Anita Bean

Food for Fitness (eBook, ePUB)

How to Eat for Maximum Performance

• Format: ePub

Produktbeschreibung

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.

Produktdetails

• Verlag: Bloomsbury UK eBooks
• Seitenzahl: 256
• Erscheinungstermin: 5. Juni 2014
• Englisch
• ISBN-13: 9781472902825
• Artikelnr.: 40885417

Autorenporträt

Anita Bean is an award-winning registered nutritionist, health writer, author and champion athlete. She specialises in sport and exercise nutrition, runs her own nutrition consultancy and advises athletes at all levels from recreational to elite. She contributes to many national magazines, is an experienced public speaker and is the author of Food for Fitness, Sports Nutrition for Young Athletes and The Complete Guide to Strength Training.

Inhaltsangabe

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 3: The Recipes Chapter 13: Breakfasts Chapter 14: Main meals Chapter 15: Vegetarian meals Chapter 16: Sports snacks