Nutrition Periodization for Athletes Taking Traditional Sports Nutrition to the Next Level

by Seebohar, Bob

• ISBN13: 9781933503653
• ISBN10: 1933503653
• Edition: 2nd
• Format: Paperback
• Copyright: 2011-04-01
• Publisher: Bull Publishing Company

Summary

Bypassing the traditional belief that the nutritional element is only important around the time of athletic competition, this "new school" approach highlights the benefits that a year-round, periodized nutrition plan can bring. A variety of training cycles are outlined, accompanied by specific physiological goals such as increasing endurance, speed, strength, and power and improving technique, tactics, and economy. Covering every sport from football and golf to track and field and martial arts, this guide addresses the true needs of athletes who are training and competing on a consistent basis.

Author Biography

Bob Seebohar, MS, RD, CSCS, is a practicing sports dietitian who specializes in working with endurance athletes. He has been a competitive endurance athlete for more than 15 years and has competed in all types and distances of endurance sports, including five Ironman races. He is a professional endurance coach and is the owner and operator of ATP Coaching, which provides coaching and sports nutrition services to endurance sport athletes of all ages and abilities. He lives in Boulder, Colorado.

Table of Contents

Introduction	p. 1
Energy Systems and Physical Periodization	p. 7
Energy Systems	p. 7
Physical Periodization	p. 9
History of Periodization	p. 11
Proactive vs. Reactive Periodization	p. 15
Overtraining (Underrecovery) and Injury	p. 17
Signs of Overtraining	p. 18
Nutrients for Life	p. 21
The Six Essential Nutrients	p. 21
Digestion Basics	p. 22
Carbohydrates	p. 28
Types of Carbohydrates	p. 29
Fiber	p. 39
Protein	p. 41
Fat	p. 50
Dietary Reference Intakes Definitions	p. 60
Summary	p. 69
Nutrition Periodization	p. 71
The Important Role of Nutrition	p. 72
Periodization and Nutrition Planning	p. 76
Athlete Differences	p. 76
Macrocycle Nutrition Guidelines	p. 79
Mesocycle and Microcycle Nutrition Guidelines	p. 85
Daily Nutrition for the Pre-season: Qualitative Recommendations	p. 92
The FuelTarget™	p. 92
The Periodization Plates™	p. 98
Training Nutrition for the Pre-season	p. 100
Training Nutrition for the Competition Season	p. 116
The Periodization Plates™	p. 132
Training Nutrition for the Off-Season	p. 133
Putting Nutrition Periodization to the Test	p. 134
Summary	p. 138
Successful Weight Management	p. 139
A Different Approach	p. 142
Behavior Change	p. 142
Support System	p. 150
Weight-Management Steps	p. 153
Step 3: Use Quantitative Methods But Wisely	p. 167
Summary	p. 186
Nutrition Supplementation	p. 187
The Nutrition Supplements Market	p. 187
Supplement Regulation	p. 188
Supplement Contamination	p. 192
What to Look for and What to Avoid	p. 195
Nutrition Supplements for Athletes	p. 197
Other Things to Consider	p. 207
Summary	p. 230
Special Considerations for the Endurance Athlete	p. 231
Dehydration	p. 231
Immune System Depression	p. 240
Vegetarianism	p. 242
Travel Nutrition	p. 245
Inflammation	p. 248
Iron Deficiency Anemia	p. 253
Summary	p. 260
Bibliography	p. 261
Index	p. 273
About the Author	p. 293
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