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

192 Pages·2018·9.649 MB·English
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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 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 the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, Rockridge Press, 6005 Shellmound Street, Suite 175, Emeryville CA 94608. Limit of Liability/Disclaimer of Warranty: The Publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. No warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the Publisher is not engaged in rendering medical, legal or other professional advice or services. If professional assistance is required, the services of a competent professional person should be sought. Neither the Publisher nor the author shall be liable for damages arising herefrom. The fact that an individual, organization or website is referred to in this work as a citation and/or potential source of further information does not mean that the author or the Publisher endorses the information the individual, organization or website may provide or recommendations they/it may make. Further, readers should be aware that Internet websites listed in this work may have changed or disappeared between when this work was written and when it is read. For general information on our other products and services or to obtain technical support, please contact our Customer Care Department within the U.S. at (866) 744-2665, or outside the U.S. at (510) 253-0500. Rockridge Press publishes its books in a variety of electronic and print formats. Some content that appears in print may not be available in electronic books, and vice versa. TRADEMARKS: Rockridge Press and the Rockridge Press logo are trademarks or registered trademarks of Callisto Media Inc. and/or its affiliates, in the United States and other countries, and may not be used without written permission. All other trademarks are the property of their respective owners. Rockridge Press is not associated with any product or vendor mentioned in this book. Cover photography © Shutterstock/baibaz (front cover, granola); Shutterstock/topseller (front cover, ribbon); Shutterstock/ostill (back cover) Interior photography © Shutterstock/LMproduction (page ii); Shutterstock/Foxys Forest Manufacture (page vii) Author photo © Joey Mock Cover Design: William Mack Interior Design: Meg Woodcheke Editor: Vanessa Ta Production Editor: Erum Khan ISBN: Print 978-1-64152-169-7 | eBook 978-1-64152-170-3 R2 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. ➤ 1 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. 2

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