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 Sport Nutrition

Third Edition

Asker Jeukendrup, MSc, PhD

Loughborough University, Mysportscience

Michael Gleeson, BSc, PhD

Loughborough University
 Library of Congress Cataloging-in-Publication Data

Names: Jeukendrup, Asker E., 1969- author. | Gleeson, Michael, 1956- author.
Title: Sport nutrition / Asker Jeukendrup, Michael Gleeson.
Description: Third edition. | Champaign, IL : Human Kinetics, [2019] | Includes
bibliographical references and index.
Identifiers: LCCN 2017049720 (print) | LCCN 2017050304 (ebook) | ISBN
9781492567288 (e-book) | ISBN 9781492529033 (print)
Subjects: | MESH: Sports Nutritional Physiological Phenomena | Athletes | Food |
Exercise--physiology | Physical Fitness--physiology
Classification: LCC TX361.A8 (ebook) | LCC TX361.A8 (print) | NLM QT 263 | DDC
613.2/024796--dc23
LC record available at https://lccn.loc.gov/2017049720
ISBN: 978-1-4925-2903-3 (print)
Copyright © 2019, 2010 by Asker Jeukendrup and Michael Gleeson
Copyright © 2004 by Human Kinetics, Inc.
All rights reserved. Except for use in a review, the reproduction or utilization of this
work in any form or by any electronic, mechanical, or other means, now known or
hereafter invented, including xerography, photocopying, and recording, and in any
information storage and retrieval system, is forbidden without the written
permission of the publisher.
The web addresses cited in this text were current as of June 2018, unless
otherwise noted.
Senior Acquisitions Editor: Amy N. Tocco
Developmental Editors: Kevin Matz and Carly S. O’Connor
Managing Editor: Carly S. O’Connor and Kirsten E. Keller
Proofreader: Rodelinde Albrecht
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please visit our website: www.HumanKinetics.com
E6770
 I would like to dedicate this book to my two wonderful daughters,
Natasha and Sienna.
And to Zita, my fiancée, who must be one of the most patient people
in the world.
And to my parents, Jos and Loes, who encouraged me and
supported me.
And to Bengt Saltin, who inspired me as a mentor and was one of
the pioneers in our field. Bengt passed away on September 12, 2014
but will never be forgotten.

—AJ

For Laura, my wife, sweetheart, and soulmate.

—MG
Contents
Preface
Acknowledgments

Chapter 1 Nutrients and Recommended

Intakes
Function of Nutrients
Carbohydrate
Fat
Protein
Water
Alcohol
Vitamins, Minerals, and Trace Elements
Phytonutrients
Recommended Intakes of Nutrients
Development of Recommended Intakes
Current Recommended Intakes
Analyzing Dietary Intakes

Chapter 2 Healthy Eating

Health Effects of Consuming Excess Nutrients
Practical Guidelines for a Balanced, Healthy Diet
Recommendations for a Healthy Diet and Lifestyle
Nutrition Facts Labels
Nutrient Content and Health Claims on Food Packaging
Processed Foods and Additives
Fat Substitutes
Chapter 3 Fuel Sources for Muscle and
Exercise Metabolism
Subcellular Skeletal Muscle Structure
Force Generation in Skeletal Muscle
Fiber Types
Energy for Muscle Force Generation
Fuel Stores in Skeletal Muscle
Regulation of Energy Metabolism
Metabolic Responses to Exercise
Metabolic Adaptations to Exercise Training

Chapter 4 Energy
Energetic Efficiency
Measuring the Energy Content of Food
Measuring Energy Expenditure
Components of Energy Expenditure
Energy Balance

Chapter 5 Gastric Emptying, Digestion, and

Absorption
Anatomy of the Gastrointestinal Tract
Regulation of the Gastrointestinal Tract
Digestion
Absorption
Gut Microbiota
Regulation of Gastric Emptying
Gastrointestinal Problems During and After Exercise

Chapter 6 Carbohydrate
History
Role of Carbohydrate
Recommendations for Carbohydrate Intake
Carbohydrate Intake in the Days Before Competition
Carbohydrate Intake in the Hours Before Exercise
 Carbohydrate Intake 30 to 60 Minutes Before Exercise
Carbohydrate Intake During Exercise
Carbohydrate Intake After Exercise

Chapter 7 Fat
Fat Metabolism During Exercise
Limits to Fat Oxidation
Fat as a Fuel During Exercise
Regulation of Carbohydrate and Fat Metabolism
Fat Supplementation and Exercise
Effects of Diet on Fat Metabolism and Performance

Chapter 8 Protein and Amino Acids

Amino Acids
Techniques to Study Protein and Amino Acid Metabolism
Protein Requirements for Exercise
Training and Protein Metabolism
Effect of Protein Intake on Protein Synthesis
Amino Acids as Ergogenic Aids
Protein Intake and Health Risks

Chapter 9 Water Requirements and Fluid

Balance
Thermoregulation and Exercise in the Heat
Effects of Dehydration on Exercise Performance
Mechanisms of Heat Illness
Effects of Fluid Intake on Exercise Performance
Daily Water Balance
Fluid Requirements for Athletes

Chapter 10 Vitamins and Minerals

Water-Soluble and Fat-Soluble Vitamins
Recommended Intakes of Vitamins
Recommended Intakes of Vitamins for Athletes
 Macrominerals and Microminerals
Recommended Intakes of Minerals
Critical Micronutrient Functions
Assessing Micronutrient Status
Exercise and Micronutrient Requirements
Ergogenic Effect of Micronutrient Supplementation
Summary of Recommendations for Micronutrient Intake in
Athletes

Chapter 11 Nutrition Supplements

Relative Importance of Supplements to a Normal Diet
Nonregulation of Nutrition Supplements
Critical Evaluation of Nutrition Supplement Studies
Androstenedione
Bee Pollen
Beetroot Juice
ß-Alanine and Carnosine
ß-Hydroxy ß-Methylbutyrate
Boron
Caffeine
Carnitine
Cherry Juice
Choline
Chromium
Coenzyme Q10
Creatine
Dehydroepiandrosterone
Fish Oil and Omega-3 Fatty Acids
Ginseng
Glandulars
Glycerol
Green Tea
Inosine
Ketone Salts
Lactate Salts and Polylactate
Lecithin
Medium-Chain Triacylglycerol
Pangamic Acid
 Phosphatidylserine
Phosphorus and Phosphate Salts
Polyphenols
Pyruvate and Dihydroxyacetone
Sodium Bicarbonate
Sodium Citrate
Sodium Nitrate
Vanadium
Wheat Germ Oil
Additive Effects of Combining Different Supplements
Contamination of Nutrition Supplements

