Food for Fitness: How to Eat for Maximum Performance
Autor Anita Beanen Limba Engleză Paperback – 23 apr 2014
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Specificații
ISBN-10: 1472901991
Pagini: 272
Ilustrații: colour photographs throughout
Dimensiuni: 210 x 235 x 18 mm
Greutate: 0.84 kg
Ediția:Revised
Editura: Bloomsbury Publishing
Colecția Bloomsbury Sport
Locul publicării:London, United Kingdom
Caracteristici
Notă biografică
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.
Cuprins
CONTENTSPART 1Chapter 1: Nutrition EssentialsEnergy 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 performanceChapter 2: Nutrient timing and recoveryEating 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 & immunityChapter 3: Hydration and performanceDehydration and performance; hydration indicators; hyponatraemia; fluid intake before, during and after exercise; drinking recommendations; sports drinks guide; recovery drinks; electrolytesChapter 4: Eating for fat lossBody 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 gainThe 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 supplementsHow 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 precursorsPART 2: Food for your sportChapter 7: Nutrition for runningFuel 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 plansChapter 8: Nutrition for swimmingFuel 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 plansChapter 9: Nutrition for cyclingFuel 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 triathlonFuel 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 plansChapter 11: Nutrition for team and racket sportsFuel 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 plansChapter 12: Special Diets: Vegetarian, diabetic and gluten-freeThe 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 dietsPart 2: The RecipesChapter 13: BreakfastsChapter 14: Main mealsChapter 15: Vegetarian mealsChapter 16: Sports snacks
Recenzii
A practical guide you should not be without
For those of us who aren't entirely sure what 'basal metabolic rate' is, what GI stands for, nor why we should be eating fat when you're actually trying to lose weight, this book is just the job - 3rd edition
If you are really serious about sport and exercise and want to make sure you are eating the right foods at the right time, Food for Fitness should be your bible... [A] brilliant book - Review of 3rd edition
The appropriately surnamed Anita Bean - whose CV includes an appearance on a BBC documentary 'Should I Be Worried About Sausages?' - is back with the third edition of this very useful book, which basically acts as a sports nutrition guide and recipe book all rolled into one. Good show. - Review of 3rd edition
informative and inviting
this is an invaluable, comprehensive guide
Descriere
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.