Food for Fitness

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.

Anita Bean is an award-winning registered nutritionist, health writer, author and champion athlete. She specialises in sport and exercise nutrition, runs her own nutrition consultancy and advises athletes at all levels from recreational to elite. She contributes to many national magazines, is an experienced public speaker and is the author of Food for Fitness, Sports Nutrition for Young Athletes and The Complete Guide to Strength Training.

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