 1625-1635.
! Grandjean, Ann C., and Nicole R. Grandjean. "Dehydration and cognitive performance." Journal of the
American College of Nutrition 26.sup5 (2007): 549S-554S.
! Hammons, Amber J., and Barbara H. Fiese. "Is frequency of shared family meals related to the nutritional
health of children and adolescents?."Pediatrics 127.6 (2011): e1565-e1574.
! Heber, D. (2002). What color is your diet?. HarperCollins.
! Jacobs, D. R., & Tapsell, L. C. (2013). Food synergy: the key to a healthy diet.Proceedings of the Nutrition
Society, 72(02), 200-206.
! Jacobs, D. R., Gross, M. D., & Tapsell, L. C. (2009). Food synergy: an operational concept for understanding
nutrition. The American journal of clinical nutrition, 89(5), 1543S-1548S.
! Kalmijn, S. V., et al. "Dietary intake of fatty acids and fish in relation to cognitive performance at middle
age." Neurology 62.2 (2004): 275-280.
! Kaplan, Randall J., et al. "Dietary protein, carbohydrate, and fat enhance memory performance in the healthy
elderly." The American journal of clinical nutrition 74.5 (2001): 687-693.
! Kerksick, C., Harvey, T., Stout, J., Campbell, B., Wilborn, C., Kreider, R., ... & Antonio12, J. (2008). Journal of the
International Society of Sports Nutrition.Journal of the International Society of Sports Nutrition, 5, 17.
53
APPENDIX
! Khoo, H. E., Prasad, K. N., Kong, K. W., Jiang, Y., & Ismail, A. (2011). Carotenoids and their isomers: color
pigments in fruits and vegetables.Molecules, 16(2), 1710-1738.
! Kidd, P. M. (2007). Omega-3 DHA and EPA for cognition, behavior, and mood: clinical findings and
structural-functional synergies with cell membrane phospholipids. Alternative Medicine Review, 12(3), 207.
! Kiso, Y. (2011). Pharmacology in health foods: effects of arachidonic acid and docosahexaenoic acid on the
age-related decline in brain and cardiovascular system function. Journal of pharmacological sciences, 115(4),
471-475.
! Koopman, R., Saris, W. H., Wagenmakers, A. J., & van Loon, L. J. (2007). Nutritional interventions to promote
post-exercise muscle protein synthesis.Sports Medicine, 37(10), 895-906.
! Korol, Donna L. "Enhancing cognitive function across the life span." Annals of the New York Academy of
Sciences 959.1 (2002): 167-179.
! La Bounty, P. M., Campbell, B. I., Wilson, J., Galvan, E., Berardi, J., Kleiner, S. M., ... & Antonio, J. (2011).
International Society of Sports Nutrition position stand: meal frequency. J Int Soc Sports Nutr, 8(4).
! Lancaster, Jane E., et al. "Influence of pigment composition on skin color in a wide range of fruit and
vegetables." Journal of the American Society for Horticultural Science 122.4 (1997): 594-598.
! Lee, J. K., Nio, A. Q., Ang, W. H., Law, L. Y., & Lim, C. L. (2011). Effects of ingesting a sports drink during
exercise and recovery on subsequent endurance capacity. European Journal of Sport Science, 11(2), 77-86.
! Lieberman, H. R. (2007). Hydration and cognition: a critical review and recommendations for future
research. Journal of the American College of Nutrition, 26(sup5), 555S-561S.
! Liu, R. H. (2003). Health benefits of fruit and vegetables are from additive and synergistic combinations of
phytochemicals. The American journal of clinical nutrition, 78(3), 517S-520S.
54
APPENDIX
! Lowden, A., Moreno, C., Holmbäck, U., Lennernäs, M., & Tucker, P. (2010). Eating and shift work—effects on
habits, metabolism, and performance.Scandinavian journal of work, environment & health, 150-162.
! Madzima, Takudzwa A., et al. "Night-time consumption of protein or carbohydrate results in increased
morning resting energy expenditure in active college-aged men." British journal of nutrition 111.01 (2014):
71-77.
! Moore, D. R., Robinson, M. J., Fry, J. L., Tang, J. E., Glover, E. I., Wilkinson, S. B., ... & Phillips, S. M. (2009).
Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young
men. The American journal of clinical nutrition, 89(1), 161-168.
! Morgan, L. M., Shi, J. W., Hampton, S. M., & Frost, G. (2012). Effect of meal timing and glycaemic index on
glucose control and insulin secretion in healthy volunteers. British Journal of Nutrition, 108(07), 1286-1291.
