Food for Fitness How to Eat for Maximum Performance 4th Edition by Anita Bean 1472901991 9781472901996

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Product details:

ISBN 10: 1472901991 

ISBN 13: 9781472901996

Author: Anita Bean 

A sports nutrition guide and recipe book rolled into one, Food for Fitness dispels popular myths and gives you the tools you need to reach your maximum performance. Food for Fitness is the ultimate resource for anyone who is serious about sport or fitness. Now in its fourth edition, this bestselling book has been updated to include the very latest nutrition research for exercise and performance, and is packed with easy, delicious and nutritious recipes and snacks and helpful new menu plans. – Find out what to eat and drink to stay fuelled and hydrated. – Debunk the myths and evaluate the usefulness of sports supplements. – Learn the best times to eat to prepare for exercise, and what to eat to maximise recovery after exercising. – Discover specific strategies to aid fat loss and prioritise muscle gain – Includes tailored menu plans adapted to each sport – whether it be running, swimming, cycling, triathlon, team or racquet sport – Get the performance edge and learn how to eat to win during competitions. Along with trustworthy advice and up to the minute research, clearly explained and tailored to your needs, Food for Fitness contains an essential recipe section filled with sixty five easy to follow meal ideas to help you put the advice into practice.

 

Food for Fitness How to Eat for Maximum Performance 4th table of contents: 

PART 1: Nutrition
1 Nutrition essentials
1. Energy (calories)
2. Carbohydrate
3. Fibre
4. Protein
5. Fat
6. Vitamins and minerals
7. Phytonutrients
8. Antioxidants
9. Salt
10. Water
11. Alcohol
2 Nutrient timing and recovery nutrition
Eating before training
Eating during training
Recovery nutrition
Will antioxidants improve my recovery?
Nutrition, exercise and immunity
3 Hydration and performance
How can dehydration affect my performance?
Is it possible to drink too much?
How can I get the balance right?
What is the most important hydration advice?
How much should I drink before exercise?
How can I tell if I’m dehydrated?
What should I drink before exercise?
Is drinking to thirst optimum?
How much should I drink during exercise?
Working out how much to drink
What should I drink during exercise?
Should I always replace electrolytes during exercise?
Sports drinks guide
Are fizzy drinks beneficial or detrimental during exercise?
Replacing lost fluids: how much should I drink after exercise?
What should I drink after exercise?
4 Eating for fat loss
What body fat percentage should I aim for?
To count calories or not?
Now, set yourself a goal…
Four weight loss myths debunked
Ten steps to fat loss
Ten more fat-loss tips
Core menu plans for fat loss
5 Eating for muscle gain
Why do some people gain muscle more easily than others?
How fast can I expect to gain weight?
How many calories?
Is it possible to build muscle without gaining fat?
How much carbohydrate should I consume?
Protein is key
Is fat important for building muscle?
What should I eat post-workout?
Post-workout snacks
Will supplements help?
Weight-gain tips
Core menu plans for muscle gain
6 Sports supplements
Are supplements safe?
How do you assure the quality of supplements?
Category 1: Sport food supplements
Category 2: Ergogenic aids that have a solid evidence base
Category 3: Ergogenic aids you should avoid
PART 2: Food for your sport
7 Nutrition for running
How many calories?
Fuel rules
Preparing for a race
The day before the race
Race day nutrition
Core menu plans for running
8 Nutrition for swimming
How many calories?
Fuel rules
Preparing for a competition
A few weeks before
The week before
The day before
Competition day nutrition
Core menu plans for swimming
9 Nutrition for cycling
How many calories?
Fuel rules
After cycling
Preparing for a race
A few weeks before
The day before the race
Race day nutition
Core menu plans for cycling
10 Nutrition for triathlon
How many calories?
Preparing for an event
A few weeks before
The week before the event
The day before the event
Race day nutrition
Core menu plans for triathlon
11 Nutrition for team and racket sports
Fuel rules
The week before the match
The day before the match
On match day
Core menu plan for team and racket sports
12 Special diets: vegetarian, diabetic and gluten free
The vegetarian athlete
The diabetic athlete
The gluten-free athlete
PART 3: The recipes
13 Breakfasts
Power porridge
Apple and cinnamon porridge
Fig and walnut porridge
Apricot and pear porridge
Banana and chia porridge
Muesli with fruit and nuts
Granola
Breakfast bars
Breakfast pancakes
14 Main meals
Turkey bolognese
Tomato and tuna pasta
One-pot pasta with chicken and mushrooms
Chicken and pepper risotto
Salmon with noodles
Fish and bean cassoulet
Stir-fried chicken with broccoli
Home-made beef burgers
Chicken burgers
Mackerel with fresh coriander and chilli dressing
Barbecued chicken with courgettes
Salmon with roasted root vegetables
Lamb kebabs with a caper dip
Chicken casserole with lentils and leeks
Pan-fried salmon with vegetables and rice
Stir-fried Indonesian prawns with peanut sauce
Grilled coconut fish
Chicken with butternut squash
Trout with roasted Mediterranean vegetables
Thai fish curry
Chicken with lemon and herb couscous
15 Vegetarian meals
Dahl with sweet potatoes
Bean and pasta salad with pumpkin seeds and feta
Vegetarian chilli
Bean Provençal
Lentil burgers
Walnut and rosemary burgers
Chickpeas with butternut squash
Roast vegetable lasagne
Ratatouille with flageolet beans
Roasted peppers with lentils and goat’s cheese
Tofu and vegetable kebabs with thyme and garlic
Pasta with tomato and vegetable sauce
Vegetarian pasta bolognese
Macaroni cheese with vegetables
Vegetable paella
Chickpea and spinach pilaf
Butternut squash risotto
Beans ’n’ rice
Couscous with roasted vegetables and cashew nuts
Quinoa with vegetables and almonds
16 Sports snacks
Nutty flapjacks
Honey flapjacks
Coconut energy bars
Granola bars
Apricot energy bars
Fruit and nut energy bars
Coconut balls
Anzac cookies
Oat cookies
Blueberry and walnut muffins
Apple and oat muffins
Raisin muffins
Banana and walnut muffins
Banana cake
Apple cake
References and further reading

 

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Tags: Food, Fitness, Eat, Maximum Performance, Anita Bean