The Complete Guide to Sports Nutrition (9th Edition)

The Complete Guide to Sports Nutrition is the definitive practical handbook for anyone wanting a performance advantage. What you eat and drink are important considerations when it comes to maximising your sports performance. Whether you are a professional or amateur athlete, or just enjoy regular workouts, well-chosen nutrition strategies can enhance your performance and recovery after exercise. This fully updated and revised edition incorporates the latest cutting-edge research and provides all the tools to help you reach your performance goals. This ninth edition includes accessible guidance on the following topics: · Maximising endurance, strength, performance and recovery · How to calculate your optimal energy, carbohydrate and protein requirements · Advice on improving body composition · The most popular sports supplements · Relative energy deficiency in sport (RED-S) and eating disorders · Hydration strategies to prevent hypohydration and overhydration · Specific advice for masters athletes, young athletes and plant-based athletes · Nutrition strategies to prepare for competition · Immune health and recovery from injury · Gut health and how to avoid gut problems during exercise.

Anita Bean is an award-winning registered nutritionist, internationally published author, health writer, author and champion athlete. She specialises in sport and exercise nutrition and is passionate about helping athletes improve their performance in training and competition. She is the author of The Vegan Athlete's Cookbook, among many other titles. @anitabean

Acknowledgements Foreword Preface to the ninth edition Chapter 1 An overview of sports nutrition Chapter 2 Energy for exercise Chapter 3 Carbohydrate Chapter 4 Protein Chapter 5 Fat Chapter 6 Vitamins and minerals Chapter 7 Sports supplements Chapter 8 Hydration Chapter 9 Body Composition Chapter 10 Weight Management Chapter 11 Relative Energy Deficiency in Sport; Eating Disorders; Menstrual Dysfunction Chapter 12 Gut Health Chapter 13 Immune Health and Recovery from Injury Chapter 14 The young athlete Chapter 15 The plant-based athlete Chapter 16 The masters athlete Chapter 17 Competition nutrition Chapter 18 Your personal nutrition plan Chapter 19 The recipes Appendices 1. The glycaemic index and glycaemic load 2. Glossary of vitamins and minerals List of abbreviations Symbols used and conversions Further reading References Online resources Index