Chapter 12 Nutrition and Training

Adaptations
Training Adaptations
Signal Transduction Pathways
Starting a Signaling Cascade
Secondary Signals
Nutrition and Effects on Training Adaptations
Overreaching and the Overtraining Syndrome
Nutrition and Effects on Sleep
Nutrition and Effects on Rehabilitation

Chapter 13 Nutrition and Immune Function

in Athletes
Functions of the Immune System and Its Cellular Components
General Mechanisms of the Immune Response
Causes of Illness in Athletes
Effects of Exercise on the Immune System
Nutritional Manipulations to Decrease Immunodepression in
Athletes
Conclusions and Recommendations

Chapter 14 Body Composition

Optimal Body Weight and Composition
 Body Composition Models
Normal Ranges of Body Weight and Body Fat
Body Composition Measurement Techniques

Chapter 15 Weight Management

Genetics
Energy and Macronutrient Intake
Regulation of Appetite
Effect of Exercise on Appetite
Physical Activity and Energy Expenditure
Dietary Weight-Loss Methods
Exercise for Weight Loss
Decreased Resting Metabolic Rate With Weight Loss
Weight Cycling
Gender Differences in Weight Loss
Practicalities of Weight Loss for Athletes
Weight Gain

Chapter 16 Eating Disorders in Athletes

Types of Eating Disorders
Prevalence of Eating Disorders in Athletes
Effects of Eating Disorders on Sports Performance
Effects of Eating Disorders on Health
Treatment and Prevention of Eating Disorders

Chapter 17 Personalized Nutrition

Genetic Influences
Turning Science Into Practice
Specific Populations
Nutrition Application in Different Sport Situations and
Populations

Appendix A: Key Concepts in Biological Chemistry Relevant to Sport Nutrition

Appendix B: Unit Conversion Tables
Appendix C: Recommended Daily Allowances for North America
Appendix D: Reference Nutrient Intakes for the United Kingdom
Appendix E: Recommended Dietary Intakes for Australia and New Zealand
Glossary
References
Index
About the Authors
Preface
Nutrition plays an essential role in exercise and sport because it is
important for health, adaptations to physical activity and exercise,
weight maintenance, and exercise performance. Nutrition influences
nearly every process in the body involved in energy production and
recovery from exercise. To apply the principles of sport nutrition, you
should have a basic understanding of nutrition and knowledge of the
biochemical and physiological processes that occur in cells and
tissues and the way those processes are integrated throughout the
body.
We wrote this book primarily for students of sports science,
exercise physiology, and other sport-related or exercise-related
degree programs. Many degree courses in sports-related subjects
now include some coverage of nutrition, and the aim of this book is
to introduce students, as well as athletes and coaches, to the
underlying principles of sport nutrition and to show how these relate
to sports performance. Because this background information is often
missing from current texts, it can be difficult to understand the
reasoning behind specific nutritional guidelines. The wide range of
sport nutrition products on the market—and manufacturers’ claims
about them (which are often based on selective evidence or
pseudoscience)—can be confusing. In contrast, with a few notable
exceptions, little confusion exists among scientists in most areas of
sport nutrition, which emphasizes the importance of providing
accurate and adequate information. Therefore, this book provides
the scientific underpinnings of sport nutrition guidelines and advice
at a level that is appropriate for students. We attempt to provide a
scientific basis for sport nutrition that covers the principles,
background, and rationale for current nutrition guidelines for
athletes.
 Readers of this book do not need a deep understanding of
biochemistry, biology, chemistry, or physiology, but they should be
familiar with some of the main concepts, because the physical,
chemical, and biochemical properties of cells and tissues determine
the physiological responses to exercise and the effects that nutrition
has on these responses. This book aims to develop the knowledge of
these disciplines from a basic level to a relatively advanced level.
Readers who are unfamiliar with or are a bit rusty on fundamental
concepts are advised to study appendix A before reading the
chapters. Appendix A contains a brief explanation of the basic
physical, chemical, and biological processes and the structures of
molecules, membranes, cells, and organelles they contain. Any
confusion about terms used in this book can be overcome by
referring to the extensive glossary, which defines many of the terms
and common abbreviations related to nutrition, physiology, and
metabolism.
After reading this book, you should have a comprehensive
understanding of the basics of nutrition as it relates to sport. You
should also have an excellent grasp of how nutrition can influence
exercise performance, training, and recovery from exercise. As a
result, you should be able to explain the basis for sport nutrition
advice given to athletes or coaches. The book should also encourage
you to be critical toward information that is published in magazines,
on the Internet, or even in scientific publications. Rather than
accepting claims that are made, you should think about underlying
mechanisms and the strength of the evidence that supports the
claims. Every sport has specific nutritional requirements, and these
requirements may be influenced by environmental factors and
differences among individuals (e.g., gender, body mass). For
example, after reading this book, you will understand why
endurance athletes benefit from carbohydrate feedings during
competition but weightlifters do not; be able to explain why creatine
supplements benefit game players and athletes in strength sports
but have no effect on performance in endurance sports; and be able
to appreciate why fluid intake can influence performance in
prolonged exercise but is unlikely to affect performance in events
that last fewer than 30 minutes.

How This Book Is Organized

In each chapter, we have tried to explain the specific role of nutrition
in enhancing exercise performance and to provide the reader with
up-to-date findings from the most current research. Topics discussed
in this book include the following:

General principles of nutrition and nutrient requirements

Guidelines for a healthy diet
Fuel sources for muscle and exercise metabolism
Energy requirements of different sports
Digestion and absorption of food
Macronutrients: carbohydrate, fat, and protein
Water requirements and fluid balance
Micronutrients: vitamins and minerals
Nutrition supplements
Effects of nutrition on training adaptations
Nutrition and immune function in athletes
Body composition
Weight management
Eating disorders in athletes
Personalized nutrition

In chapter 1, we explain some of the important principles of

nutrition and describe appropriate dietary intake guidelines such as
the dietary reference value (DRV) and the recommended dietary
allowance (RDA). Chapter 2, which is new to this edition, addresses
guidelines for a healthy diet and the potential health problems
associated with consuming too much or too little of certain nutrients,
foods, or beverages. We cover the biochemistry of exercise in
chapter 3, and we discuss the metabolic pathways that provide
muscles with energy to perform physical work. Chapter 4 considers
how the energy content of foods and the energy needs of athletes in
different sports can be estimated. Chapter 5 explains how food is
digested and absorbed in the gastrointestinal tract and how exercise
can influence these processes. In chapters 6 through 9, the roles of
each of the major macronutrients—carbohydrate, fat, and protein—
and the importance of adequate fluid intake in relation to exercise
performance are discussed. Chapter 10 explains the role of
micronutrients (vitamins and minerals) and contains new information
about the role of vitamin D, including an explanation of why many
people can become deficient in this vitamin. Chapter 11 provides
guidance on distinguishing fact from fallacy with regard to nutrition
supplements and discusses the claims and the scientific evidence
that support or refute the claims of specific supplements. The
remaining chapters delve into other nutrition-related issues that are
important for athletes: the influence of nutrition on adaptation to
training (chapter 12), the effects of nutrition and exercise on
immune function (chapter 13), methods available to assess body
composition (chapter 14), suitable ways for athletes to lose or gain
weight (chapter 15), and the risks, consequences, and
characteristics of eating disorders (chapter 16). Finally, a new
chapter to this edition (chapter 17), discusses the recently
introduced topic of personalized nutrition. This is also the most
practical of all the chapters. In it we discuss some of the practical
issues a practitioner faces, and in a few examples we bring advice
with regards to fluid, carbohydrates, protein, and other nutrients
together in a number of sports.

