Ulteriori informazioni
Sports Nutrition Handbook unpacks the need-to-know concepts of sports nutrition into everyday language, making fueling and daily diet easily understandable to athletes across a wide range of sports. Athletes will find the hows and whys of sports nutrition offered in plain language-no science required! Sports Nutrition Handbook is clear, easy to use as a reference, and includes the details if you want to explore more deeply.
Sports Nutrition Handbook answers frequently asked questions in a straightforward and simple way. How do HIIT workouts promote weight loss? Does it help or harm to eat carbs before bedtime? Why do early morning workouts feel so different than workouts after breakfast? Why do marathoners often hit "the wall"?
Answers to all your sports nutrition questions are easy to find, simple to grasp, and actionable for your next workout or race.
Sommario
Introduction
Chapter 1: Powering the Athlete
ATP Regeneration
Body Fat
Nutrition Roundup
Chapter 2: Carbohydrates
Glycogen: Power Supply for the Muscles
Carbohydrate Replacement After Exercise
The Glycemic Index: Foods Affect Blood Sugar Differently
Glycemic Load: The Glycemic Index in Action
Carbohydrates Before and During Exercise
Eating Carbohydrates Before Going to Sleep
Starting the Day with a Good Breakfast
Carbohydrate Loading Before a Race or Competition
Different Types of Carbohydrates
Nutrition Roundup
Recommended Carbohydrate Intake
Chapter 3: Protein
Protein Building Blocks: Amino Acids
How the Body Digests Protein
Protein Absorption and Biological Value
High-Protein Diets
Animal Sources of Protein
The Simple Egg
Plant Sources of Protein
Nutrition Roundup
Recommended Protein Intake
Chapter 4: Fats
Different Fats Have Different Functions
Fat Classifications
Fats During Exercise
Optimal Body Fat Content
Cholesterol
High-Fat Diets
Ketogenic Diets
Nutrition Roundup
Recommended Fat Intake
Chapter 5: Hydration
Maintaining Hydration
Not All Water Is the Same
Sports Drinks and the Water-Nutrient Balance
Energy Drinks
Other Caffeinated Beverages
Alcoholic Beverages
Nutrition Roundup
Recommended Water Intake
Chapter 6: Sample Meal Plans
Strength Training and Bodybuilding
Cycling
Swimming
Martial Arts
Soccer
Long-Distance Running
Ketogenic Diet
Cheat Meal
Chapter 7: Recipes
Coconut Pancakes with Mango Mousse
Fruit and Oatmeal Crumble
Rice and Millet Pancakes
Millet Pudding with Peanut Butter and Pomegranate
Chocolate-Date Butter
Chocolate Smoothie with Prunes
Quinoa, Banana, and Raspberry Smoothie
Strawberry, Rhubarb, and Amaranth Smoothie
Toast with Beets and Cottage Cheese
Salad with Roasted Beets and Prosciutto
Quinoa Salad with Salmon and Grapefruit
Quinoa with Turkey and Vegetables
Chicken with Lentils and Vegetables
Salmon Burgers with Guacamole and Yogurt
Rice Noodles with Miso and Salmon
Rice Noodles with Beef
Scallops with Lentils and Carrots
Cod with Sweet Potato Fries
Shrimp with Zucchini Ribbons and Rice
Tuna Steak with Spinach
Chicken and Vegetable Skewers
Chapter 8: Nutritional Supplements
Branched-Chain Amino Acids
Glutamine
Arginine
Creatine
Protein Supplements
Beta-alanine
L-carnitine
Carbohydrate Supplements
Gainers and Combined Protein and Carbohydrate Supplements
Meal Replacements
Probiotics and Prebiotics
Pre-workout Supplements
Nutrition Roundup
Bibliography
Index
About the Authors
My Nutrition Notes
Info autore
Justyna Mizera
Riassunto
Sports Nutrition Handbook unpacks the need-to-know concepts of sports nutrition into everyday language, making fueling and daily diet easily understandable to athletes across a wide range of sports. Athletes will find the hows and whys of sports nutrition offered in plain language—no science required! Sports Nutrition Handbook is clear, easy to use as a reference, and includes the details if you want to explore more deeply.
Sports Nutrition Handbook answers frequently asked questions in a straightforward and simple way. How do HIIT workouts promote weight loss? Does it help or harm to eat carbs before bedtime? Why do early morning workouts feel so different than workouts after breakfast? Why do marathoners often hit “the wall”?
Answers to all your sports nutrition questions are easy to find, simple to grasp, and actionable for your next workout or race.
Prefazione
Sports Nutrition Handbook unpacks the need-to-know concepts of sports nutrition into everyday language, making fueling and daily diet easily understandable to athletes across a wide range of sports.
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