Sports Nutrition for Endurance Athletes

??Preface

Acknowledgments




PART I YOUR DAILY PERFORMANCE DIET

Optimal Nutrition for Training and Health

1 Daily Hydration Essentials: Drinking It In

2 Energy Nutrients for Optimal Health and Performance: Building a Solid Nutrition Base

3 Vitamins, Minerals, and Electrolytes: The Nuts, Bolts, and Spark Plugs of Your Diet




PART II YOUR TRAINING DIET

Fine-Tuning Your Diet for Top Performance

4 Your Daily Training Diet: Eating for Optimal Recovery

5 Food and Fluid Intake for Training and Competition: Timing Is Everything

6 Weight Loss, Muscle Building, and Changing Body Composition: Boosting Your Strength-to-Weight Ratio

7 Ergogenic Aids: Separating Fact from Fiction




PART III

SPORT-SPECIFIC NUTRITIONAL GUIDELINES

Putting Your Sports Nutrition Plan into Action

8 Nutrition for Triathlon (and Other Multisport Events)

9 Nutrition for Cycling (Road Cycling, Mountain Biking, Gravel Cycling, Track Cycling, and Cyclocross)

10 Nutrition for Distance Running

11 Nutrition for Swimming




PART IV

SPECIAL NUTRITIONAL CONSIDERATIONS

Meeting and Managing the Challenges

12 The Athlete with Unique Nutrition Considerations

13 Performance Boosts and Problem-Solving with Nutrition

14 Nutritional Strategies for Extreme Environments




APPENDIXES

Appendix A Glycemic Index of Foods

Appendix B Glossary of Vitamins and Minerals

Appendix C Comparison of Sports Nutrition Products

Appendix D Creating the Optimal Training Diet

Appendix E Sample Menus

Appendix F Estimating Sweat Loss-Worksheet




Selected Bibliography

Index

About the Author

Este título pertence ao(s) assunto(s) indicados(s). Para ver outros títulos clique no assunto desejado.

• Dieta e dietas
• Cozinhar para dietas
• Dietética e Nutrição

glycemic index; nutrition; swimming; healthy recipes; healthy menu; strength-to-weight ratio; sports diet; optimal recovery; athlete health; athlete fitness; athlete diet; vitamins and minerals glossary; ultramarathon; gravel biking; athletes; road racing; cycling; fitness; trail running; diet guidelines; recipes for athletes; mountain biking; weight lifting; cross-country; hiking; triathlon; healthy eating; diet; health; running; sports nutrition; endurance athlete