Special Chapter Elements

Each chapter begins with objectives that explain what students
should learn from the chapter. These can be used to preview the
chapter and check your comprehension after reading the material.
Key terms are bolded in the text and definitions for each, together
with some other terms that may be unfamiliar to readers, are
provided in the glossary. The figures and tables used in each chapter
promote in-depth understanding of concepts and ideas, and the
sidebars provide more detailed coverage of selected topics. At the
end of each chapter, there is a list of key points that reemphasizes
the most important facts discussed. Appendix B provides useful
explanations of units of measurement and tables you can use to
convert units. Appendixes C, D, and E provide at-a-glance
information on recommended daily allowances, reference nutrient
intakes, and recommended dietary intakes for North America, the
United Kingdom, and Australia and New Zealand, respectively.

New to This Edition

The third edition contains a complete update of the nutrition
guidelines, which have changed considerably since the last edition.
We have also included a new chapter on healthy eating. Some areas
have developed significantly in the last few years; for example,
developments in the field of carbohydrate metabolism have altered
the recommendations given to athletes. The role of protein has been
studied more extensively, and our understanding has improved
significantly; therefore, guidelines can now be given on the type,
amount, and timing of protein intake to maximize training
adaptation. An important new area of study examines adaptations to
training and how they can be altered by nutrition. Major advances in
this area have occurred, mostly because of developments within
molecular biology. To understand the role of nutrition on adaptations
to exercise training, it is essential to understand the underlying
molecular changes. For example, how is it possible that resistance
exercise results in more muscle, but endurance training does not
change muscle mass but may improve the quality of the muscle
(e.g., its capacity to oxidize fat)? Molecular processes underlie these
distinctly different adaptations to exercise. We have incorporated
more basic knowledge of the regulation of protein synthesis and
gene expression in appendix A. We discuss the molecular and
cellular changes to exercise training in chapter 12. Another rapidly
developing field is immunonutrition, and chapter 13, which is
devoted to that topic, has been updated and expanded and covers
information that is based on the latest expert consensus reviews.
In this edition, all chapters have been updated with information
that has become available since the previous edition was published.
The following are among the topics addressed by new additions to
the text:

Updated dietary guidelines for healthy eating

Nutrients and supplements and their influence on exercise
metabolism and, consequently, sport performance
The role of the gut microbiota
Carbohydrate mouth rinses
Low-carbohydrate diets, ketogenic diets, and intermittent
fasting diets for weight loss
Recommendations on the type, amount, and timing of protein
intake to maximize adaptation
The role of leucine in stimulating protein synthesis
New thoughts on fluid requirements for exercise
The latest ergogenic supplements, including nitrates, ß-
alanine, and polyphenols, and combinations of ergogenic
supplements
The latest on antioxidants and training adaptation, nutrition
and sleep, and nutrition and recovery from injury
Nutritional strategies to reduce infection risk (e.g., vitamin D,
probiotics, colostrum, polyphenols)

Perhaps most important, chapter 17 is entirely new and is

devoted to personalized nutrition. This chapter covers nutrigenomics,
periodized nutrition, sex differences, nutrition requirements for
young and older athletes, nutrition challenges for athletes with type
1 diabetes, and nutrition recommendations for specific sports and
situations. This chapter should help you apply the theoretical
knowledge from the previous chapters in a practical way.
 Notes for Instructors
The accompanying ancillaries should make it easy to teach a quality
sport nutrition course when adopting this book. Each chapter of the
instructor guide includes a recommended class format, chapter
objectives, a detailed outline of each chapter (which could form the
structure of a lecture), and sample student assignments. In addition,
suggestions for practical lab classes are offered for some of the
chapters. The presentation package contains over 700 PowerPoint
slides that can be used to put together one or more lectures for each
chapter; they include the most important text, figures, and tables
from each chapter. The image bank includes most of the figures and
tables from the text, and instructors can use these images to create
handouts, illustrate a PowerPoint presentation, or create other
learning aids for their students. Finally, the test package contains
over 670 multiple-choice, fill-in-the-blank, short answer, and true–
false questions (with answers) that can be used for exams.
All chapters have been updated, and students will learn about the
basics and about rapidly developing areas in which cutting-edge
research is performed. With the extensive updates and provided
ancillaries, course instructors should be able to put together an
informative and successful course from which students will gain
knowledge and enjoyment. In the many years we have been
teaching this subject (with similar materials), we have learned that
this course is one that students most enjoy and appreciate.
Our approach in writing this book comes from years of experience
in teaching sport nutrition at the university level. Thus, we are
conscious of the needs of course instructors. Above all, we wanted
to create a book that is a useful resource to students and instructors
alike. Therefore, the chapters of the book are constructed based on
the way we would deliver a lecture on the topic. The figures, tables,
and photos that we present in the book are similar to the ones we
use in our own lectures and tutorials to illustrate important concepts,
methods, and research findings. The book can be used in support of
teaching for one- or two-semester courses.
 The book provides broad coverage of nutrition as it relates to
sport and includes some unique topics, such as immunonutrition and
the newly introduced issue of personalized nutrition. We describe the
main findings of influential research studies without going into too
much detail (except where absolutely necessary) about experimental
protocols, and we critique the limitations of some of these studies.
Although most of the text is based on appropriate scientific studies,
not every statement is referenced by a bibliographic source, because
too many citations tend to interrupt the flow of the text. We have
used references selectively so students can look at appropriate
primary sources of information to find more details for themselves
without being overwhelmed by extensive reference lists. The
recommended readings at the end of each chapter mostly include
key papers, suitable books or book chapters, and up-to-date reviews
that provide evidence-based information by experts and active
researchers in the field of the chapter topic. We hope that the
unique features of our book will help instructors deliver a better
course and expend less time preparing lectures and tutorials.

