Essential Sports Nutrition: A Guide to Optimal Performance for Every Active Person

192 Pages·2018·9.649 MB·English

by  Marni Sumbal

ESSENTIAL SPORTS NUTRITION

Essential
Sports
Nutrition
A GUIDE TO OPTIMAL PERFORMANCE
FOR EVERY ACTIVE PERSON
Marni Sumbal, MS, RD, CSSD, LD/N
To my dad who taught me to always add life
to my years and never give up on my dreams.
Copyright © 2018 by Rockridge Press, Emeryville, California
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ISBN: Print 978-1-64152-169-7 | eBook 978-1-64152-170-3
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CONTENTS
Preface vi
Introduction vii
PART ONE How What We Consume Affects Our Bodies 1
1 Nutrition Sources 3
2 Components of an Optimal Diet 29
PART TWO Nutrient Timing for Better Results 50
3 Fueling Before Exercise 52
4 Fueling During and After Exercise 61
5 Fueling on Rest Days 74
6 Supplements and Performance Enhancers 81
PART THREE Optimal Performance for Every Athlete 89
7 Factors Affecting Nutrition Needs 90
8 Considerations for Men and Women 94
9 Considerations for Children and Student Athletes 100
10 Sport-Specific Nutrition Needs 106
11 Nutrition for Weight Loss, Weight Gain, and Weight Maintenance 115
12 Nutrition for Recovery and Immune Function 120
13 Body and Brain 130
PART FOUR Recipes for Success 134
14 Recipes for Before Exercise or Competition 135
15 Recipes for During and After Exercise 143
16 Recipes for Rest Days 153
Glossary 162
Resources 168
References 169
Index 175
Recipe Index 181
PREFACE
As a board-certified sports dietitian, I’ve worked with countless individuals over the
years who have sought nutrition assistance for fitness or sport improvement. I’ve con-
sulted with athletes and exercise enthusiasts of all levels and backgrounds whose goals
have included the desire to change their body composition, better their overall health,
and improve their athletic performance. I’ve been asked so many nutrition questions
about the best strategies that an athlete can pursue to reach athletic goals. How can I
avoid stomach issues during workouts? Can I become a stronger athlete on a vegetarian
diet? Do I need sports drinks if I’m not an elite athlete? How can I avoid dehydration?
What should I eat to recover faster and reduce inflammation?
My answers to these and other nutrition questions are rooted in the last decade
of my practice in exercise physiology and sports nutrition. But I also have personal
experience. In addition to my career, I’m an endurance triathlete, having completed
13 Ironman-distance triathlons. These one-day, extreme endurance races ask a lot of
my body. I know that if I don’t properly fuel, hydrate, and nourish my body, I can’t per-
form to my potential, and ultimately my health will suffer.
I’ve built my career on the belief that the best fitness routines and training strate-
gies are only beneficial if your body is properly fueled and nourished. The best way to
optimize performance without disrupting health is to rely on realistic, effective, and
simple sports nutrition information. Only then can you help your body safely adapt to
exercise. If you desire relevant, evidence-based sports nutrition advice and strategies
that don’t rely on extreme practices or restrictive measures, then this book is for you. In
Essential Sports Nutrition, I unpack all of the nutrition information you’ll need to make
the most of your workout or sport so you can reach athletic excellence with a nutrition-
ally rich style of eating.
vi
INTRODUCTION
On a basic level, nutrition reduces your risk of disease and provides a source of
energy so you can perform daily activities—but for the extremely active person, what
and when you eat is crucial to helping you meet performance goals without cre-
ating health-related setbacks. Sports nutrition can be confusing, but it’s essential to
enhancing your body’s adaptation to exercise. When you put science-based principles
into practice, you’ll find it much easier to perform to your potential.
Your athletic ability or performance involves more than the latest gear, strong
muscles, and a great coach. Solid nutrition habits are the foundation for any fitness
plan, whether you’re training for competition or exercising for health. Supply your body
with the right nutrients at the right times, and you’ll be consistently rewarded with high
energy, great health, and quick recovery. The right kind of diet also reduces your risk of
sickness, injury, and burnout.
When you exercise, your energy demands increase. The foods you eat fuel your body
with that energy. If your body doesn’t receive the appropriate fuel, you’ll perform well
below your capabilities. As the duration or intensity of exercise increases, your body is
challenged to keep up with energy demands. That’s when fatigue occurs. Fall short on
your fueling requirements and you can sabotage your physical health and your psycho-
logical well-being.
Sports performance and activity enjoyment depend on many different but inter-
twined components: body composition, strength, endurance, psychology, sleep. Yet
many athletes are misled to believe that there’s only one “right” way to eat. I often hear
from my athletes that dairy is bad or that sugar is off-limits during competition season.
Right now, the current sports nutrition trend is to restrict carbohydrate intake. I tell
athletes that being mindful of what you eat is important, but adhering to only one set of
sports nutrition principles is short-sighted. Applying a restrictive approach to sports
nutrition often ignores long-term health and performance consequences—especially
if the diet is seen as a “quick fix” to boost performance or change body composition. In
this book, I take a more all-inclusive approach. I’ll give you practical nutrition strategies
to help you enhance sports performance, fitness, and long-lasting health. I hope you find
this book easy to follow, with essential guidelines to apply to your active lifestyle.
There is no definitive standard prescription for sports nutrition. However, in this
book I’ll help you move closer to creating a personalized nutrition plan while gaining
knowledge and appreciation for sports nutrition.
vii

PART ONE
How What We Consume
Affects Our Bodies
Food is your fuel. Eating should never cause anxiety, worry, or frustration.
Unfortunately, that isn’t always the case. We all come to the table with a unique
food history that shouldn’t be ignored when devising your personal nutrition
plan. For example, you may value the importance of home-cooked meals, but
your long work hours make it exhausting to meal prep. Perhaps you understand
the principles of healthy eating but don’t enjoy cooking. Maybe your family’s
budget is tight, so you often rely on less expensive, processed foods to stretch
the dollar. And in our weight- and image-obsessed culture, trying to match your
energy intake to your energy output may be tricky if you have a complicated
relationship with food. In our fast-paced society, work, school, and other life
commitments make it challenging to support the intense demands of physical
activity. But for your body to remain in good health, your diet is key. You should
strive for optimal nutrition in both quantity and quality. This means taking the
time to learn about the nutrients that your body needs to function properly and
having a practical game plan for how to turn that knowledge into action. ➤
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For example:
• Water helps you maintain body temperature and remove waste, and it also
lubricates your joints.
• Carbohydrates provide energy for your muscles, help maintain blood
glucose levels, and fuel the central nervous system.
• Proteins are the building blocks of your muscles and aid with rapid recovery
after a workout.
• Fat is an essential nutrient that provides energy while supporting body
functions necessary for human health.
• Vitamins and minerals optimize immune system health and provide the
spark for metabolic reactions that turn food into energy during exercise.
No single food can boost your health or performance. Rather, it’s the synergy
of all the foods in your diet that affects bodily functions during exercise.
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