Table of Contents

PART 1 Chapter 1: Nutrition Essentials Energy requirements; BMR calculator; carbohydrate requirements;carbohydrate content of foods; sugar, health and performance; glycaemic index and load; fibre; protein requirements; protein content of foods; amino acids;fats, health and performance; types of fats; low fat diets controversy; essential fats; vitamin and minerals guide; vitamin supplementation; vitamin D; phytonutrients; antioxidants; salt, exercise and health; importance of water; alcohol, health and performance Chapter 2: Nutrient timing and recovery Eating before, during and after exercise; carbohydrate during exercise; fasting and exercise; train low compete high; pre-exercise meals and snacks; protein before, during and after exercise; recovery nutrition; the post-exercise recovery window; re-fuelling snacks and meals; nutrition, exercise & immunity Chapter 3: Hydration and performance Dehydration and performance; hydration indicators; hyponatraemia; fluid intake before, during and after exercise; drinking recommendations; sports drinks guide; recovery drinks; electrolytes Chapter 4: Eating for fat loss Body composition; body fat and performance; the truth about calories; weight loss myths debunked; ten steps to fat loss; low fat vs low carb diets; protein and satiety; ‘real’ foods; importance of sleep; fat-burning exercise; metabolism myths; evidence-based fat-loss tips. Chapter 5: Eating for muscle gain The science of muscle growth; energy requirements; building muscle vs gaining fat; carbohydrate requirements; importance of protein and amino acids; role of leucine; protein timing; protein quality; recovery foods; dietary supplements Chapter 6: Sports supplements How to evaluate supplements; safety and quality; sport food supplements: sports drinks, gels; confectionery; bars; recovery drinks; ergogenic aids: beetroot juice; caffeine; creatine; whey protein; beta-alanine; branched-chain amino acids; vitamin D; bicarbonate; glutamine; HMB; fish oil; Supplements to avoid: stimulants; prohormones; steroid precursors PART 2: Food for your sport Chapter 7: Nutrition for running Fuel rules; specific nutritional issues and tips for running; fuelling and hydration strategy for short runs and long runs; race preparation: 5km, 10km; half marathon, marathon, race day fuelling and hydration plan; core menu plans Chapter 8: Nutrition for swimming Fuel rules; specific nutritional issues and tips for swimming; fuelling and hydration strategy; pre-training and post-training meals; race preparation; race day fuelling and hydration plan; core menu plans Chapter 9: Nutrition for cycling Fuel rules; specific nutritional issues and tips for cycling; fuelling and hydration strategy for short and long rides; pre-training and post-training meals; race preparation; race day fuelling and hydration plan; core menu plans Chapter 10: Nutrition for triathlon Fuel rules; specific nutritional issues and tips for triathlon; fuelling and hydration strategy for sprint, Olympic, half ironman and ironman triathlon; pre-training and post-training meals; race preparation; race day fuelling and hydration plan; core menu plans Chapter 11: Nutrition for team and racket sports Fuel rules; specific nutritional issues and tips; fuelling and hydration strategy; pre-training and post-training meals; match preparation; match day fuelling and hydration plan; core menu plans Chapter 12: Special Diets: Vegetarian, diabetic and gluten-free The vegetarian athlete; vegetarian diets and performance; nutritional issues and special considerations for vegetarians; the diabetic athlete; dietary management of type 1 diabetes; the gluten-free athlete; gluten-free diets PART 3: The Recipes Chapter 13: Breakfasts Chapter 14: Main meals Chapter 15: Vegetarian meals Chapter 16: Sports snacks

Promotional Information

An updated edition of this bestselling, accessible guide to fitness and diet from Anita Bean, packed with additional recipe ideas, all including a nutritional breakdown.

About the Author

Anita Bean is an accomplished sportsperson, one of the UK's most respected nutritionists and a bestselling author. She is also a regular contributor to many health magazines.

Reviews

Packed with top exercise and nutrition tips, eating plans and quick and easy recipes made from basic foods. This new edition has been fully updated... contains lots of engaging fact boxes and top tips from leading sportspeople and athletes, as well as high quality photography - Review of 3rd edition
*Fitpro*

A practical guide you should not be without
*Sunday Times*

For those of us who aren't entirely sure what 'basal metabolic rate' is, what GI stands for, nor why we should be eating fat when you're actually trying to lose weight, this book is just the job - 3rd edition
*Men's Health*

If you are really serious about sport and exercise and want to make sure you are eating the right foods at the right time, Food for Fitness should be your bible... [A] brilliant book - Review of 3rd edition
*Women's Fitness*

The appropriately surnamed Anita Bean - whose CV includes an appearance on a BBC documentary 'Should I Be Worried About Sausages?' - is back with the third edition of this very useful book, which basically acts as a sports nutrition guide and recipe book all rolled into one. Good show. - Review of 3rd edition
*Sport*

informative and inviting
*Fitta Mamma*

this is an invaluable, comprehensive guide
*Rugby World*

a handy guide for anyone who's taking their exercise plan to a new level. As well as dispelling popular myths, Anita shares the latest nutrition research for performance, giving you the tools to reach your peak. Plus find 65 delicious recipes, as well as sport-specific menu plans.
*Healthy Food Guide*