We hope this book inspires instructors as well as students, coaches,

and athletes to achieve their potential in many ways. Most of all, we
hope you enjoy reading our book on this fascinating subject.
Acknowledgments
For many years we have worked with students, athletes, coaches,
sport science and nutrition support staff, industrial partners,
governing bodies, and scientists. These interactions have not only
shaped this book but also inspired us in our careers and our own
participation in and enjoyment of sport.
We acknowledge the discussions with many of our colleagues who
have inspired us to write this book and with whom we had the
pleasure to interact both socially and academically: Keith Baar,
Stéphane Bermon, Nicolette Bishop, Louise Burke, Philip Calder,
George Chiampas, Graeme Close, Kevin Currell, William Fraser,
Martin Gibala, Bret Goodpaster, Mark Hargreaves, John Hawley, Jorn
Helge, Peter Hespel, Hans Hoppeler, Andrew Jones, David Jones, Luc
van Loon, David Martin, Ronald Maughan, Romain Meeusen, Sam
Mettler, David Nieman, Timothy Noakes, Jeni Pearce, Stuart Phillips,
Scott Powers, David Pyne, Matthew Reeves, David Rowlands, Bengt
Saltin, Susan Shirreffs, Lawrence Spriet, Trent Stellingwerff, Mark
Tarnopolsky, Kevin Tipton, Anton Wagenmakers, Gareth Wallis, Neil
Walsh, and Clyde Williams. We are very grateful to others who have
assisted us in writing this book.
We also thank the dedicated team at Human Kinetics, particularly
Amy Tocco and Carly O'Connor, who have been very professional,
patient, and helpful throughout the editorial process. Finally, we
thank our partners, Zita and Laura, for their love, continuing
support, and patience during the many hours we spent writing this
book.
 1
Nutrients and Recommended
Intakes
Objectives
After studying this chapter, you should be able to do the
following:
Describe the main classes of nutrients
Describe the different types of carbohydrates
(monosaccharides, disaccharides, polysaccharides, and
dietary fiber)
Describe the main composition of the average Western diet
Describe the chemical properties of various lipids (fats),
including the differences between saturated and
unsaturated fatty acids and between cis and trans fatty
acids, and the functions of dietary lipids
Describe the chemical properties of amino acids and
proteins and the functions of protein in the body
Describe the general role of water in the human body
Describe the different classes of and the general role of
micronutrients in the body
Discuss the differences between essential and nonessential
nutrients
Discuss the basis of recommended daily intakes of nutrients
 Discuss the differences in the various methods to assess
food intake and diet composition

N utrition is often defined as the total of the processes of

ingestion, digestion, absorption, and metabolism of food and the
subsequent assimilation of nutrient materials into the tissues. A
nutrient is a substance found in food that performs one or more
specific functions in the body. We eat foods, but we do not eat
nutrition or nutrients. The food we eat is part of our nutrition and
contains nutrients.
This chapter discusses the properties and functions of various
components of the diet and the recommended intake amounts for
various nutrients. Subsequent chapters discuss the specific
nutritional needs of athletes and other physically active people.
These needs are often higher than those for relatively sedentary
individuals, and, in preparation for and during competition, different
nutrition guidelines apply to athletes compared with the general
public. In principle, however, the guidelines for healthy nutrition
apply to everyone. In a few cases or situations, guidelines for
athletes will be different, but during periods of training, guidelines
will be similar after taking into account the higher dietary energy
requirements of most athletes. To optimize athletic performance,
however, sport nutrition recommendations may deviate from general
recommendations. For example, a high fiber intake is often
recommended because it protects against cardiovascular disease and
possibly against some forms of cancer. But the consumption of
dietary fiber before or during prolonged endurance exercise may
reduce gastric emptying, increase the risk of gastrointestinal
problems, and impair athletic performance. Therefore, fiber should
be consumed on training days, when performance is usually less
critical, and should probably be avoided by some athletes before and
during a race. Another example of different recommendations for the
public and for athletes involves sodium intake. A low-sodium diet is
usually recommended to the public (see chapter 2), but, as will be
discussed in chapter 9, endurance athletes competing in hot
conditions may experience sodium losses. For these athletes,
relatively high intakes of sodium are no problem and are even
recommended. Similarly, although the general population likely
consumes too much sugar, athletes can benefit from the ingestion of
sugars during exercise or during recovery from exercise.

Function of Nutrients
Food provides nutrients that have one or more physiological or
biochemical functions in the body. Nutrients are usually divided into
six different categories: carbohydrate, fat, protein, water,
vitamins, and minerals. The functions of nutrients are often
divided into three main categories:

1. Promotion of growth and development. This function is mainly

performed by protein. Muscle, soft tissues, and organs consist
largely of proteins, and proteins are required for any tissue
growth or repair. In addition, calcium and phosphorus are
important building blocks for the skeleton.
2. Provision of energy. This function is predominantly performed
by carbohydrate and fat. Although protein can also function as
a fuel, its contribution to energy expenditure is usually limited,
and energy provision is not a primary function of protein.
3. Regulation of metabolism. Nutrients used in this function are
vitamins, minerals, and protein. Enzymes are proteins that play
an important role as catalysts that allow metabolic reactions to
proceed at far higher rates than they would spontaneously. An
example of an enzyme is phosphorylase, which breaks down
carbohydrate stores in the liver and muscles. Another
important protein is hemoglobin, which is found in
erythrocytes (red blood cells). Erythrocytes are essential for
the transport of oxygen from the lungs to the tissues, and the
hemoglobin molecule acts as an oxygen carrier. The
hemoglobin molecule is a complex of protein (polypeptide
chains) and nonprotein groups (porphyrin rings) that hold iron
 (to which oxygen molecules can be bound). For the synthesis
of this complex, other enzymes, minerals, and vitamins are
required. Thus, the interaction between vitamins, minerals, and
proteins in the regulation of metabolism can be complex.

CATEGORIES OF NUTRIENTS
Macronutrients are present in relatively large amounts in
the human diet, whereas micronutrients are present in
minuscule amounts.

