Nancy Clark's sports nutrition guidebook

Preface

Acknowledgments

Part I. Everyday Eating for Active People

1. Building a High-Energy Eating Plan

2. Eating to Stay Healthy for the Long Run

3. Breakfast: The Key to a Successful Sports Diet

4. Lunch and Dinner: At Home, on the Run, and on the Road

5. Between Meals: Snacking for Health and Sustained Energy

6. Carbohydrate: Simplifying a Complex Topic

7. Protein: Building and Repairing Muscles

8. Fluids: Replacing Sweat Losses to Maintain Performance

Part II. The Science of Eating and Exercise

9. Fueling Before Exercise

10. Fueling During and After Exercise

11. Supplements, Performance Enhancers, and Engineered Sports Foods

12. Nutrition and Active Women

13. Athlete-Specific Nutrition Advice

Part III. Balancing Weight and Activity

14. Assessing Your Body: Fat, Fit, or Fine?

15. Gaining Weight the Healthy Way

16. Losing Weight Without Starving

17. Dieting Gone Awry: Eating Disorders and Food Obsessions

Part IV. Winning Recipes for Peak Performance

18. Breads and Breakfasts

19. Pasta, Potatoes, and Rice

20. Vegetables and Salads

21. Chicken and Turkey

22. Fish and Seafood

23. Beef and Pork

24. Beans and Tofu

25. Beverages and Smoothies

26. Snacks and Desserts

Appendix A. For More Information

Appendix B. Selected References

Index

About the Author

Part I: Everyday eating for active people. Building a high-energy food plan

Eating to stay healthy for the long run

Breakfast: the key to a successful sports diet

Lunch and dinner: at home and on the run

Snacks and snack attacks

Carbohydrate to fuel muscles

Protein to build and repair muscles

Replacing sweat losses

Part II: The science of eating for sports success. Fueling before exercise

Fueling during and after exercise

Supplements, performance enhancers, and engineered sports foods

Age-specific nutritional needs

Part III: Balancing weight and activity. Assessing your body: fat, fit, or fine?

Adding bulk, not fat

Losing weight without starving

Dieting gone awry: eating disorders and food obsessions

Part IV: Winning recipes for peak performance. Breads and breakfasts

Pasta, rice, and potatoes

Vegetables and salads

Chicken and turkey

Fish and seafood

Beef and pork

Beans and tofu

Beverages and smoothies

Snacks and desserts.