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Nutrition and

Exercise Concerns

of

Middle Age

© 2009 by Taylor & Francis Group, LLC

CRC Press is an imprint of the

Taylor & Francis Group, an informa business

Boca Raton London New York

Edited by

Judy A. Driskell

Nutrition and

Exercise Concerns

of

Middle Age

© 2009 by Taylor & Francis Group, LLC

CRC Press

Taylor & Francis Group

6000 Broken Sound Parkway NW, Suite 300

Boca Raton, FL 33487‑2742

© 2009 by Taylor & Francis Group, LLC

CRC Press is an imprint of Taylor & Francis Group, an Informa business

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Library of Congress Cataloging‑in‑Publication Data

Nutrition and exercise concerns of middle age / editor, Judy A. Driskell.

p. cm.

Includes bibliographical references and index.

ISBN 978‑1‑4200‑6601‑2 (alk. paper)

1. Middle‑aged persons‑‑Nutrition. 2. Exercise for middle‑aged persons. I.

Driskell, Judy A. (Judy Anne)

TX361.M47N88 2008

613.2’0844‑‑dc22 2009001261

Visit the Taylor & Francis Web site at

http://www.taylorandfrancis.com

and the CRC Press Web site at

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© 2009 by Taylor & Francis Group, LLC

This book is dedicated to the experts

who wrote the included chapters.

© 2009 by Taylor & Francis Group, LLC

vii

Contents

Preface.......................................................................................................................xi

The Editor.............................................................................................................. xiii

Contributors.............................................................................................................xv

Section I Introduction

Chapter 1 Introduction: Nutrition and Exercise Concerns of Middle Age ...........3

Judy A. Driskell

Section II Energy-Yielding Nutrients

Chapter 2 Carbohydrates.....................................................................................25

Michael S. Green and J. Andrew Doyle

Chapter 3 Lipids.................................................................................................. 53

Sarah J. Ehlers, Heather E. Rasmussen, and Ji-Young Lee

Chapter 4 Proteins...............................................................................................87

Brian S. Snyder and Mark D. Haub

Section III Vitamins

Chapter 5 Fat-Soluble Vitamins........................................................................ 111

Maria Stacewicz-Sapuntzakis and Gayatri Borthakur

Chapter 6 Vitamin C......................................................................................... 149

Herb E. Schellhorn and Yi Li

Chapter 7 B-Vitamins ....................................................................................... 169

George U. Liepa, Sandra D. Pernecky, Steven J. Pernecky, and

Stephen J. McGregor

© 2009 by Taylor & Francis Group, LLC

viii Contents

Section IV Minerals

Chapter 8 Major Minerals—Calcium, Magnesium, and Phosphorus .............. 193

Forrest H. Nielsen

Chapter 9 Iron ................................................................................................... 219

Emily M. Haymes

Chapter 10 Trace Elements Excluding Iron—Chromium and Zinc................... 233

Henry C. Lukaski and Angus G. Scrimgeour

Section V Fluids and Hydration

Chapter 11 Fluids, Electrolytes, and Hydration.................................................. 253

Douglas S. Kalman

Section VI Other Commonly Consumed Substances

Chapter 12 Caffeine and Tannins.......................................................................269

Jay Kandiah and Valerie A. Amend

Chapter 13 Herbal Supplements..........................................................................283

Jidong Sun and David W. Giraud

Section VII Recreational Activities

Chapter 14 Endurance Training.......................................................................... 317

Shawn R. Simonson and Catherine G. Ratzin-Jackson

Chapter 15 Resistance Training.......................................................................... 353

Robert J. Moffatt, Jacob M. Wilson, and Tait Lawrence

© 2009 by Taylor & Francis Group, LLC

Contents ix

Section VIII Age-Related Disorders

Chapter 16 Cardiovascular Issues.......................................................................397

Susan Hazels Mitmesser

Chapter 17 Cancer .............................................................................................. 415

Farid E. Ahmed

Appendices............................................................................................................ 457

© 2009 by Taylor & Francis Group, LLC

xi

Preface

The scientific and lay media extol the health benefits of good nutrition and physical

activity. Most books that have been published about nutrition and physical activity

have dealt with nutritional needs of young adults who exercise vigorously. At around

30 years of age or so, individuals start to become more concerned about having and

maintaining good health and realizing the personal benefits of good nutrition and

moderate-intensity physical activity. Some health professionals seem to believe that

nutrition and physical activity information is the same for all people. What consti￾tutes good nutrition and exercise habits is generally not interpreted for middle-aged

individuals. Middle age is considered to be around 30 to 60 years of age. Middle￾aged individuals most often are not involved in collegiate or professional sports but

frequently do exercise on a regular basis as a form of recreation. Middle-aged adults

are concerned about obtaining and maintaining good health and how they can reduce

their risk of chronic diseases.

