Sports Nutrition for Endurance Athletes
Author: Monique Ryan
Training for and participating in endurance events presents unique nutritional challenges. Sports Nutrition for Endurance Athletes equips you with cutting-edge nutrition advice to help improve your athletic performance. Sport specific guidelines provide nutrition recommendations for endurance athletes who participate in triathlon, cycling, mountain biking, cyclo-cross, swimming, distance running, cross-country skiing, and adventure racing. Indepth information is presented in an easy-to-read and accessible style, with individual chapters dedicated to these specific endurance sports. Monique Ryan designs a sports diet that is a foundation for the endurance athlete's good health and combines it with a fuller understanding of the building blocks of a balanced diet: carbohydrates, proteins, and fats, along with fluid, vitamin, and mineral requirements. Nutrition guidelines for both training and competition are included, as well as detailed information on recovery nutrition. Learn how to assess body composition, and find healthy approaches to losing body fat and building muscle. A review of popular ergogenic aids and a section on meal planning tips, including shopping lists, will give you practical pointers. Appendixes include: gylcemic index of foods, facts about vitamins and minerals, a comparison of sports nutrition products and sample menus.
Table of Contents:
Introduction | vii | |
Part I | The Daily Training Diet: Building a Healthy Sports Nutrition Foundation | 1 |
Chapter 1 | Fluid First: Daily Hydration Essentials | 3 |
Chapter 2 | The Daily Training Diet: Making Food Choices for Optimal Performance and Good Health | 13 |
Chapter 3 | Nutrients for Optimal Performance | 35 |
Part II | Training Nutrition: Fine-tuning Your Diet for Top Performance | 55 |
Chapter 4 | Eating for Optimal Recovery: A Balance of Supply and Demand | 57 |
Chapter 5 | Eating for Training and Competition: Timing Matters | 89 |
Chapter 6 | Creating the Optimal Training Diet: Meal Planning for Athletes | 119 |
Chapter 7 | Weight and Changing Body Composition: Becoming Lean and Strong | 145 |
Chapter 8 | Nutritional Ergogenic Aids: Separating Fact from Fiction | 167 |
Part III | Sport Specific Nutrition Plans: How to Eat for Your Sport | 191 |
Chapter 9 | Nutrition for Triathlon | 193 |
Chapter 10 | Nutrition for Road Cycling, Mountain Biking, and Cyclo-cross | 215 |
Chapter 11 | Nutrition for Distance Running | 237 |
Chapter 12 | Nutrition for Swimming | 253 |
Chapter 13 | Nutrition for Cross-country Skiing | 271 |
Chapter 14 | Nutrition for Adventure Racing | 285 |
Appendixes | ||
Appendix A | Glycemic Index of Foods | 294 |
Appendix B | Facts about Vitamins and Minerals | 296 |
Appendix C | Comparison of Sports Nutrition Products | 300 |
Appendix D | Sample Menus | 302 |
Bibliography | 309 | |
Index | 315 | |
About the Author | 325 |
Straight Talk about Psychiatric Medications for Kids: Third Edition
Author: Timothy E Wilens
Deciding whether to give your child medication for an emotional or behavioral problem is one of the toughest choices a parent can face. Will medication really help? How long will it be needed? The doctor may say it's perfectly safe-but what about the news stories about overuse and risks? From experienced child psychiatrist Dr. Timothy Wilens, this bestselling guide has already empowered many tens of thousands of parents to become active, informed managers of their children's care. Dr. Wilens explains how medications work; their impact on kids' emotions, personality, school performance, and health; the risks and benefits of widely used antidepressants; and much more.
The fully updated third edition details the latest advances in treating specific disorders-with significant new information on bipolar disorder and ADHD-and offers up-to-date answers to parents' frequently asked questions.
About the Author:
Timothy E. Wilens, MD, Associate Professor of Psychiatry at Harvard Medical School, specializes in pediatric and adult psychopharmacology in his clinical work at Massachusetts General Hospital, where he is currently Director of Adolescent Substance Abuse Services
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