The Complete Guide to Food for Sports Performance: A Guide to Peak Nutrition for Your SportThe revised and updated edition of this book contains comprehensive nutritional information for sportsmen and women. It outlines important differences in nutritional needs during both training and competition for each sport, and the best foods to achieve maximum energy output. The book also contains case-studies of specific sports and discussions of typical dietary problems, describing practical plans to achieve peak performance. It enables athletes and their coaches to design a diet uniquely suited to the needs of the individual, including the need for weight gain or weight loss. |
Contents
| 3 | |
| 4 | |
| 10 | |
| 15 | |
| 24 | |
| 33 | |
| 37 | |
Putting more vitamins per mouthful in your diet | 49 |
Middle distance running | 189 |
Runners trotsdiarrhea and gut upsets during exercise | 192 |
Factors associated with runners diarrhea | 193 |
Jumps sprints and hurdles | 198 |
Nutrient analysis of a typical days eating for a 78kg hurdler | 206 |
Strength sportsOlympic weightlifting powerlifting | 208 |
Bulking upgaining muscle mass | 213 |
Nutrient intake from food and supplements | 216 |
A calcium boost | 58 |
Matters of physiquelosing and gaining | 61 |
Typical reasons for athletes wanting or needing to lose body | 65 |
Lowenergy consumers | 73 |
Competition preparation diet | 81 |
The preevent meal | 89 |
Fluid intake during general sports competition | 95 |
Recovery after prolonged strenuous exercise | 116 |
Introduction | 139 |
Case histories | 146 |
A triathlete describes his daily diet to a dietitian | 147 |
Swimming | 151 |
Eating in a communal dining hall | 159 |
Eating well in a cafeteriastyle dining hall | 161 |
Cycling | 163 |
Average daily intake of Tour de France cyclists | 170 |
Distance running | 172 |
Calcium stress fractures and menstrual irregularity | 179 |
A female distance runners diet before and after counselling | 182 |
Finding alternatives for highfat carbohydrate foods | 187 |
Bodybuilding | 218 |
४ How to evaluate dietary advice | 221 |
Weightloss diet for a boxer 240 | 224 |
Exploring nutrition myths | 226 |
Wrestling and boxing | 234 |
Making weight in boxing | 239 |
Signs of eating disorders | 250 |
Vegetarian eating | 258 |
Losing weight and gaining energythe lightweights dilemma | 271 |
Learning to cook | 290 |
Steps to quick and healthy cooking | 292 |
Preevent eating | 303 |
A guide to takeaways | 314 |
The travelling athlete | 319 |
Eating well in a restaurant | 332 |
Losing weighta male perspective 2 | 344 |
Examining the highfat theory | 358 |
Index | 365 |
Common terms and phrases
achieve aerobic alcohol amino acids athletes Australian Australian Rules Football body fat body weight bodybuilders bread breakfast calcium carbo carbo-loading carbohydrate foods carbohydrate intake carbohydrate-rich foods cent cereal cheese competition consumed cooked cyclists daily dehydration dietary dietitian eating elite energy intake ergogenic aids exercise extra fatigue female fibre fluid intake fluid needs food intake football fromage frais fruit juice fuel stores Glycemic Index gymnasts healthy high-carbohydrate high-fat hydrate icecream increase iron kilogram kilojoules liquid meal supplements low-fat match meat metabolic milk muesli muscle glycogen stores muscle mass nutrients nutritional goals organised pasta performance play players pre-event meal Pritikin problems protein race Read Chapter recovery rice Rugby League runners running salad schedule season snack sports dietitian sports drink sugar sweat losses swimmers total energy tournament training diet training sessions triathletes triathlon typical vegetables vegetarian vitamin week wholemeal yoghurt
Popular passages
Page 92 - Medicine and Science in Sports and Exercise' Official Journal of the American College of Sports Medicine
Page 119 - Bee pollen offers a glamorous and exotic approach to performance enhancement. However, there is doubt over the real composition of some supplements. This might explain why the controlled trials have failed to find any improvement after taking bee pollen.
Page 12 - Plan each meal around a carbohydrate food, making it the centre of attention and adding the rest of the meal around
Page 16 - Learn to read labels to check the salt content of processed foods. Look for new varieties with reduced salt or
Page 29 - Aerobics beginners advanced Badminton Ballroom dancing Basketball Boxing sparring in ring Canoeing leisure racing Circuit training Cricket batting bowling Cycling
Page 5 - Top Three', or listed several times by various names, then
Page 11 - breakfast cereals • pasta and noodles • rice and other grains • starchy vegetables (eg potatoes, corn) • legumes
Page 24 - Use tricks to make the alcohol go further. Drink low-alcohol beers, mix your wine with
Page 5 - Fat may be hidden under the following aliases: vegetable fat, vegetable oil, animal fat,