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Overview
Climbing partners Maria Hines, a James Beard–awardwinning chef, and Mercedes Pollmeier, an NSCA-certified strength and conditioning specialist and Level 2 nutritionist, decided that they’d had enough of packaged bars and goos. As a celebrated chef, Hines can make anything taste great, and Pollmeier knows the science behind exercise nutrition. On their long drives to crags an idea blossomed: write a nutrition book for mountain sports.
Peak Nutrition details 100 simple and tasty recipes within the context of outdoor goals and body science: motivation, recovery, hydration; how our digestive system works; how food provides energy; effects of weather and altitude; the relationship between food, muscle, and cramping; how nutrition relates to mental and physical stress; and much more. The authors also explore shifting eating habits and ways to develop a healthier approach, whether bouldering, climbing, backcountry skiing, mountain biking, trekking, or trail running. "Peak Profiles" offer food tips from elite athletes such as backcountry boarder Jeremy Jones and climber Sasha Diguilian and sample menus help readers plan what to prep and pack.
Product Details
| ISBN-13: | 9781680512052 |
|---|---|
| Publisher: | Mountaineers Books, The |
| Publication date: | 04/08/2020 |
| Pages: | 336 |
| Product dimensions: | 7.25(w) x 9.00(h) x 0.90(d) |
About the Author
Mercedes Pollmeier is an NSCA-certified strength and conditioning specialist based in Seattle, with degrees in exercise science and human movement, and holds Level 2 nutrition certification. Currently she is the fitness & training manager for Seattle Bouldering Project. Visit her online at modusathletica.com and on Instagram @modusathletica.
Table of Contents
Preface 8
Introduction 11
How to Use This Book 13
Part I Making Food Part of Your Athletic Plan
1 The Importance of Nutrition for Athletes 17
Fueling Activity and Strengthening Immunity 18
Nutrition, Body Composition, and Recovery 19
2 Building Food Habits 20
Creating Habits 21
Peak Nutrition Anchors 22
Establishing Goals and Ensuring Consistency 27
Measuring Progress 31
3 Motivation 34
Falling Off the Wagon 35
Breaking Bad Habits 35
The Power of Intentionality and the Value of Failing 35
Create Rituals and a Goal Check-In 37
4 Longevity and the Aging Athlete 38
Performance and the Physical Body 38
Biomarkers of Aging 38
Increasing Longevity 39
The Aging Brain 40
Supplementation for Longevity 42
Benefits of Fasting 43
Mindset Matters 43
Part II Food and Your Body
5 Guts and Brains 46
Humans Eat Food Not Nutrients 46
Macronutrients and Energy 47
The Pathway of Digestion 47
Bacteria in the Gut 49
Nutrient Absorption and Storage 49
Controlling the Digestive System and the Second Brain 50
Brain-to-Gut Communication 52
Gut-to-Brain Communication 53
GI Dysfunction 54
Food Intolerances 54
6 How Fuel Provides Energy 56
Adenosine Triphosphate (ATP) 56
Energy Transfer and Energy Systems 57
Mitochondria and Training for Endurance 61
Macronutrients: Carbs, Fat, and Protein 61
Insulin and Blood Sugar Levels 69
Micronutrients: Vitamins, Minerals, and Phytonutrients 71
Hydration 71
Caffeine: The Good, the Bad, and the Ugly 72
Nutrient Timing 73
7 Creating Your Own Nutrition Plan 76
Step 1: Set Yourself Up for Success 77
Step 2: Calculate Your Energy Needs 77
Step 3: Get Your Macros! 78
Step 4: Eat Whole Foods That Are Nutrient Dense 81
Step 5: Be Consistent 81
Step 6: Individualize-Know Thyself! 82
Eating for Your Body Type 82
Part III Fine-Tuning Your Nutrition
8 Sport-Specific Nutrition Recommendations 86
Trail Running 86
Multiday Alpine, Mountaineering, Big Wall 87
Strength Training and Bouldering 89
Single-Pitch Trad and Sport Climbing 90
Hiking and Backpacking 90
Backcountry Skiing and Snowboarding 90
Mountain Biking 90
Timing of Foods and Other Concerns 92
9 Advanced Nutrition Strategies 95
Weight Management and Body Composition 95
Cutting Calories for Fat Loss 96
Cutting Carbohydrates for Fat Loss 97
Carb Cycling 99
Carb Loading for Endurance 99
Event or Competition Days 100
Climbing Competitions or Two-a-Days 101
10 Recover Like a Champ 102
Stress in the Body 103
Inflammation in the Body 103
Methods for Destressing 105
Sleep Habits 106
Injury and Nutrition 106
Altitude Considerations 107
Recovery Recommendations 110
11 Female-Specific Performance and Nutrition 112
Biological and Physiological Differences 112
Thermoregulation 113
Fat Adaptation 113
Females and Muscle 114
Common injuries 114
Menstrual Cycle 114
Hormone Phases and Effects on Exercise 116
Hormonal Issues and Special Diets 118
Ensuring Optimal Hormonal Balance 119
The Pill and Birth Control 120
12 Supplements for Mountain Athletes 121
Key Supplements for Mountain Athletes 122
Researching and Buying Supplements 128
A "Nontraditional" Supplement 128
Sports Gels-Are They Useful? 129
Part IV Peak Nutrition Starts in the Kitchen
13 Sourcing Your Food and Planning for Outings 132
Gratitude and Privilege 132
Understanding Food Labels 133
Menu Planning 134
Sample Menus 135
Prepping and Cooking for Success 136
Outfitting Your Camp Kitchen 137
Your Carbon Footprint and Your Food 139
Eating on a Diet While on the Go 141
14 Lifestyle and Food Choices: Special Diets 144
Maria's Trial and Error: Finding What Works 144
Mercedes's Trial and Error: 24-Hour Fast 146
Researching and Trying a New Diet 146
The Ketogenic Diet 147
Intermittent Fasting 151
The Paleo Diet 154
Plant-Based Eating 156
The Battle of the Cravings 161
Final Thoughts 165
Part V Peak Nutrition Recipes
15 Base Recipes 168
16 Snacks on the Go 183
17 Breakfasts 206
18 Appetizers 222
19 Killer Salads 241
20 Main Courses 257
21 Desserts 282
22 Libations 296
Acknowledgments 307
Appendix 1 Guide to the Recipes 309
Appendix 2 Measurement Conversions 314
Appendix 3 Dietary Recipe Substitutions 315
Resources 317
Recipe Index 328
Index 329