Food for Fitness: How to Eat for Maximum Performance
Format: PDF / Kindle (mobi) / ePub
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.
sunflower) 150 g (5 oz) porridge oats 150 g (5 oz) dried figs 150 g (5 oz) dried dates 125 g (4 oz) sultanas 150 g (5 oz) butter 75 g (3 oz) runny honey 75 g (3 oz) light brown sugar 1Heat the oven to 180°C/160°C fan/Gas 4. 2Line a 29 x 21 cm baking tin with baking parchment. 3Place the nuts, seeds and oats in a food processor, pulse briefly, and then add the dried fruit. Pulse again until the fruit is roughly chopped. 4Melt the butter, honey and sugar in a saucepan over a medium heat.
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synthesis at rest and following resistance exercise in young men’, Journal of Applied Physiology, 107(3), (2009), pp. 987–992. Tipton, K. D., Elliot, T. A., Cree, M. G., et al., ‘Ingestion of casein and whey proteins result in muscle anabolism after resistance exercise’, Medicine and Science in Sports and Exercise, 36(12), (2004), pp. 2073–1081. Tipton, K. D., Elliot, T. A., Cree, M. G., et al., ‘Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise’,
levels above normal, is not relevant for most swimming competitions. Unless you plan to swim for more than 2 hours continuously, you are not likely to run out of glycogen. However, ensuring that you have ‘normal’ levels of glycogen in your muscles will help you swim faster and recover better between heats. If you compete frequently, then you will probably ‘swim through’ the minor meets and only taper for major competitions. For these, you should reduce the volume of your training over a period
easy access. Practise riding without holding on to the handlebar so that you can balance more easily while you eat and drink. After cycling If you plan to exercise within 24 hours, start refuelling within 30 minutes of a ride. There exists a 2-hour window when glycogen is restocked about one and a half times faster than normal. The sooner you can get carbohydrate to your muscles, the faster you will be able to recover. If you have a high-carbohydrate snack, ideally with a little protein (in a