Table of Contents
Preface vii
Acknowledgments ix
Part I Everyday Eating for Active People
1 Building a High-Energy Eating Plan 3
2 Eating to Stay Healthy for the Long Run 35
3 Breakfast: The Key to a Successful Sports Diet 61
4 Lunch and Dinner: At Home, on the Run, and on the Road 79
5 Between Meals: Snacking for Health and Sustained Energy 99
6 Carbohydrate: Simplifying a Complex Topic 111
7 Protein: Building and Repairing Muscles 139
8 Fluids: Replacing Sweat Losses to Maintain Performance 161
Part II The Science of Eating and Exercise
9 Fueling Before Exercise 183
10 Fueling During and After Exercise 201
11 Supplements, Performance Enhancers, and Engineered Sports Foods 219
12 Nutrition and Active Women 239
13 Athlete-Specific Nutrition Advice 253
Part III Balancing Weight and Activity
14 Assessing Your Body: Fat, Fit, or Fine? 275
15 Gaining Weight the Healthy Way 295
16 Losing Weight Without Starving 311
17 Dieting Gone Awry: Eating Disorders and Food Obsessions 335
Part IV Winning Recipes for Peak Performance
18 Breads and Breakfasts 359
19 Pasta, Rice, and Potatoes 375
20 Vegetables and Salads 393
21 Chicken and Turkey 403
22 Fish and Seafood 419
23 Beef and Pork 429
24 Beans and Tofu 437
25 Beverages and Smoothies 453
26 Snacks and Desserts 463
Appendix A For More Information 479
Appendix B Selected References 497
Index 515
About the Author 525