Macronutrients
Carbohydrate
Fat
Protein
Water

Micronutrients
Vitamins
Minerals
Trace elements

The body requires substantial amounts of certain nutrients every

day, whereas other nutrients may be ingested in small amounts.
Nutrients for which the daily intake is more than a few grams are
usually referred to as macronutrients. Macronutrients are
carbohydrate, fat, protein, and water. Nutrients that are needed in
only small amounts (less than 1 g/day) are referred to as
micronutrients. Most nutrients are micronutrients, and they consist
of vitamins, minerals, and trace elements.
 Carbohydrate
Carbohydrates are molecules built of carbon (carbo), hydrogen, and
water (hydrate). The general formula of a carbohydrate is CH2O. In
other words, the molar ratio of carbon, hydrogen, and oxygen is
1:2:1 in all carbohydrates. A carbohydrate can be one or a
combination of many of these CH2O units, and this is often written
as (CH2O)n, where n is the number of CH2O units. For example, in
glucose, n = 6; thus, a molecule of glucose contains 6 carbon
atoms, 12 hydrogen atoms, and 6 oxygen atoms (C6H12O6). The
chemical structure of glucose is depicted in figure 1.1. Glucose is
formed during photosynthesis, and we obtain almost all our
carbohydrate from plants. Carbohydrates can be found in all living
cells.
Figure 1.1 Carbohydrates and their structures. Human nutrition
requires three monosaccharides (glucose, fructose, and galactose)
and three disaccharides (maltose, sucrose, and lactose). Glucose
polymers (maltodextrins) and starch are series of coupled glucose
molecules.
From Jeukendrup and Jentjens (2000)

Carbohydrate is an important fuel during exercise and is a crucial

component of the athlete’s diet. In preparation for competition it
becomes even more important (as discussed in chapter 6), and it is
also crucial in the recovery phase postexercise. Carbohydrate-rich
foods include grains, potatoes, pasta, and rice, which contain mostly
starches and fiber, but a large percentage of carbohydrate in the
Western world is obtained from sugar (for examples of carbohydrate
sources, see table 1.1). The most important carbohydrates in our
diet are glucose, fructose, sucrose, glucose polymers
(maltodextrins), and starch (amylopectin). Glucose and glucose
polymers are usually the main ingredients of sports drinks.
Carbohydrates are typically divided into monosaccharides,
disaccharides, polysaccharides, and fiber. Saccharides are sugars.
For an overview of the different classes of carbohydrate, see table
1.2.
The monosaccharides represent the basic unit of a
carbohydrate, and three monosaccharides—glucose, fructose, and
galactose—are present in our diet. Glucose is often called dextrose
or grape sugar, and fructose is often referred to as fruit sugar.
Galactose is usually present in only small amounts in our diet, but
relatively large amounts are released after the digestion of the
disaccharide milk sugar (lactose). The monosaccharides glucose,
fructose, and galactose have similar structures and identical
numbers of carbon, hydrogen, and oxygen atoms, but they have
slightly different carbon–hydrogen–oxygen linkages that give them
different biochemical characteristics (see figure 1.1). Glucose is the
only carbohydrate that can be oxidized in muscle. Fructose and
galactose must be converted into glucose (or lactate) before they
can be oxidized. The conversion of fructose and galactose into
glucose occurs in the liver at relatively slow rates.

TABLE 1.1 Types of Carbohydrate and Their Food Sources

Carbohydrate Carbohydrate-rich foods
Sugars (simple Fruit juices, fruits, sweetened cereals and baked goods,
carbohydrate) jam, candy, chocolate, toffee, most sports drinks, beet and
cane sugar, brown sugar, table sugar, maple syrup, honey
Starches Cereal, potatoes, pasta, rice, bread
Fiber Whole-grain cereals and breads, oats, dried beans and
peas, fruits and vegetables
TABLE 1.2 Classes of Carbohydrate
Carbohydrate Carbohydrate-rich foods
Monosaccharides Glucose or dextrose (grape sugar)
Fructose or levulose (fruit sugar)
Galactose
Disaccharides Maltose (malt sugar)
Sucrose (table sugar, cane sugar, saccharose, or beet sugar)
Lactose (milk sugar)
Trehalose or mycose
Isomaltulose
Polysaccharides Maltodextrin
Starch
Plant starch
Amylose
Amylopectin
Resistant starch
Glycogen
Fiber Dietary fiber
Functional fiber
Hemicellulose
Resistant starch (some forms)
Dietary and functional fiber
Cellulose
ß-glucans
Gums
Pectins

Disaccharides are combinations of two monosaccharides.

Disaccharides and monosaccharides are collectively called sugars,
simple sugars, or simple carbohydrates. The most important
disaccharides are sucrose, lactose, and maltose. Sucrose, which
is by far the most abundant dietary disaccharide, provides about
20% to 25% of the daily energy intake in the Western world.
Sucrose is composed of a glucose molecule and a fructose molecule.
Foods that contain sucrose include beet and cane sugar, brown
sugar, table sugar, maple syrup, and honey. Lactose, or milk sugar, is
found in milk and consists of glucose and galactose. Maltose, or malt
Another random document with
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vida me parece; su tañer y cantar
todo se ha convertido en lloros y
tristezas; sus placeres y regocijos
en suspiros y gemidos; su dulce
conversación en una soledad tan
triste que siempre anda huyendo
de aquellos que lo podrían hacer
compañía. En verdad te digo,
Grisaldo, que las veces que con
él me hallo, en verle cual le veo,
con gran lástima que le tengo, me
pesa de haberle encontrado,
viendo el poco remedio que á sus
males puedo darle.
Grisaldo.—Mal se puede
remediar el mal que no se
conoce; pero bien sería procurar
de saberlo dél, si como amigo
quisiesse manifestarnos lo que
siente.
Filonio.—Muchas veces se lo he
preguntado, y lo que entiendo es
que él no entiende su mal, ó si lo
conoce, no ha querido declararse
conmigo; pero lo que yo solo no
he podido, podría ser que
entrambos como amigos
podiésemos acabarlo. Y si su
dolencia es tal que por alguna
manera podiese ser curada, justo
será que á cualquiera trabajo nos
pongamos para que un zagal de
tanta estima y tan amigo y
compañero de todos no acabe tan
presto sus días, trayendo la vida
tan aborrida.
Grisaldo.—¿Pues sabes tú por
ventura dónde hallarlo
podiésemos? que assí goce yo de
mi amada Lidia, no procure con
menor cuidado su salud que la
mía propia.
Filonio.—No tiene estancia tan
cierta que no somos dudosos de
encontrarle, porque siempre se
aparta por los xarales más
espesos y algunas veces en los
valles sombríos, y en las cuevas
escuras se encierra, donde sus
gemidos, sus lamentaciones y
querellas no puedan ser oídas;
pero lo más cierto será hallarle á
la fuente del olivo, que está
enmedio de la espesura del
bosque de Diana, porque muchas
veces arrimado á aquel árbol lo
he visto tañer y cantar estando
puesto debaxo de la sombra y
oteando de allí su ganado, el cual
se puede decir que anda sin
dueño, según el descuido del que
lo apacienta.
Grisaldo.—Pues sigue, Filonio,
el camino, que cerca estamos del
lugar donde dices. Y para que
menos cansancio sintamos,
podremos ir cantando una
canción que pocos días ha
cantaba Lidia á la vuelta que
hacia del campo para la aldea
trayendo á sestear sus ovejas.
Filonio.—Comienza tú á decirla,
que yo te ayudaré lo mejor que
supiere.

