THE COMPLETE GUIDE TO SPORTS NUTRITION (COMPLETE GUIDES)

305 Pages·2009·2.63 MB·English

by  ANITA BEAN

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Other titles in THE COMPLETE GUIDE series
The Complete Guide to The Complete Guide to
Circuit Training Postnatal Fitness
by Debbie Lawrence, Bob Hope by Judy DiFiore
The Complete Guide to The Complete Guide to
Endurance Training Strength Training
by Jon Ackland by Anita Bean
The Complete Guide to The Complete Guide to
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by Kesh Patel by Christopher Norris
The Complete Guide to The Complete Guide to
Core Stability Sports Massage
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The Complete Guide to The Complete Guide to
Studio Cycling Exercising Away Stress
by Rick Kiddle by Debbie Lawrence
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Exercise to Music Sports Motivation
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A & C Black • London
Note
Whilst every effort has been made to ensure that the
content of this book is as technically accurate and as sound
as possible, neither the author nor the publishers can
accept responsibility for any injury or loss sustained as a
result of the use of this material
Published by A & C Black Publishers Ltd
36 Soho Square, London W1D 3QY
www.acblack.com
Sixth edition 2009; reprinted 2010
Fifth edition 2006
Fourth edition 2003
Third edition 2000; reprinted 2001
Second edition 1996; reprinted 1997 (twice), 1998, 1999, 2000
First edition 1993; reprinted 1994, 1995
Copyright © 2009, 2006, 2003, 2000, 1996, 1993 Anita Bean
ISBN 978 14081 0538 2
All rights reserved. No part of this publication may be reproduced in any form or by any means – graphic,
electronic or mechanical, including photocopying, recording, taping or information storage and retrieval systems –
without the prior permission in writing of the publishers.

Anita Bean has asserted her right under the Copyright, Design and Patents Act, 1988, to be identified as the author
of this work.
A CIP catalogue record for this book is available from the British Library.
Cover photograph courtesy of Steve Baccon/Getty Images
Photographs © Shutterstock
Author photograph © Grant Pritchard
A & C Black uses paper produced with elemental chlorine-free pulp, harvested from managed sustainable forests.
Typeset in 101⁄ on 12pt Baskerville BE Regular by Palimpsest Book Production Ltd, Grangemouth, Stirlingshire.
2
Printed and bound in China by
C&C Offset Printing Co.
CONTENTS
Acknowledgements vi
Foreword vii
Preface to the sixth edition viii
1 An Overview of Sports Nutrition 1
2 Energy for exercise 7
3 Fuelling before, during and after exercise 21
4 Protein requirements for sport 44
5 Vitamins and minerals 53
6 Sports supplements 64
7 Hydration 85
8 Fat: body fat and dietary fat 101
9 Weight loss 117
10 Weight gain 139
11 The female athlete 145
12 The young athlete 159
13 The vegetarian athlete 180
14 Competition nutrition 188
15 Your personal nutrition programme 198
16 The recipes 237
APPENDICES
1 The glycaemic index and glycaemic load 255
2 Glossary of vitamins and minerals 259
List of abbreviations 272
List of weights and measures 272
References 273
Further reading 289
Useful addresses 290
On-line resources 291
Index 292
ACKNOWLEDGEMENTS
Many people have contributed directly and
indirectly to this book. These include the many
sportspeople, coaches and scientists whom I have
had the privilege to meet and work with over the
years. They have provided me with inspiration,
knowledge and precious insights into sport.
Ivalue their suggestions, comments and honesty.
I would also like to thank Simon, my
husband, for his patience; and Chloe and Lucy
my two wonderful (and sporty) daughters for
making me believe that anything is possible.
Finally, this book would not have been
written without the vision and enthusiasm of the
editorial team at A & C Black. I am grateful for
their diligence and support over the last 16 years.

