A sports nutrition guide and recipe book rolled into one, Food for Fitness dispels popular myths and gives you the tools you need to reach your maximum performance.
Food for Fitness is the ultimate resource for anyone who is serious about sport or fitness.. Now in its fourth edition, this bestselling book has been updated to include the very latest nutrition research for exercise and performance, and is packed with easy, delicious and nutritious recipes and snacks and helpful new menu plans.
- Find out what to eat and drink to stay fuelled and hydrated.
- Debunk the myths and evaluate the usefulness of sports supplements.
- Learn the best times to eat to prepare for exercise, and what to eat to maximise recovery after exercising.
- Discover specific strategies to aid fat loss and prioritise muscle gain
- Includes tailored menu plans adapted to each sport – whether it be running, swimming, cycling, triathlon, team or racquet sport
- Get the performance edge and learn how to eat to win during competitions.
Along with trustworthy advice and up to the minute research, clearly explained and tailored to your needs, Food for Fitness contains an essential recipe section filled with sixty five easy to follow meal ideas to help you put the advice into practice.
Anita Bean is an accomplished sportsperson, one of the UK's most respected nutritionists and a bestselling author. She is also a regular contributor to many health magazines.
CONTENTS
PART 1
Chapter 1: Nutrition Essentials
Energy requirements; BMR calculator; carbohydrate requirements;carbohydrate content of foods; sugar, health and performance; glycaemic index and load; fibre; protein requirements; protein content of foods; amino acids;fats, health and performance; types of fats; low fat diets controversy; essential fats; vitamin and minerals guide; vitamin supplementation; vitamin D; phytonutrients; antioxidants; salt, exercise and health; importance of water; alcohol, health and performance
Chapter 2: Nutrient timing and recovery
Eating before, during and after exercise; carbohydrate during exercise; fasting and exercise; train low compete high; pre-exercise meals and snacks; protein before, during and after exercise; recovery nutrition; the post-exercise recovery window; re-fuelling snacks and meals; nutrition, exercise & immunity
Chapter 3: Hydration and performance
Dehydration and performance; hydration indicators; hyponatraemia; fluid intake before, during and after exercise; drinking recommendations; sports drinks guide; recovery drinks; electrolytes
Chapter 4: Eating for fat loss
Body composition; body fat and performance; the truth about calories; weight loss myths debunked; ten steps to fat loss; low fat vs low carb diets; protein and satiety; ‘real’ foods; importance of sleep; fat-burning exercise; metabolism myths; evidence-based fat-loss tips.
Chapter 5: Eating for muscle gain
The science of muscle growth; energy requirements; building muscle vs gaining fat; carbohydrate requirements; importance of protein and amino acids; role of leucine; protein timing; protein quality; recovery foods; dietary supplements
Chapter 6: Sports supplements
How to evaluate supplements; safety and quality;sport food supplements: sports drinks, gels; confectionery; bars; recovery drinks; ergogenic aids: beetroot juice; caffeine; creatine; whey protein; beta-alanine; branched-chain amino acids; vitamin D; bicarbonate; glutamine; HMB; fish oil; Supplements to avoid: stimulants; prohormones; steroid precursors
PART 2: Food for your sport
Chapter 7: Nutrition for running
Fuel rules; specific nutritional issues and tips for running; fuelling and hydration strategy for short runs and long runs; race preparation: 5km, 10km; half marathon, marathon, race day fuelling and hydration plan; core menu plans
Chapter 8: Nutrition for swimming
Fuel rules; specific nutritional issues and tips for swimming; fuelling and hydration strategy; pre-training and post-training meals; race preparation; race day fuelling and hydration plan; core menu plans
Chapter 9: Nutrition for cycling
Fuel rules; specific nutritional issues and tips for cycling; fuelling and hydration strategy for short and long rides; pre-training and post-training meals; race preparation;race day fuelling and hydration plan; core menu plans
Chapter 10: Nutrition for triathlon
Fuel rules; specific nutritional issues and tips for triathlon; fuelling and hydration strategy for sprint, Olympic, half ironman and ironman triathlon; pre-training and post-training meals; race preparation; race day fuelling and hydration plan; core menu plans
Chapter 11: Nutrition for team and racket sports
Fuel rules; specific nutritional issues and tips; fuelling and hydration strategy; pre-training and post-training meals; match preparation;match day fuelling and hydration plan; core menu plans
Chapter 12: Special Diets: Vegetarian, diabetic and gluten-free
The vegetarian athlete; vegetarian diets and performance; nutritional issues and special considerations for vegetarians; the diabetic athlete; dietary management of type 1 diabetes; the gluten-free athlete; gluten-free diets
Part 2: The Recipes
Chapter 13: Breakfasts
Chapter 14: Main meals
Chapter 15: Vegetarian meals
Chapter 16: Sports snacks
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