GRISALDO
En el campo nacen flores
y en el alma los amores.
El alma siente el dolor
del zagal enamorado,
y en el alma está el amor
y el alma siente el cuidado;
assí como anda el ganado
en este campo de flores,
siente el alma los amores.

Filonio.—Calla, Grisaldo, no
cantemos: que á Torcato veo
adonde te dixe, y tendido en
aquella verde yerba, recostado
sobre el brazo derecho, la mano
puesta en su mexilla, mostrando
en el semblante la tristeza de que
continuamente anda
acompañado, y á lo que parece
hablando está entre sí. Por
ventura antes que nos vea
podremos oir alguna cosa por
donde podamos entender la
causa de su mal.
Grisaldo.—Muy bien dices; pues
no nos ha sentido, acerquémonos
más, porque mejor podamos oirle.
Torcato.—¡Oh, claro sol, que
con los resplandecientes rayos de
la imagen de tu memoria
alumbras los ojos de mi
entendimiento, para que en
ausencia te tenga presente,
contemplando la mucha razón
que tengo para lo poco que
padezco! ¿Por qué permites
eclipsar con la crueldad de tu
olvido la luz de que mi ánima
goza, poniéndola en medio de la
escuridad de las tinieblas
infernales, pues no tengo por
menores ni menos crueles mis
penas que las que en el infierno
se padecen? ¡Oh, ánima de
tantos tormentos rodeada! ¿cómo
con ser inmortal los recibes en ti
para que el cuerpo con el fuego
en que tú te abrasas se acabe de
convertir en ceniza? Si el uso de
alguna libertad en ti ha quedado,
sea para dexar recebir tanta parte
de tus fatigas al miserable cuerpo
que con ellas pueda acabar la
desventurada vida en que se vee.
¡Oh, desventurado Torcato, que tú
mesmo no sabes ni entiendes lo
que quieres, porque si con la
muerte das fin á los trabajos
corporales no confiesas que
quedarán en tu ánima inmortal
perpetuamente! Y si han de
quedar en ella, ¿no es mejor que
viviendo se los ayude á padecer
tu cuerpo en pago de la gloria que
con los favores pasados de tu
Belisia le fue en algún tiempo
comunicada? ¡Oh, cruel Belisia,
que ninguna cosa pido, ni desseo,
ni quiero, que no sea desatino,
sino es solamente quererte con
aquel verdadero amor y aficción
que tan mal galardonado me ha
sido! Ando huyendo de la vida por
contentarte y pienso que no te
hago servicio con procurar mi
muerte, porque mayor
contentamiento recibes con hacer
de mí sacrificio cada día y cada
hora que el que recebirías en
verme de una vez sacrificado del
todo, porque no te quedaría en
quién poder executar tu inhumana
crueldad, como agora en el tu sin
ventura Torcato lo haces; bien sé
que ninguna cosa ha de bastar á
moverte tu corazón duro para que
él de mí se compadezca; pero no
por esso te dexaré de manifestar
en mis versos parte de lo que
este siervo tuyo, Torcato, en el
alma y en el cuerpo padece.
Escuchadme, cruel Belisia, que
aunque de mí estés ausente, si
ante tus ojos me tienes presente,
como yo siempre te tengo, no
podrás dexar de oir mis dolorosas
voces, que enderezadas á ti
hendirán con mis sospiros el aire,
para que puedan venir á herir en
tus oídos sordos mis tristes
querellas.
Filonio.—Espantado me tienen
las palabras de Torcato, y no
puedo ser pequeño el mal que tan
sin sentir lo tiene que no nos haya
sentido; pero esperemos á ver si
con lo que dixere podremos
entender más particularmente su
dolencia, pues que de lo que ha
dicho se conoce ser los amores
de alguna zagala llamada Belisia.
Grisaldo.—Lo que yo entiendo
es que no he entendido nada,
porque van sus razones tan llenas
de philosofías que no dexan
entenderse; no sé yo cómo
Torcato las ha podido aprender
andando tras el ganado. Mas
escuchemos, porque habiendo
templado el rabel, comienza á
tañer y cantar con muy dulce
armonía.

TORCATO
¡Oh, triste vida de tristezas
llena,
vida sin esperanza de alegría,
vida que no tienes hora buena,
vida que morirás con tu porfía,
vida que no eres vida, sino
pena,
tal pena que sin ella moriría
quien sin penar algún tiempo
se viese,
si el bien que está en la pena
conociese!
Más aceda que el acebo al
gusto triste,
más amarga que el acíbar
desdeñosa,
ningún sabor jamás dulce me
diste
que no tornase en vida
trabajosa;
aquel bien que en un tiempo
me quesiste
se ha convertido en pena tan
rabiosa,
que de mí mismo huyo y de mí
he miedo
y de mí ando huyendo,
aunque no puedo.
Sabrosa la memoria que en
ausencia
te pone ante mis ojos tan
presente,
que cuando en mí conozco tu
presencia,
mi alma está en la gloria
estando ausente,
mas luego mis sentidos dan
sentencia
contra mi dulce agonía, que
consiente
tenerte puesta en mi
entendimiento
con gloria, pues tu gloria es
dar tormento.
¡Oh, quién no fuese el que
es, porque no siendo
no sentiría lo que el alma
siente!;
mi ánima está triste, y
padeciendo;
mi voluntad, ques tuya, lo
consiente;
si alguna vez de mí me estoy
doliendo
con gran dolor, es tal que se
arrepiente;
porque el dolor que causa tu
memoria
no se dexa sentir con tanta
gloria.
Mis voces lleva el viento, y
mis gemidos
rompen con mis clamores
l'aire tierno,
y en el alto cielo son más
presto oídos,
también en lo profundo del
infierno;
que tú quieres que se abran
tus oídos
á oir mi doloroso mal y eterno;
si llamo no respondes, y si
callo
ningún remedio á mis fatigas
hallo.
También llamo la muerte y
no responde,
que sorda está á mi llanto
doloroso;
si la quiero buscar, yo no sé á
dónde,
y ansí tengo el vivir siempre
forzoso;
si llamo á la alegría, se me
asconde;
respóndeme el trabajo sin
reposo,
y en todo cuanto busco algún
 contento,
dolor, tristeza y llanto es lo que
siento.