! Paddon-Jones, D., Westman, E., Mattes, R. D., Wolfe, R. R., Astrup, A., & Westerterp-Plantenga, M. (2008).
Protein, weight management, and satiety.The American journal of clinical nutrition, 87(5), 1558S-1561S.
! Paddon-Jones, Douglas, et al. "Protein, weight management, and satiety."The American journal of clinical
nutrition 87.5 (2008): 1558S-1561S.
! Pereira, Mark A., et al. "Dietary fiber and risk of coronary heart disease: a pooled analysis of cohort
studies." Archives of internal medicine 164.4 (2004): 370-376.
! Pramuková, B., V. Szabadosová, and A. Soltésová. "Current knowledge about sports nutrition." Australasian
Medical Journal 4.3 (2011).
! Purslow, Lisa R., et al. "Energy intake at breakfast and weight change: prospective study of 6,764 middle-
aged men and women." American journal of epidemiology 167.2 (2008): 188-192.

55
APPENDIX
! Purslow, Lisa R., et al. "Energy intake at breakfast and weight change: prospective study of 6,764 middle-
aged men and women." American journal of epidemiology 167.2 (2008): 188-192.
! Rampersaud, G. C., Pereira, M. A., Girard, B. L., Adams, J., & Metzl, J. D. (2005). Breakfast habits, nutritional
status, body weight, and academic performance in children and adolescents. Journal of the American
Dietetic Association, 105(5), 743-760.
! Rimm, Eric B., et al. "Vegetable, fruit, and cereal fiber intake and risk of coronary heart disease among
men." Jama 275.6 (1996): 447-451.
! Rodriguez, N. R., DiMarco, N. M., & Langley, S. (2009). Position of the American dietetic association, dietitians
of Canada, and the American college of sports medicine: nutrition and athletic performance. Journal of the
American Dietetic Association, 109(3), 509-527.
! Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S. J., & Stachenfeld, N. S. (2007). American
College of Sports Medicine position stand. Exercise and fluid replacement. Medicine and science in sports
and exercise,39(2), 377-390.
! Simopoulos, A. P. (2006). Evolutionary aspects of diet, the omega-6/omega-3 ratio and genetic variation:
nutritional implications for chronic diseases.Biomedicine & Pharmacotherapy, 60(9), 502-507.
! Simopoulos, Artemis P. "Omega-3 fatty acids in inflammation and autoimmune diseases." Journal of the
American College of Nutrition 21.6 (2002): 495-505.
! Smeets, A. J., & Westerterp-Plantenga, M. S. (2008). Acute effects on metabolism and appetite profile of one
meal difference in the lower range of meal frequency. British journal of nutrition, 99(06), 1316-1321.
! Streitbürger, Daniel-Paolo, et al. "Investigating structural brain changes of dehydration using voxel-based
morphometry." PloS one 7.8 (2012): e44195.
56
APPENDIX
! Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004). Short sleep duration is associated with reduced
leptin, elevated ghrelin, and increased body mass index. PLoS medicine, 1(3), e62.
! Tanaka, M., Mizuno, K., Fukuda, S., Shigihara, Y., & Watanabe, Y. (2008). Relationships between dietary habits
and the prevalence of fatigue in medical students. Nutrition, 24(10), 985-989.
! Thomas, D. Travis, Kelly Anne Erdman, and Louise M. Burke. "Position of the Academy of Nutrition and
Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic
Performance."Journal of the Academy of Nutrition and Dietetics 116.3 (2016): 501-528.
! Timlin, Maureen T., et al. "Breakfast eating and weight change in a 5-year prospective analysis of adolescents:
Project EAT (Eating Among Teens)."Pediatrics 121.3 (2008): e638-e645.
! Wells, A. S., Read, N. W., Laugharne, J. D., & Ahluwalia, N. S. (1998). Alterations in mood after changing to a
low-fat diet. British Journal of Nutrition,79(01), 23-30.
! Wells, Anita S., et al. "Alterations in mood after changing to a low-fat diet."British Journal of Nutrition 79.01
(1998): 23-30.
! Witard, Oliver C., et al. "Protein Considerations for Optimising Skeletal Muscle Mass in Healthy Young and
Older Adults." Nutrients 8.4 (2016): 181.
! Wu, Guoyao. " Dietary protein intake and human health." Food & Function 7 (2016): 1251-1265

57