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Turner Publishing Company - Lisa Dorfman

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154 pages

English

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Exercise, train, and compete at your best on a vegetarian diet.

Few segments of the population are more mindful of their food intake than athletes and vegetarians. This book combines the unique demands of sports with a healthy vegetarian diet that can help you build energy and endurance and reduce body fat. Whether you are carbo-loading before a marathon or fine-tuning nutrition to get the most out of your workout, registered dietitian and elite vegetarian athlete Lisa Dorfman provides step-by-step information on how to customize your own sport-specific nutrition program and calculate a personal dietary plan for training The Vegetarian Sports Nutrition Guide includes personal stories of athletes who have made the switch to vegetarian diets from football players and wrestlers to ice skaters and marathoners, some of whom have beaten life-threatening illnesses with the help of this lifestyle. Lisa Dorfman provides a rich array of tasty and diverse vegetarian recipes, menus, easy-to-use charts, and food guides for vegetarians of all types, from the semi-vegetarian to the fruitarian. She also shares the training secrets of seventeen Olympic and world-class athletes who have used their vegetarian diets to achieve peak performance in their careers and optimum health in their lives.
FOOD AS FUEL.

The Plant-Based Sports Engine.

Nutrition Prescription for Sport: Calculating Energy Needs.

Carbohydrates: The Sports Nutrition Base.

Protein: The Fitness Powerhouse.

Fat Talk.

Thirst Quenchers.

The Athlete's Lab: Vitamins, Minerals, and Phytochemicals.

PLANT-BASED PEAK PERFORMANCE.

Supplementing the Sports Machine.

Plant-Based Diets: Making the Transition.

Competition Time: Plant-Based Diets in Action.

Appendices.

Index.

Sujets

Santé et bien-être

Diététique

diététique

Nutrition

Fitness

Health

Diet

Informations

Publié par	Turner Publishing Company
Date de parution	21 avril 2008
Nombre de lectures	0
EAN13	9780470311622
Langue	English

Informations légales : prix de location à la page 0,0948€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

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The Vegetarian Sports Nutrition Guide
The Vegetarian Sports Nutrition Guide
Peak Performance for Everyone from Beginners to Gold Medalists
LISA D ORFMAN, M.S., R.D., L.M.H.C.
This book is printed on acid-free paper.
Copyright 2000 by Lisa Dorfman, M.S., R.D. All rights reserved
Published by John Wiley Sons, Inc.
Published simultaneously in Canada
Design and composition by Navta Associates, Inc.
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 Sections 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) 750-4744. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley Sons, Inc., 605 Third Avenue, New York, NY 10158-0012, (212) 850-6011, fax (212) 850-6008, E-Mail: PERMREQ@WILEY.COM.
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 or indirectly from the use or application of any information contained in this book. A health care professional should be consulted regarding your specific situation.
Library of Congress Cataloging-in-Publication Data:
Dorfman, Lisa
The vegetarian sports nutrition guide: peak performance for everyone from beginners to gold medalists / Lisa Dorfman.
p. cm.
Includes bibliographical references and index
ISBN 0-471-34808-2 (pbk.)
1. Athletes-Nutrition. I. Title.
TX361.A8D67 1999

