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

by Unknown

• ISBN13: 9780923521837
• ISBN10: 0923521836
• Edition: 1st
• Format: Trade Paper
• Copyright: 2005-10-01
• Publisher: Bull Publishing Company

Summary

Sports Scientists developed the concept of periodization when they discovered that athletic performance was improved by varying training stresses throughout the year rather than maintaining the same diet and exercise regimen month to month. Periodization involves separating the training year into different cycles, each with different goals, to ensure that an athlete is in top shape for key events. In the past, endurance athletes tended to focus on nutrition exclusively in the weeks before an event and during competition. Nutrition Periodization for Endurance Athletes takes sports nutrition to the next level by helping endurance athletes develop specific nutrition plans based on personal performance goals at any given point during the training year. Using this book, athletes can create year-round nutrition plans to complement year-round physical training plans. The book details the roles of water, supplements, carbohydrates, protein, fat, vitamins and minerals and how they can affect strength, speed, and endurance. Rather than providing blanket generic advice, the author enables readers to tailor a nutrition plan based on personal data. More often than not, athletes are well prepared physically and moderately prepared mentally, but lack the nutrition knowledge that can help take them to a higher level of performance. This book is intended to serve as a workbook that will allow any athlete to understand how nutrition can become part of yearly, monthly, weekly and daily training. Book jacket.

Author Biography

Bob Seebohar is an exercise physiologist and a registered dietitian specializing in sports nutrition. He is a USA Triathlon Certified Expert Coach, a USA Cycling Certified Coach, and a NSCA Certified Strength and Conditioning Specialist. He has been a competitive tri- and dual-athtlete since 1993 and is a four-time Ironman finisher.

Table of Contents

INTRODUCTION	1	(4)
1 Periodization	5	(10)
What is Periodization?	5	(5)
Overtraining and Injury	10	(5)
2 Nutrients for Life	15	(32)
The Six Essential Nutrients	16	(1)
Digestion Basics	17	(1)
Carbohydrates	18	(4)
Protein	22	(4)
Fat	26	(6)
Water	32	(2)
Vitamins	34	(4)
Minerals	38	(3)
Fiber	41	(2)
Summary	43	(4)
3 Nutrition Periodization	47	(54)
The Important Role of Nutrition	47	(2)
Periodization and Nutrition Planning	49	(2)
Macrocycle Nutrition Guidelines	51	(6)
Mesocycle and Microcycle Nutrition Guidelines	57	(43)
Summary	100	(1)
4 Successful Weight Management	101	(22)
Making a Lifestyle Change	102	(1)
Timing of Weight Loss	102	(3)
Basics of Weight Loss	105	(4)
Why Fad Diets Don't Work	109	(2)
Measure Your RMR	111	(2)
Safe Steps to Weight Loss: How to Do It	113	(9)
Summary	122	(1)
5 Nutrition Supplementation	123	(26)
The Nutrition Supplements Market	124	(6)
Nutrition Supplements for the Endurance Athlete	130	(16)
Summary	146	(3)
6 Special Considerations for the Endurance Athlete	149	(22)
Dehydration	150	(4)
Heat Cramps	154	(4)
Hyponatremia	158	(4)
Immune System Depression	162	(7)
Summary	169	(2)
INDEX	171