Efnisyfirlit

• Title Page
• Copyright
• Dedication
• Contents
• Preface
• Acknowledgments
• Part I: Everyday Eating for Active People
• 1. Building a High-Energy Eating Plan
• 2. Eating to Stay Healthy for the Long Run
• 3. Breakfast: The Key to a Successful Sports Diet
• 4. Lunch and Dinner: At Home, on the Run, and on the Road
• 5. Between Meals: Snacking for Health and Sustained Energy
• 6. Carbohydrate: Simplifying a Complex Topic
• 7. Protein: Building and Repairing Muscles
• 8. Fluids: Replacing Sweat Losses to Maintain Performance
• Part II: The Science of Eating and Exercise
• 9. Fueling Before Exercise
• 10. Fueling During and After Exercise
• 11. Supplements, Performance Enhancers, and Engineered Sports Foods
• 12. Nutrition and Active Women
• 13. Athlete-Specific Nutrition Advice
• Part III: Balancing Weight and Activity
• 14. Assessing Your Body: Fat, Fit, or Fine?
• 15. Gaining Weight the Healthy Way
• 16. Losing Weight Without Starving
• 17. Dieting Gone Awry: Eating Disorders and Food Obsessions
• Part IV: Winning Recipes for Peak Performance
• 18. Breads and Breakfasts
• 19. Pasta, Rice, and Potatoes
• 20. Vegetables and Salads
• 21. Chicken and Turkey
• 22. Fish and Seafood
• 23. Beef and Pork
• 24. Beans and Tofu
• 25. Beverages and Smoothies
• 26. Snacks and Desserts
• Appendix A: For More Information
• Appendix B: Selected References
• Index
• About the Author