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 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
This fully updated and revised edition incorporates the latest cutting-edge research and provides all the tools to help you reach your performance goals.

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.

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