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9780425202555

Chris Carmichael's Food for Fitness : Eat Right to Train Right

by ; ;
  • ISBN13:

    9780425202555

  • ISBN10:

    0425202550

  • Format: Paperback
  • Copyright: 2005-04-05
  • Publisher: Berkley Trade

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Summary

From the coach of Lance Armstrong and several more of the world's greatest athletes comes a revolutionary eating plan for all active people - from weekend warriors to elite competitors to those just trying to lose a few pounds and be more fit. Readers will learn: - The truth and consequences of low-carb diets for athletes - The importance of eating the right foods for clean-burning fuel - Which supplements work and which just waste money - The Complete Carmichael Nutrition Program, which has carried many top athletes to victory - Comprehensive training programs to put a nutritional program to work - for cyclists, runners, endurance athletes, and others - The ease and benefits of dozens of quick-to-prepare, power-packed recipes

Author Biography

Chris Carmichael is an endurance coach and advisor to Olympic athletes and teams around the world. In 1999, Carmichael was named the U.S. Olympic Committee's Coach of the Year and founded Carmichael Training Systems (CTS).

Jim Rutberg is the coauthor, with Chris Carmichael, of The Ultimate Ride and The Carmichael Training Systems Cyclist's Diary.

Kathy Zawadzki is a certified sports nutritionist and licensed cycling coach working at CTS.

Table of Contents

Foreword xv
Introduction xix
Part 1 What It Means to Be an Athlete
Food for Fitness
3(11)
Welcome to the Privileged Minority
3(1)
Watching the National Waistline
4(4)
Eat Right to Train Right
8(1)
Straight Talk About Calories
9(2)
Straight Talk About Exercise
11(2)
Understanding Caloric Intake
13(1)
Periodization: The Road Map to Optimal Performance
14(18)
The Concept of Periodization
14(1)
How Periodization Works
15(1)
What Does Periodization Have to Do with Nutrition?
16(1)
Applying Periodization to Your Nutrition Program
17(3)
Required Reading Before Applying Periodization to Your Nutrition Program
20(4)
What Does All This Mean for You?
24(1)
Improve Your Fitness with Heart-Rate Training
25(5)
Reading the Ranges
30(2)
The Carmichael Nutrition Program
32(31)
Nutrition and Training Across the Four Periods
32(2)
Determine Your Current Training Period
34(1)
Periodization and Nutrition at a Glance
35(3)
Nutrition and Training During the Foundation Period
38(7)
Nutrition and Training During the Preparation Period
45(3)
Nutrition and Training During the Specialization Period
48(5)
Nutrition and Training During the Transition Period
53(3)
How Food Affects Your Training
56(7)
Part 2 The Best Fuels for the Job
Making the Right Choices
63(9)
The Carrier Method
64(2)
Food Labels
66(3)
Choosing Your Servings
69(1)
The Keys to Making the Best Choices
70(2)
An Athlete's Guide to Carbohydrates
72(18)
Basic Facts About Carbohydrates
72(5)
Spotting Quality-Carrier Carbohydrates
77(7)
Empty and Pollutant Carriers
84(4)
Food Properties Influence Effectiveness
88(2)
Setting the Record Straight on Low-Carb Diets for Athletes
90(13)
How Low-Carb Diets Work
91(4)
The Strengths and Weaknesses of the Glycemic Index
95(1)
Who Benefits From Low-Carb Diets?
96(2)
Low-Carb Diets Are Not Suitable for Athletes
98(2)
Sugar Alcohols and Net Carbs
100(3)
An Athlete's Guide to Protein
103(25)
Basic Facts About Protein
103(1)
The Role of Protein in Exercise
104(3)
Quality-Carrier Protein Sources for Athletes
107(1)
Animal Protein Sources
108(9)
Plant Protein Sources
117(6)
The Vegetarian Athlete
123(5)
An Athlete's Guide to Fats
128(22)
Fat Should Not Be Feared
128(1)
Basic Facts About Fats
129(2)
An Athlete's Sources of Fat
131(1)
Meat, Fowl, and Fish
132(5)
Fat from Vegetables, Fruits, and Nuts
137(3)
Dairy Products
140(4)
Utilizing Fat: Your Endless Supply of Aerobic Energy
144(6)
Vitamins and Minerals: Spark Plugs That Ignite Your Performance
150(19)
Needs of Active Individuals
151(1)
Categorizing Vitamins and Minerals
152(1)
What Are Antioxidants? Why Are They Important?
153(10)
Bone Health
163(3)
Blood-Cell Formation
166(1)
Should I Supplement?
166(3)
For Best Results, Water Frequently
169(27)
Avoiding Your Achilles' Heel
169(6)
The Basics About Hydration
175(4)
Signs and Effects of Dehydration
179(2)
The Great Debate: Water vs. Sports Drinks
181(6)
Choosing the Right Sports Drink
187(2)
What About Additional Ingredients?
189(2)
The ``Stimulating'' Scoop on Energy Drinks
191(1)
Protein Drinks: The New Movement in Recovery
192(4)
Fueling Up for Performance: Before, During, and After
196(19)
Why Fueling Is Essential
196(1)
Nutrition Before Training/Competition
197(6)
Nutrition During Training/Competition
203(6)
Nutrition After Training/Competition
209(3)
Putting It All Together
212(3)
Part 3 Sports Nutrition from All Angles
The Young and Restless: The Adolescent Athlete
215(19)
Healthy Adults Start as Healthy Kids
216(1)
Adolescents' Focus on Sports
217(3)
Training and Nutrition Challenges for Adolescent Athletes
220(1)
Nutrition and Overtraining in High School Sports
221(1)
Helping Teenage Athletes Fuel Up for School Sports
222(9)
Disordered Eating and Adolescents
231(3)
The Active Woman: What You Need to Know
234(15)
Pregnancy
235(5)
Female Athletes Are Prone to Iron Deficiency
240(3)
Calcium
243(1)
The Female-Athlete Triad
244(5)
Wisdom for Older Athletes
249(6)
The Cold, Hard Truth
250(1)
The Good News
250(1)
Congratulations, You're the Defiant Minority
251(4)
Eating on the Go
255(16)
Portion Size: More Is Not Always Better
256(1)
Brown-Bagging It
257(1)
Going Out to Eat
258(7)
Convenience Stores
265(6)
Part 4 Recipes, Training Programs, Meal Plans, and More
High-Octane Cooking
271(52)
An Athlete's Guide to Preparing Food
273(7)
Recipes
280(43)
Pasta
280(16)
Chicken
296(5)
Fish
301(3)
Beef
304(1)
Soups
305(6)
Smoothies
311(2)
Beans and Vegetables
313(8)
Snacks and Desserts
321(2)
Sample Performance Meal Plans
323(64)
Appendix: The CTS Field Tests 387(8)
Selected References and Recommended Reading 395(4)
Acknowledgments 399(4)
Index 403(10)
About the Authors 413

Supplemental Materials

What is included with this book?

The New copy of this book will include any supplemental materials advertised. Please check the title of the book to determine if it should include any access cards, study guides, lab manuals, CDs, etc.

The Used, Rental and eBook copies of this book are not guaranteed to include any supplemental materials. Typically, only the book itself is included. This is true even if the title states it includes any access cards, study guides, lab manuals, CDs, etc.

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