This volume includes a collection of chapters written by scientists from several

academic disciplines who have expertise in an area of nutrition or kinesiology as it

relates to exercise and sport. The introductory chapter on nutrition and exercise con￾cerns of middle age is followed by chapters on the energy-yielding nutrients (carbo￾hydrates, lipids, and proteins), three chapters on the vitamins (fat-soluble vitamins,

vitamin C, and B-vitamins), three chapters on the minerals (major minerals, iron,

and trace elements excluding iron). A chapter is included on fluids, electrolytes, and

hydration. Chapters are included on the commonly consumed substances caffeine

and tannins as well as herbal supplements. Two chapters describe resistance training

and endurance training relating these to nutrient intakes, exercise recommendations,

and overall health. The age-related chronic diseases cardiovascular disorders and

cancer are discussed in relation to nutrition and exercise.

The book also includes appendices that list nutrient recommendations for mid￾dle-aged adults established by three major organizations: the Institute of Medicine,

National Academy of Sciences for those living in the United States and Canada; the

National Health and Medical Council (Australia and New Zealand Government for

those living in Australia and New Zealand); and the World Health Organization. The

daily values for vitamins and minerals are also listed.

Sports nutritionists, sports medicine and fitness professionals, researchers,

coaches, trainers, physicians, dietitians, nurses, athletes, students, and the well￾informed layperson will find this book to be informative and timely. It discusses

“cutting edge” research on the topics of nutrition and exercise.

Judy A. Driskell, Ph.D., R.D.

Professor, University of Nebraska

© 2009 by Taylor & Francis Group, LLC

xiii

The Editor

Judy Anne Driskell, Ph.D., R.D. is Professor of Nutritional Science and Dietetics

at the University of Nebraska. She received her B.S. degree in Biology from the

University of Southern Mississippi in Hattiesburg. Her M.S. and Ph.D. degrees were

obtained from Purdue University. She has served in research and teaching positions

at Auburn University, Florida State University, Virginia Polytechnic Institute and

State University, and the University of Nebraska. She has also served as the Nutrition

Scientist for the U.S. Department of Agriculture/Cooperative State Research Service

and as a Professor of Nutrition and Food Science at Gadjah Mada and Bogor

Universities in Indonesia.

Dr. Driskell is a member of numerous professional organizations including

the American Society of Nutritional Sciences, the American College of Sports

Medicine, the International Society of Sports Nutrition, the Institute of Food

Technologists, and the American Dietetic Association. In 1993 she received the

Professional Scientist Award of the Food Science and Human Nutrition Section of

the Southern Association of Agricultural Scientists. In addition, she was the 1987

recipient of the Borden Award for Research in Applied Fundamental Knowledge of

Human Nutrition. She is listed as an expert in B-Complex Vitamins by the Vitamin

Nutrition Information Service.

Dr. Driskell co-edited the CRC book Sports Nutrition: Minerals and Electrolytes

with Constance V. Kies. In addition, she authored the textbook Sports Nutrition and

co-authored the advanced nutrition book Nutrition: Chemistry and Biology, both pub￾lished by CRC. She co-edited Sports Nutrition: Vitamins and Trace Elements, first

and second editions; Macroelements, Water, and Electrolytes in Sports Nutrition;

Energy-Yielding Macronutrients and Energy Metabolism in Sports Nutrition;

Nutritional Applications in Exercise and Sport; Nutritional Assessment of Athletes;

Nutritional Ergogenic Aids; and Sports Nutrition: Energy Metabolism and Exercise;

all with Ira Wolinsky. She also edited the book Sports Nutrition: Fats and Proteins,

published by CRC Press. She has published more than 160 refereed research arti￾cles and 16 book chapters as well as several publications intended for lay audiences

and has given numerous presentations to professional and lay groups. Her current

research interests center around vitamin metabolism and requirements, including the

interrelationships between exercise and water-soluble vitamin requirements.

© 2009 by Taylor & Francis Group, LLC

xv

Contributors

Farid E. Ahmed, Ph.D.

GEM Tox Consultants and Labs, Inc.

Greenville, North Carolina

Valerie A. Amend, B.S.

Department of Family and Consumer

Sciences

Ball State University

Muncie, Indiana

Gayatri Borthakur, Ph.D.

Department of Kinesiology and

Nutrition

University of Illinois at Chicago

Chicago, Illinois

J. Andrew Doyle, Ph.D.

Department of Kinesiology and Health

Georgia State University

Atlanta, Georgia

Judy A. Driskell, Ph.D., R.D.

Department of Nutrition and Health

Sciences

University of Nebraska

Lincoln, Nebraska

Sarah J. Ehlers, M.S.

Department of Nutrition and Health

Sciences

University of Nebraska

Lincoln, Nebraska

David W. Giraud, M.S.

Department of Nutrition and Health

Sciences

University of Nebraska

Lincoln, Nebraska

Michael S. Green, Ph.D.

Department of Kinesiology and Health

Promotion

Troy University

Troy, Alabama

Mark D. Haub, Ph.D.

Department of Human Nutrition

Kansas State University

Manhattan, Kansas

Emily M. Haymes, Ph.D.

Department of Nutrition, Food and

Exercise Sciences

Florida State University

Tallahassee, Florida

Douglas S. Kalman, Ph.D., R.D.,

C.C.R.C., F.A.C.N.