613.2 24 796-dc21
99-25294
Printed in the United States of America
10 9 8 7 6 5
To my husband, Bob, the Wind Beneath My Wings
Contents
Foreword by Bob Beeten, Director, Sports Medicine, United States Olympic Committee
Preface
Acknowledgments
Introduction
Part One Food as Fuel
1 The Plant-Based Sports Engine
2 Nutrition Prescription for Sport: Calculating Energy Needs
3 Carbohydrates: The Sports Nutrition Base
4 Protein: The Fitness Powerhouse
5 Fat Talk
6 Thirst Quenchers
7 The Athlete s Lab: Vitamins, Minerals, and Phytochemicals
Part Two Plant-Based Peak Performance
8 Supplementing the Sports Machine
9 Plant-Based Diets: Making the Transition
10 Competition Time: Plant-Based Diets in Action
Appendixes
A: Vegetarian Athletes Nutritional Profiles
B: Food Fitness Nutritional Activity Assessment Form
C: Sports and Vegetarian Nutrition Resources
D: References
Index
Foreword
The human body is the simplest yet most complex bit of working machinery. It is a marvel of movement, engineering, grace, and strength in sport with, possibly, a million-mile motor -if given the right fuels. Each new day provides new knowledge and usable information about fueling this magnificent machine to maximize fitness and performance.
In The Vegetarian Sports Nutrition Guide , Lisa Dorfman scores by giving 10- to-100-year-olds ways to maximize optimal fitness. Matching vegetarian nutrition to exercise makes this book an operator s manual that will have a lasting positive impact on quality of life for many who might have become couch potatoes with bad bodies.
Eating and exercise do not take vast amounts of time, and both can become enjoyable within the limits of progressive moderation. Exercise programs or diet plans are merely outlines, so remember, too much may lead to failure; a little bit can lead to more and more success. If you grasp Lisa s concepts of progression, apply them, and selectively modify them, you are well on the way toward winning performance and personal satisfaction that will give you a high quality of life as you move down the road. Keep in mind that you can have a changed energy system with the guiding principles that Lisa provides in this nutrition text, which has a basis of sound science and experience tied onto it.
It may not be outlandish to believe that when you feel good, you have more energy, you move quicker, and you just feel better about yourself. If that is not a winning combination of factors that can generate a healthy America, one has yet to be discovered. Lisa Dorfman has created vast opportunities for everyone.
Bob Beeten
Director, Sports Medicine United States Olympic Committee
Preface
Sports and exercise have been a major part of my life ever since I can remember. As a child I was always on the go. I didn t walk to school, I ran. Neighborhood boys asked me to join their pickup games. Later, I became something of a female jockette, excelling in cross-country, track and field, baseball, and basketball. And since then, I have enjoyed a good deal of success as a professional marathon runner and triathlete.
Many say my achievements can be chalked up to genetics, along with a dose of hard work and determination. I won t deny that I am blessed in many ways, but I believe that 98% of my speed, strength, and endurance is due to one thing-my diet.
For more than two decades, I have been a vegetarian. It all started at the age of 15 when my Austrian-born mother returned to the workforce and my 50-year-old father retired and became Mr. Mom. My life would never be the same.
Despite my dad s faith, genetics, and athletic background, occupational stresses had taken the best years of his life. His health concerns were mounting. High cholesterol, high triglycerides, high blood pressure, and diabetes were just the beginning.
Dad s days of meat, potatoes, beer, and ice cream obviously weren t working for him as he entered midlife. But then he read about Nathan Pritikin, the vegetarian guru of the 1970s. Dad became convinced that he needed to adopt a 10%-maximum-fat/vegetarian diet plus an exercise program to get his life and health back in control. It was a last resort before trying prescription drugs and psychotherapy.
I was shocked to see a grown man give up his meat and potatoes. But he did. And every day he prepared a menu of vegetables, grains, fruits, and plenty of supplements. He also started bicycling 20 miles a day. I supported his effort by giving up my preteen diet of fast food burgers, french fries, Diet Coke, and ice cream. Dad lost weight and reduced his levels of cholesterol, triglycerides, and blood sugar and pressure. He achieved-and maintained-15% body fat while thriving on a vegetarian diet that allows fish (pesco-vegetarian). For me, Dad s change laid the groundwork for my future as a nutritionist, psychotherapist, and coach.
I ve never looked back since giving up chicken, fish, and red meat. In 1992, Hurricane Andrew destroyed Miami and my life. Our possessions blew as far as the Bahamas. Yet later that year I ran the best major marathon I had ever run, beating my personal record by 10 minutes and placing second overall at the Olympic Marathon course in Atlanta. Six months after giving birth to my third child, breastfeeding, and dealing with the stress of new motherhood again, I finished my first half-ironman-five hours of ocean swimming (1.2 miles), bicycling (56 miles), and running (13.1 miles). Since 1990, I have won or placed in the top 1 or 2% in 18 marathons, a 50-kilometer road race, and hundreds of triathlons, duathlons, and 5K to 30K road races. I ve competed from sea level to 14,000 feet altitude and from 16 F to 100 F.
Why This Book?
For several years now, I have taught athletes at every level and every age how to enhance their performance with food. A good many of the athletes have been vegetarians at some time in their lives, but many more were not.
When I set out to write The Vegetarian Sports Nutrition Guide, I knew it would interest two types of people: affirmed vegetarians who know or suspect that they are not getting the most from their diet, and nonvegetarians who may or may not be curious about eating more of a plant-based diet but are definitely looking for an edge in their sport. Which describes you?
Eating a vegetarian or plant-based diet won t automatically elevate you to the top ranks of your sport or activity. If you re a weekend athlete, a vegetarian diet won t suddenly allow you to bicycle or jog twice your normal distance. Nevertheless, a well-chosen vegetarian diet will help you feel stronger and healthier. Just ask the 17 top vegetarian athletes who contributed their insights to this book.
For Dave Scott, six-time ironman champion, being a vegetarian athlete means never having ups or downs in training performance and having the ability to refuel easily afterward. For Art Still, a six-foot-seven-inch, 255-pound former Kansas City Chiefs football player, a vegetarian diet helped build energy and endurance and decrease body fat. Other athletes such as Ben Williamson, a world-class sailor, and Debbie Stephens, a world-class equestrian show jumper, find that being a vegetarian helps them stay at their best competitive weights.
The benefits of a vegetarian diet rich in complex carbohydrates, fiber, and naturally low-fat foods are well known and numerous. But science is just discovering the magic of the micronutrients and compounds that exist in plant-based foods. These ingredients help maximize the potential energy available in the muscles and protect important cells in our bodies.
The Vegetarian Sports Nutrition Guide shows you how to maximize the benefits of a vegetarian diet for your specific athletic needs. Though you re welcome to read it cover to cover, feel free to skip around. In 10 chapters, you ll find juicy, hands-on sports nutrition advice. Part One explores food s impact on physical activity and sports, including the best fuels for your body-from the macronutrients (carbohydrates, protein, and fats) to the micronut