vi
FOREWORD
I know from first hand experience just how have to check beforehand that I’ll be able to get
important good nutrition is for sports per - all the food and drink I need.
formance. It’s always been a crucial part of my That’s why this book is such a useful resource
training strategy and has, undoubtedly, helped to me. It explains clearly and concisely the
me achieve the success I’ve enjoyed. I’ve learned science of nutrition for sport. It’s helped me with
over the years that I have to fuel my body my training and competitions. And it’s answered
properly otherwise I wouldn’t have the energy loads of questions I’ve had about my diet. Anita
or the strength to push my body through has managed to make a complex subject
gruelling workouts and races. accessible and exciting.
My biggest nutritional challenge has always Her advice is accurate and, importantly, it’s
been eating enough food. In training, I burn also realistic and achievable. So it’s hardly
5000–6000 calories a day, which is a vast surprising that, since it was first published in
amount of food! And definitely not easy to fit in 1993, The Complete Guide to Sports Nutrition has
around training and everything else. I’ve worked become the top-selling book on sports nutrition
out – often through trial and error – how much I in the UK. I would thoroughly recommend it to
have to eat, the right times to eat and which are anyone who wants to get more out of their sport.
the best foods for fast recovery. I’ve learned a lot from this book and I’m
There are so many things to think about confident it will help you, whether you’re just
before a big race but, for me, nutrition is right up training for fitness or getting ready for the next
there near the top. I have to plan what I’m going Olympics.
to eat and drink beforehand and make sure I
have the right amounts of carbs, prote in and fats. James Cracknell OBE, MSc,
It’s not always easy, especially when I’m British international rowing double
travelling or competing in other countries – I Olympic champion and world record holder.
vii
PREFACE TO THE SIXTH EDITION
I am delighted to be able to tell you that, since sports coaches, swimmers – who have
the first edition was published in 1993, the followed the dietary advice in my book,
Complete Guide to Sports Nutrition has become a improved their personal bests and then won
bestselling book in its field. It is a long-standing races or matches they had never thought
recommended text on many higher education possible. Many readers have thanked me for
courses, and is frequently quoted in the media. saving them money by advising against buying
My intention has always been to cut through supplements that, despite the serious claims,
the hype and provide sound advice that don’t work.
sportspeople can follow. You won’t get lost with During my competitive years as a natural
technical jargon! bodybuilder (I won the British championships
As more studies are carried out, our in 1991), I experienced first hand the challenges
understanding of athletes’ nutritional needs of combining eating, training and resting. This
grows. In this edition, you will find the most is never easy, but hopefully I have managed to
up-to-date and practical advice on sports pass on some of my experience to you in this
nutrition. It includes new recommendations on book. Nowadays I practise Ashtanga yoga, as
hydration, carbohydrate intake and the use of well as swim, walk and run to keep fit. Needless
sports supplements. It also provides references to say, I stick to a healthy diet!
for the studies cited in the text so you may Read this book from cover to cover or dip
obtain more detailed information on particular into the sections that interest you most. I
topics if you wish. believe that this sixth edition brings you the
In the last fifteen years, I’ve received most complete guide to sports nutrition yet!
countless emails and letters from ordinary
people as well as competitive athletes – Anita Bean
runners, weight lifters, personal trainers, September 2008
cyclists, triathletes, rugby players, footballers,
viii
1
AN OVERVIEW OF SPORTS NUTRITION
There is universal scientific consensus that diet Women: BMR = weight in kg x 22
affects performance. A well-planned eating Men: BMR = weight in kg x 24
strategy will help support any training
programme, whether you are training for For a more accurate method for calculating
fitness or for competition; promote efficient BMR, see page 131.
recovery between workouts; reduce the risk of
Step 2: Work out your physical activity
illness or overtraining, and help you to achieve
level (PAL)
your best performance.
Of course, everyone has different nutritional This is the ratio of your overall daily energy
needs and there is no single diet that fits all. expenditure to your BMR – a rough measure of
Some athletes require more calories, protein or your lifestyle activity.
vitamins than others; and each sport has its Mostly inactive or sedentary (mainly sitting):
unique nutritional demands. But it is possible to 1.2
find broad scientific agreement as to what Fairly active (include walking and exercise 1–2
constitutes a healthy diet for sport generally. x week): 1.3
The following guidelines are based on the Moderately active (exercise 2–3 x weekly):
conclusions of the 2003 International Olympic 1.4
Committee (IOC) Consensus Conference on Active (exercise hard more than 3 x weekly):
Nutrition and Sport and the 2007 consensus 1.5
statement of the International Association of Very active (exercise hard daily): 1.7
Athletic Federations (IAAF).
Step 3: Multiply your BMR by your PAL to
work out your daily calorie needs
1. CALORIES
Daily calorie needs = BMR x PAL
This figure gives you a rough idea of your
Your daily calorie needs will depend on your daily calorie requirement to maintain your
genetic make-up, age, weight, body composition, weight. If you eat fewer calories, you will
your daily activity and your training programme. lose weight; if you eat more then you will gain
It is possible to estimate the number of calories weight.
you need daily from your body weight (BW)
andyour level of daily physical activity.
Your BMR is the number of calories you burn at
Step 1: Estimate your basal metabolic
rest (to keep your heart beating, your lungs
rate (BMR)
breathing, to maintain your body temperature,
As a rule of thumb, BMR uses 22 calories for etc). It accounts for 60–75% of the calories you
every kg of a woman’s body weight and 24 burn daily. Generally, men have a higher BMR
calories per kg of a man’s body weight. than women.
1