TORNA Á HABLAR TORCATO

¡Oh, desventurado Torcato! ¿á
quién dices tus fatigas? ¿á quién
cuentas tus tormentos? ¿á quién
publicas tus lástimas y angustias?
Mira que estás solo; ninguno te
oye en esta soledad; ninguno
dará testimonio de tus lágrimas, si
no son las ninfas desta clara y
cristalina fuente y las hayas y
robles altos y las encinas, que no
sabrán entender lo que tú
entiendes. Das voces al viento,
llamas sin que haya quien te
responda, si no es sola Eco que,
resonando de las concavidades
destos montes, de ti se duele, sin
poder poner remedio á tu pasión.
¡Ay de mí, que no puedo acabar
de morir, porque con la muerte no
se acaban mis tormentos;
tampoco tengo fuerzas para
sustentar la miserable vida, la
cual no tiene más del nombre
sólo, porque verdaderamente está
tan muerta que yo no sé cómo me
viva! ¡Ay de mí, que muero y no
veo quién pueda valerme!
Grisaldo.—¡Filonio, Filonio; mira
que se ha desmayado Torcato!
Socorrámosle presto, que,
perdiendo la color, su gesto ha
quedado con aquel parecer que
tienen aquellos que llevan á meter
en la sepoltura.
Filonio.—¡Oh, mal afortunado
pastor, y qué desventura tan
grande! ¿Qué mal puede ser el
tuyo que en tal extremo te haya
puesto? Trae, Grisaldo, en tus
manos del agua de aquella
fuente, en tanto que yo sustento
su cabeza en mi regazo; ven
presto y dale con ella con toda
furia en el gesto, para que con la
fuerza de la frialdad y del miedo
los espiritus vitales que dél van
huyendo tornen á revivir y á
cobrar las fuerzas que perdidas
tenía; tórnale á dar otra vez con
ella.
Grisaldo.—¡Ya vuelve, ya vuelve
en su acuerdo! Acaba de abrir los
ojos, Torcato, y vuelve en ti, que
no estás tan solo como piensas.
Torcato.—El cuerpo puede tener
compañía; pero el alma, que no
está conmigo, no tiene otra sino la
de aquella fiera y desapiadada
Belisia, que contino della anda
huyendo.
Filonio.—Déxate deso, Torcato,
agora que ningún provecho traen
á tu salud esos pensamientos.
Torcato.—¿Y qué salud puedo
yo tener sin ellos, que no fuese
mayor emfermedad que la que
agora padezco? Pero decidme:
ansí Dios os dé aquella alegría
que á mí me falta, ¿que ventura
os ha traído por aquí á tal tiempo,
que no es poco alivio para mí ver
que en tan gran necesidad me
hayáis socorrido, para poder
mejor pasar el trabajo en que me
he visto; que bien sé que la
muerte, con todas estas
amenazas, no tiene tan gran
amistad conmigo que quiera tan
presto contarme entre los que ya
siguen su bandera?
Filonio.—La causa de nuestra
venida ha sido la lástima que de ti
y de tu dolencia tenemos; y el
cuidado nos puso en camino,
buscándote donde te hemos
hallado, para procurar como
amigo que vuelvas al ser primero
que tenías, porque según la
mudanza que en tus condiciones
has hecho, ya no eres aquel
Torcato que solías; mudo estás de
todo punto, y créeme, como á
verdadero amigo que soy tuyo,
que los males que no son
comunicados no hallan tan presto
el remedio necesario, porque el
que los padece, con la pasión
está ciego para ver ni hallar el
camino por donde pueda salir
dellos; así que, amigo Torcato,
páganos la amistad que tenemos
con decirnos la causa de tu dolor
más particularmente de lo cual
hemos entendido, pues ya no
puedes encubrir que no proceda
de amores y de pastora que se
llame Belisia, á la cual no
conocemos, por no haber tal
pastora ni zagala en nuestro
lugar, ni que de este nombre se
llame.
Grisaldo.—No dudes, Torcato,
en hacer lo que Filonio te ruega,
pues la affición con que te lo
pedimos y la voluntad con que,
siendo en nuestra mano, lo
remediaremos, merecen que no
nos niegues ninguna cosa de lo
que por ti pasa; que si conviene
tenerlo secreto, seguro podrás
estar que á ti mesmo lo dices,
porque los verdaderos amigos
una mesma cosa son para sentir
y estimar las cosas de sus
amigos, haciéndolas propias
suyas, así para saberlas encubrir
y callar como para remediarlas si
pueden.
Torcato.—Conocido he todo lo
que me habéis dicho, y aunque yo
estaba determinado de no
descubrir mi rabioso dolor á
persona del mundo, obligado
quedo con vuestras buenas obras
y razones á que como amigos
entendáis la causa que tengo
para la triste vida que padezco. Y
no porque piense que ha de
aprovecharme, si no fuere para el
descanso que recibiré cuando
viere que de mis tribulaciones y
fatigas os doléis, las cuales
moverán á cualquier corazón de
piedra dura á que de mí se duela
y compadezca. No quiero
encomendaros el secreto, pues
me lo habéis offrecido, que nunca
por mí vaya poco en que todo el
mundo lo sepa. Es tanto el amor
que tengo á esta pastora Belisia,
que no querría que ninguno
viniesse á saber el desamor y
ingratitud que conmigo ha usado,
para ponerme en el extremo que
me tiene.
Filonio.—Bien puedes decir,
Torcato, todo lo que quisieres,
debaxo del seguro que Grisaldo
por ambos te ha dado.
Torcato.—Ora, pues, estad
atentos, que yo quiero comenzar
desde el principio de mis amores
y gozar del alivio que reciben los
que cuentan sus trabajos á las
personas que saben que se han
de doler dellos.

