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Turner Publishing Company - Jenna Bell-Wilson , Julie Upton

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198 pages

English

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Get the Energy Boost to Power Your Performance Every day

Whether you're a serious athlete, a weekend warrior, or an active person constantly on the go, proper nutrition can help you optimize your performance and reach your goals. This accessible guide equips you with the most current, science-based sports nutrition information and tools available to help you maximize your energy and your results.

First, the book lays out the foundation of healthy eating by explaining the role of carbohydrates, protein, and fats in a performance diet. It helps you energize with pre-competition meals, guidance on what to eat and drink during exercise, and post-competition nutrition for optimal recovery. You'll also find a complete 14-day diet plan to help you start fulfilling your energy requirements right away. Energy to Burn also gives you:

An Energy Quotient quiz to see how you're doing right now
Information on how to determine, reach, and maintain your best body weight
The lowdown on supplements and energy bars
A look at professional athletes' kitchens—and the foods they can't live without

Acknowledgments.

1 Nutrition Condition.

2 Your Perfect Weight: How to Find It and Keep It.

3 Carbohydrates: The Ultimate Fuel Source.

4 Proteins: The Building Blocks.

5 Fats for Life: Fitting Fat into a Performance Diet.

6 Energize: Precompetition Nutrition.

7 On the Go: What to Eat and Drink When Active.

8 Optimal Recovery: Replenish, Repair, and Rehydrate.

9 Supplements: Help or Hype?

10 The Athlete’s Kitchen: An Insider’s Guide to the Gold-Medal Eats.

11 The Fourteen-Day Energy to Burn Diet 201 Selected Readings.

Index.

Sujets

Santé et bien-être

Diététique

diététique

Nutrition

Fitness

Health

Diet

Informations

Publié par	Turner Publishing Company
Date de parution	23 mars 2009
Nombre de lectures	0
EAN13	9780470443903
Langue	English

Informations légales : prix de location à la page 0,0750€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

Table of Contents

Title Page
Copyright Page
Dedication
Acknowledgements

Chapter 1 - Nutrition Condition

Sports Nutrition through the Ages
Nutrition Condition Workbook: Find Your Energy Quotient (EQ)
MyPyramid Anatomy: What Uncle Sam Says You Should Eat
Putting It All Together for Performance

Chapter 2 - Your Perfect Weight: How to Find It and Keep It

Brawny Man to Scrawny Man
Advantages of Fat Loss
Finding Your Body Composition: Are You Overfat or Underlean?
Weight Loss Workbook: Steps to Lose More Fat and Keep More Muscle
Metabolic Rate: Fact versus Fiction
Top Ten Tips to Win at Losing from Top Athletes
Fifty Ways to Lose up to Ten Pounds without Dieting

Chapter 3 - Carbohydrates: The Ultimate Fuel Source

Cut Out Carb Confusion
You Will Lose Weight
What’s a Carbohydrate?
Fill Up on Fiber
Feed Your Brain!
Color Me Healthy
Beans Make You Healthy
Fruits
Make Your Carbs Count
Energize for Exercise!
Close the Door on Carb Confusion

Chapter 4 - Proteins: The Building Blocks

Protein 101
You Complete Me
The Point of Protein
Protein for Exercise
Green Eating

Chapter 5 - Fats for Life: Fitting Fat into a Performance Diet

Fat Facts
Saturated Fats vs. Unsaturated Fats
Making Fat Fit in a Performance Diet
Shopping for Healthy Fats
Body Fat Energetics
Olive Oil

Chapter 6 - Energize: Precompetition Nutrition

Practice What You Eat
Maximizing Stores: Carbo-Loading
How Will My Food Choices Affect My Performance?
Energizing for a Strength Workout
The Final Countdown
Precompetition Intake Wrap-up
Online Resource

Chapter 7 - On the Go: What to Eat and Drink When Active

Optimal Hydration during Exercise
Sweat Rate Calculator
Sports Drinks versus Water?
How to Meet Your Fluid Needs
Water on the Brain?
The Eight × Eight Myth: How Much Fluid Do You Really Need?
Carbohydrates during Exercise
Energy Bars
Multiday Events: Fuel Up or Fry
Minimizing GI Distress: Gut-Friendly Tips for Endurance Athletes

Chapter 8 - Optimal Recovery: Replenish, Repair, and Rehydrate

Your Body Is Ready to Rebuild
Protein for Recovery
Fat for Recovery?
Time Your Recovery
Don’t Forget to Rehydrate
Summary of Recommendations

Chapter 9 - Supplements: Help or Hype?

