Food for fitness : how to eat for maximum performance / Anita Bean.

Format:

Book

Author/Creator:

Bean, Anita, author.

Language:

English

Subjects (All):

Physical fitness--Nutritional aspects.

Physical fitness.

Health and fitness.

Physical Description:

1 online resource (274 p.)

Edition:

Fourth edition.

Place of Publication:

London, England : Bloomsbury Publishing Plc, [2014]

Language Note:

English

Summary:

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 usef

Contents:

Cover; Title; Copyright; Contents; Foreword; Introduction; Acknowledgements; PART 1: Nutrition; 1 Nutrition essentials; 1. Energy (calories); 2. Carbohydrate; 3. Fibre; 4. Protein; 5. Fat; 6. Vitamins and minerals; 7. Phytonutrients; 8. Antioxidants; 9. Salt; 10. Water; 11. Alcohol; 2 Nutrient timing and recovery nutrition; Eating before training; Eating during training; Recovery nutrition; Will antioxidants improve my recovery?; Nutrition, exercise and immunity; 3 Hydration and performance; How can dehydration affect my performance?; Is it possible to drink too much?

How can I get the balance right?What is the most important hydration advice?; How much should I drink before exercise?; How can I tell if I'm dehydrated?; What should I drink before exercise?; Is drinking to thirst optimum?; How much should I drink during exercise?; Working out how much to drink; What should I drink during exercise?; Should I always replace electrolytes during exercise?; Sports drinks guide; Are fizzy drinks beneficial or detrimental during exercise?; Replacing lost fluids: how much should I drink after exercise?; What should I drink after exercise?; 4 Eating for fat loss

What body fat percentage should I aim for?To count calories or not?; Now, set yourself a goal...; Four weight loss myths debunked; Ten steps to fat loss; Ten more fat-loss tips; Core menu plans for fat loss; 5 Eating for muscle gain; Why do some people gain muscle more easily than others?; How fast can I expect to gain weight?; How many calories?; Is it possible to build muscle without gaining fat?; How much carbohydrate should I consume?; Protein is key; Is fat important for building muscle?; What should I eat post-workout?; Post-workout snacks; Will supplements help?; Weight-gain tips

Core menu plans for muscle gain6 Sports supplements; Are supplements safe?; How do you assure the quality of supplements?; Category 1: Sport food supplements; Category 2: Ergogenic aids that have a solid evidence base; Category 3: Ergogenic aids you should avoid; PART 2: Food for your sport; 7 Nutrition for running; How many calories?; Fuel rules; Preparing for a race; The day before the race; Race day nutrition; Core menu plans for running; 8 Nutrition for swimming; How many calories?; Fuel rules; Preparing for a competition; A few weeks before; The week before; The day before

Competition day nutritionCore menu plans for swimming; 9 Nutrition for cycling; How many calories?; Fuel rules; After cycling; Preparing for a race; A few weeks before; The day before the race; Race day nutition; Core menu plans for cycling; 10 Nutrition for triathlon; How many calories?; Preparing for an event; A few weeks before; The week before the event; The day before the event; Race day nutrition; Core menu plans for triathlon; 11 Nutrition for team and racket sports; Fuel rules; The week before the match; The day before the match; On match day; Core menu plan for team and racket sports

12 Special diets: vegetarian, diabetic and gluten free

Notes:

Includes bibliographical references and indexes.

Includes index.

Description based on print version record.

ISBN:

1-4729-0283-1

OCLC:

879576113