COMIENZA TORCATO Á
CONTAR EL PROCESO DE
SUS AMORES CON LA
PASTORA BELISIA
En aquel apacible y sereno
tiempo, cuando los campos y
prados en medio del frescor de su
verdura están adornados con la
hermosura de las flores y rosas
de diversas colores, que la
naturaleza con perfectos y lindos
matices produce, brotando los
árboles y plantas las hojas y
sabrosas frutas, que con gran
alegría regocijan los corazones de
los que gozarlas después de
maduras esperan, estaba yo el
año passado con no menor
regocijo de ver el fruto que mis
ovejas y cabras habían brotado,
gozando de ver los mansos
corderos mamando la sabrosa
leche de las tetas de sus madres
y á los ligeros cabritos dando
saltos y retozando los unos con
los otros; los becerros y terneros
apacentándose con la verde y
abundante yerba que en todas
partes les sobraba, de manera
que todo lo que miraba me
causaba alegría, con todo lo que
veía me regocijaba, todo lo que
sentía me daba contento,
cantando y tañendo con mi rabel
y chirumbela passaba la más
sabrosa y alegre vida que contar
ni deciros puedo.
Muchas veces, cuando tañer me
sentían los zagales y pastores
que en los lugares cercanos sus
ganados apacentaban,
dexándolos con sola la guarda de
los mastines, se venían á bailar y
danzar con grandes desafíos y
apuestas, poniéndome á mí por
juez de todo lo que entre ellos
passaba; y después que á sus
majadas se volvían, gozaba yo
solo de quedar tendido sobre la
verde yerba, donde vencido del
sabroso sueño sin ningún cuidado
dormía, y cuando despierto me
hallaba, contemplando en la luz y
resplandor que la luna de sí daba,
en la claridad de los planetas y
estrellas, y en la hermosura de los
cielos y en otras cosas
semejantes passaba el tiempo, y
levantándome daba vuelta á la
redonda de mi ganado y más
cuando los perros ladraban, con
temor de los lobos, porque ningún
daño les hiciessen.
Y después de esto, pensando
entre mí, me reía de los
requiebros y de las palabras
amorosas que los pastores
enamorados á las pastoras
decían, gozando yo de aquella
libertad con que á todos los
escuchaba, y con esta sabrosa y
dulce vida, en que con tan gran
contentamiento vivía, pasé hasta
que la fuerza grande del sol y la
sequedad del verano fueron
causa que las yerbas de esta
tierra llana se marchitassen y
pusiesen al ganado en necesidad
de subirse á las altas sierras,
como en todos los años
acostumbraban hacerlo; y ansí,
juntos los pastores, llevando un
mayoral entre nosotros, que en la
sierra nos gobernase, nos fuimos
á ella. Y como de muchas partes
otros pastores y pastoras también
allí sus ganados apacentassen,
mi ventura, ó por mejor decir
desventura, traxo entre las otras á
esa inhumana y cruel pastora,
llamada Belisia, cuyas gracias y
hermosura así aplacieron á mis
ojos, que con atención la miraban,
que teniéndolos puestos en ella
tan firmes y tan constantes en su
obstinado mirar, como si cerrar, ni
abrir, ni mudar no los pudiera,
dieron lugar con su descuidado
embovescimiento que por ellos
entrase tan delicada y
sabrosamente la dulce ponzoña
de Amor, que cuando comencé á
sentirla ya mi corazón estaba tan
lleno della que, buscando mi
libertad, la vi tan lexos de mí ir
huyendo, con tan presurosa ligera
velocidad, que por mucha
diligencia que puse en alcanzarla,
sintiendo el daño que esperaba
por mi descuido, jamás pude
hacerlo, antes quedé del todo sin
esperanza de cobrarla, porque
volviendo á mirar á quien tan sin
sentido robádomela había, vi que
sus hermosos ojos, mirándome,
contra mí se mostraban algo
airados, y parecióme casi conocer
en ellos, por las señales que mi
mismo deseo interpretaba,
decirme: ¿De qué te dueles,
Torcato? ¿Por ventura has
empleado tan mal tus
pensamientos que no estén mejor
que merecen? Yo con grande
humildad, entre mí respondiendo,
le dije: Perdonadme, dulce ánima
mía, que yo conozco ser verdad
lo que dices, y en pago de ello
protesto servirte todos los días
que viviere con aquel verdadero
amor y affición que á tan gentil y
graciosa zagala se debe.
Y ansí, dándole á entender, con
mirarla todas las veces que podίa,
lo que era vedado á mi lengua,
por no poder manifestar en
presencia de los que entre
nosotros estaban el fuego que en
mis entrañas comenzaba á
engendrarse, para convertirlas
poco á poco en ceniza,
encontrándonos con la vista
(porque ella, casi conociendo lo
que yo sentίa, también me
miraba), le daba á conocer que,
dexando de ser mía, más
verdaderamente estaba cautivo
de su beldad y bien parecer. Y
mudando el semblante, que
siempre solίa estar acompañado
de alegrίa, en una dulce tristeza,
también comencé á trocar mi
condición, de manera que todos
conocían la novedad que en mí
había.
Y todo mi deseo y cuidado no era
otro sino poder hablar á la mi
Belisia, y que mi lengua le
pudiese manifestar lo que sentía
el corazón, para dar con esto
algún alivio á mi tormento; y
porque mejor se pudiese encubrir
mi pensamiento, determiné en lo
público mostrar otros amores, con
los cuales fengidos encubriese los
verdaderos, para que de ninguno
fuesen sentidos, y así me mostré
aficionado y con voluntad de
servir á una pastora llamada
Aurelia, que muchas veces
andaba en compañía de la mi
Belisia, y conversaba con mucha
familiaridad y grande amistad con
ella. Y andando buscando tiempo
y oportunidad para que mi deseo
se cumpliese, hallaba tantos
embarazos de por medio, que no
era pequeña la fatiga que mi
ánima con ellos sentía. Y
habiéndose juntado un día de
fiesta algunos pastores y pastoras
en la majada de sus padres de la
mi Belisia, después de haber
algún rato bailado al son que yo
con mi chirumbela les hacía, me
rogaron que cantase algunos
versos de los que solía decir otras
veces, y sin esperar á que más
me lo dixesen, puestos los ojos
con la mejor disimulación que
pude á donde la afición los
guiaba, dando primero un
pequeño sospiro, al cual la
vergüenza de los que presentes
estaban detuvo en mi pecho, para
que del todo salir no pudiese,
comencé á decir:

Extremos que con fuerza así

extremada
dais pena á mis sentidos tan
sin tiento,
teniendo al alma triste,
fatigada,
Causáisme de continuo un
tal tormento
que mi alma lo quiere y lo
asegura,
porque viene mezclado con
contento.
Si acaso vez alguna se
figura
á mi pena cruel que se fenece,
ella misma el penar siempre
procura.
Cuando el cuidado triste en
mí más crece,
mayor contento siento y mayor
gloria,
porque el mismo cuidado la
merece.
De mal y bien tan llena mi
memoria
está, que la razón no
determina
cuál dellos lleva el triunfo de
vitoria.
Con este extremo tal que
desatina,
mi esperanza y mi vida van
buscando
el medio[1274] que tras él
siempre camina.
Y si grandes peligros van
pasando,
ninguno les empece ni fatiga;
de todos ellos salen
escapando.
El agua no les daña, porque
amiga
á mis lágrimas tristes se ha
mostrado,
pues que ellas dan camino en
que las siga.
El fuego no las quema, que
abrasado
de otro fuego mayor siempre
me siente,
y assí passan por él muy sin
cuidado.
También mi sospirar nunca
consiente
que el viento les fatigue ni dé
pena,
si aquel de mis sospiros no
está ausente.
Amor con mi ventura así lo
ordena,
para mostrar en mí su gran
potencia,
porque á perpetua pena me
condena.
Dada está contra mí cruel
sentencia,
que no pueda morir, ni yo
matarme