Who’s Making the Rules for Dietary Supplements?
Dietary Supplements for Performance: Ergogenic Aids
What’s Out There?
Above and Beyond: Functional Foods
Fit Nutrition: A Vitamin and Mineral Handbook
What’s My EAR, DRI, or DV?
Trusting What You Buy

Chapter 10 - The Athlete’s Kitchen: An Insider’s Guide to the Gold-Medal Eats

Sports Nutrition Moment of Truth
Diet Principles to Live By
The Athlete’s Kitchen
Preevent Pointers
Favorite Food Indulgences
Diet Disasters
Train Your Sports Nutrition: Tips from the Top
Recipes from Professional Athletes

Chapter 11 - The Fourteen-Day Energy to Burn Diet

The Energy to Burn Diet: 2,500 Calories
The Energy to Burn Diet: 2,500-Calorie Recipes
The Energy to Burn Diet: 2,500-Calorie Grocery List

Selected Readings
Index

Copyright © 2009 by Julie Upton and Jenna Bell-Wilson. All rights reserved
Published by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada

POWERBAR® is a registered trademark of Société des Produits Nestlé S.A., Vevey, Switzerland.

No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 646-8600, or on the web at www.copyright.com . Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions .

Limit of Liability/Disclaimer of Warranty: While the publisher and the author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor the author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.

The information contained in this book is not intended to serve as a replacement for professional medical advice. Any use of the information in this book is at the reader’s discretion. The author and the publisher specifically disclaim any and all liability arising directly from the use or application of any information contained in this book. A health care professional should be consulted regarding your specific situation.

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Library of Congress Cataloging-in-Publication Data:

Upton, Julie, date. Energy to burn : the ultimate food and nutrition guide to fuel your active life / Julie Upton and Jenna Bell-Wilson. p. cm Includes bibliographical references and index.
eISBN : 978-0-470-44390-3
1. Nutrition. 2. Energy metabolism. I. Bell-Wilson, Jenna A. II. Title. RA784.U68 2009 613—dc22 2008055981
This book is dedicated to all the active people who found their inner athlete as a child as well as those who awakened it recently.
Acknowledgments
Energy to Burn wouldn’t exist without the aid and support of our very smart colleagues, fit friends, and families. Without their support, it would not have been possible. And thanks to our wonderful spouses, Craig and Willie, whose laid-back personalities are the perfect balances to our high-stress, deadline-driven lives. Without you, we couldn’t do what we do.
We would also like to thank our literary agent, John Silbersack, for finding a home for our project and PowerBar and Team Elite for supporting our efforts. We would like to thank our editor, Christel Winkler, for nudging us along (we need to be poked and prodded sometimes) and the entire team at Wiley. You are all superb, and we admire your professionalism and dedication to our book.
Special thanks go out to all the SCAN-registered dietitians, who are a pleasure to work with and are truly the best resources for sound sports nutrition information. Thanks to athlete-dietitian Pamela Nisevich, M.S., R.D., for your help in devising meal plans and menus that fit our guidelines but are also delicious! Thanks to Dana Angelo White, M.S., R.D., ATC/L, for creating specific recipes that taste so great.

I also want to recognize my training partners, who provide endless sports nutrition content and questions while trying to whip me into shape: Bo Arlander, Christine O’Hanlon, Sheila Roebuck, and John Catts; my past and present coaches (including husband Craig), who cut me slack and allow me to test their patience; and to all of my past and present teammates. You are all the best part of being an athlete.
—Julie Upton
I’d like to extend appreciation to my mainstays, who made writing this book possible, training manageable, and my life enjoyable. There are many who deserve my gratitude, but space constraints allow me to call out only a few: thoughtful Pam Nisevich; training partner and confidant, Mitch Mortenson—whom I adore; Karen Morse, my constant; Courtney and Lauren, my heart; Mom and Dad, my inspiration; and Willie, my ultimate support and biggest fan, for whom I am most grateful.
—Jenna A. Bell-Wilson
1
Nutrition Condition
I have always been a top-level athlete, but was never World Champion material until I got serious about my nutrition.
—Kristin Armstrong, World Champion cyclist and Olympic Gold Medalist, road cycling

Athletes often make the mistake of either taking for granted that their talent will be enough and not realizing the importance of proper nutrition or becoming fanatical about their nutrition to a point that it becomes a burden.
—Michael Johnson, five-time Olympic gold medalist; nine-time world champion in the 200-, 400-, and 4 × 400-meter relay, dubbed “world’s fastest man”

Sooner or later athletes realize it’s not how hard you train, it’s about how you adapt to training, and that largely depends on nutrition.
—Jeremiah Bishop, professional mountain biker

W E ALL KNOW THE SAYING “YOU ARE WHAT YOU EAT.” IT’S NOT ENTIRELY correct, but we do know that what you eat can make you a better athlete.
We wrote this book to provide readers with the most current, science-based sports nutrition information and tools to help you eat and drink for optimal performance. As registered dietitians certified in sports dietetics, we hear and see firsthand how much sports nutrition misinformation there is on the Internet, in magazines, and being touted by athletes and coaches themselves. After talking to hundreds of athletes—from weekend warriors to world champs—we knew that many athletes would benefit from a book lik