Nutrition and Applied Clinical

Research

Miami Research Associates

South Miami, Florida

and

Department of Dietetics and Nutrition

Florida International University

Jay Kandiah, Ph.D.

Department of Family and Consumer

Sciences

Ball State University

Muncie, Indiana

Tait Lawrence, M.S., C.S.C.S.

Department of Nutrition, Food and

Exercise Sciences

Florida State University

Tallahassee, Florida

© 2009 by Taylor & Francis Group, LLC

xvi Contributors

Ji-Young Lee, Ph.D.

Department of Nutrition and Health

Sciences

University of Nebraska

Lincoln, Nebraska

Yi Li, M.S.

Department of Biology

McMaster University

Hamilton, Ontario, Canada

George U. Liepa, Ph.D., F.A.C.N.

School of Health Sciences

Eastern Michigan University

Ypsilanti, Michigan

Henry C. Lukaski, Ph.D.

Grand Forks Human Nutrition Research

Center

U.S. Department of Agriculture,

Agricultural Research Service

Grand Forks, North Dakota

Stephen J. McGregor, Ph.D.

School of Health Promotion and Human

Performance

Eastern Michigan University

Ypsilanti, Michigan

Susan Hazels Mitmesser, Ph.D.

Mead Johnson Nutrition

Evansville, Indiana

Robert J. Moffatt, Ph.D., M.P.H.

Department of Nutrition, Food and

Exercise Sciences

Florida State University

Tallahassee, Florida

Forrest H. Nielsen, Ph.D.

Grand Forks Human Nutrition Research

Center

U.S. Department of Agriculture,

Agricultural Research Center

Grand Forks, North Dakota

Sandra D. Pernecky, M.S., R.D.

Department of Dietetics and Human

Nutrition

Eastern Michigan University

Ypsilanti, Michigan

Steven J. Pernecky, Ph.D.

Department of Chemistry

Eastern Michigan University

Ypsilanti, Michigan

Heather E. Rasmussen, Ph.D., R.D.

Department of Nutrition and Health

Sciences

University of Nebraska

Lincoln, Nebraska

Catherine G. Ratzin-Jackson, Ph.D.

Department of Kinesiology

Fresno State University

Fresno, California

Herb E. Schellhorn, Ph.D.

Department of Biology

McMaster University

Hamilton, Ontario, Canada

Angus G. Scrimgeour, Ph.D.

Military Nutrition Division

U.S. Army Research Institute for

Environmental Medicine

Natick, Massachusetts

Shawn R. Simonson, Ed.D., C.S.C.S.,

A.C.S.M., H.F.S.

Department of Kinesiology

Boise State University

Boise, Idaho

Brian S. Snyder, M.S.

Department of Human Nutrition

Kansas State University

Manhattan, Kansas

© 2009 by Taylor & Francis Group, LLC

Contributors xvii

Maria Stacewicz-Sapuntzakis, Ph.D.

Department of Kinesiology and

Nutrition

University of Illinois at Chicago

Chicago, Illinois

Jidong Sun, Ph.D.

Perrigo Company

Holland, Michigan

Jacob M. Wilson, M.S., C.S.C.S.

Department of Nutrition, Food and

Exercise Sciences

Florida State University

Tallahassee, Florida

© 2009 by Taylor & Francis Group, LLC

Section I

Introduction

© 2009 by Taylor & Francis Group, LLC

3

1 Introduction:

Nutrition and Exercise

Concerns of Middle Age

Judy A. Driskell

I. INTRODUCTiON

Middle-aged adults should have good nutritional and exercise habits. These habits

influence their physical performance as well as their overall health. The American

College of Sports Medicine, American Dietetic Association, and Dietitians of Canada

issued a joint position statement on nutrition and athletic performance in 2000.1–3 The

key points of this joint position statement are given in Table 1.1. These key points sum￾marize the current energy, nutrient, and fluid recommendations for physically active

adults and competitive athletes. These recommendations would also apply to physi￾cally active middle-aged adults. This position statement is intended to provide guid￾ance to health professionals working with physically active adults and is not intended

for use with children or adolescents. It is currently being updated. The updated ver￾sion, once it is available, can be accessed via the websites of these organizations.

According to the World Health Organization (WHO), about 30% of deaths in the

world in 1999 were due to cardiovascular diseases, and this percentage is expected

to increase.4 One of the main objectives of the WHO’s global strategy for the preven￾tion and control of noncommunicable diseases is to reduce exposure in an integrated

manner to the major risk factors of tobacco use, unhealthy diet, and physical inactiv￾ity. Unhealthy diets and physical inactivity are a problem to populations worldwide.

CONTENTS

I. Introduction ......................................................................................................3

II. Definition of Middle Age..................................................................................5

III. Energy Balance.................................................................................................6

IV. Nutrient Recommendations..............................................................................8

V. Dietary Guidelines.......................................................................................... 13

VI. Food Guidance Recommendations................................................................. 16

VII. Exercise Recommendations............................................................................ 16

VIII. Conclusions.....................................................................................................20

References................................................................................................................20

© 2009 by Taylor & Francis Group, LLC