Two top South African experts have joined forces to bring you this up-to-date guide to what, how much, and when to eat to optimise sports performance. Practical and realistic, it provides professional sportspeople, enthusiastic amateurs and concerned parents with scientific information. Design your own diet, using the foods you love, to attain the goals you have set yourself. Simply go to the tables at the end and see how many carbohydrate, protein and fat units you need to maintain or lose weight, with anything from zero to five hours of exercise per day. Along with easy-to-use tables, the book includes many sample eating plans for different weight groups and for eating before, during and after competition. Adjust your eating to your training programme and use the GI concept to give you the competitive edge.
Sports Nutrition Handbook unpacks the need-to-know concepts of sports nutrition into everyday language, making fueling and daily diet easily understandable to athletes across a wide range of sports. Athletes will find the hows and whys of sports nutrition offered in plain language--no science required! Sports Nutrition Handbook is clear, easy to use as a reference, and includes the details if you want to explore more deeply. Sports Nutrition Handbook answers frequently asked questions in a straightforward and simple way. How do HIIT workouts promote weight loss? Does it help or harm to eat carbs before bedtime? Why do early morning workouts feel so different than workouts after breakfast? Why do marathoners often hit "the wall"? Answers to all your sports nutrition questions are easy to find, simple to grasp, and actionable for your next workout or race.
An authority in sports nutrition presents a series of eating programs for individuals off all fitness levels and needs, explaining which foods to eat--and when--to promote maximum strength, boost energy, or lose weight and offering advice on how to adopt the best eating habits to keep in top shape. Original. 15,000 first printing.
This book is not based on the lifestyles of the rich and famous. It re-acquaints you with the simple, real and inexpensive facts and truths which have always existed - but which have been complicated and twisted by Man. This volume is based on the simple concepts that have transformed hundreds of people's lives in the areas of health, fitness, weight loss, disease and general well-being. Eat Smart. Move More. Sleep Right. contains a 60-day toolkit to achieve the fitness and weight-loss goals you have always desired. Learn how simple it is to get fit, stay healthy and make the lifestyle changes that will last forever. Watch your health and life transform as you learn about these simple facts and the power of the mind.
"Designed to encourage older adults to increase fruit and vegetable consumption to at least 3-1/2 cups and to participate in at least 30 minutes of moderate-intensity physical activity each day. This intervention, designed specifically for program participants 60-74 years old, is intended to help nutrition education providers deliver services to a growing older adult population." -- letter.
‘James's pioneering use of food as fuel has transformed players' performances – and now he can do the same for you.' – Arsène Wenger OBE The secret of the sports elite - and how you can eat to win in your life World-leading sports nutritionist James Collins shapes the eating habits of Olympic athletes and Premier League footballers, so they are on peak form when it counts. After a decade of working with the likes of Arsenal FC, England Football and Team GB, now he’s distilling his elite sports success into simple food principles that any of us can follow to feel at our best in our daily lives. Peak performance is all about energy and how to eat and exercise right for your body and your routine. By following The Energy Plan, you will learn how to fuel your body for your life, power through the 4pm slump and resist the junk foods that drag you down. Instead you will naturally choose foods that leave you bursting with energy for work and play – and allow you to fully recharge afterwards. You’ll feel more productive, sleep well, lose unwanted weight and avoid illness. Forget fasting and low carb diets. The Energy Plan is a whole new mindset that will forever change your relationship with food, exercise and your body, giving you a winning edge in everything that you do. 'After following James’s plan, I had so much more energy and felt at my peak physically.’ Alex Oxlade-Chamberlain, Liverpool FC & England 'This isn’t a diet book, it’s a guide to new ways of thinking and the science is easy to digest.' – Daily Express 'Who wouldn’t want to jump out of bed early in the morning with vigour or get to the end of the day without feeling like the walking dead? This is where James can help.' – METRO 'James Collins is a world leader in the field of performance nutrition. There is no one better to de-bunk nutrition myths and clearly explain how to reach your goals in a sustainable, enjoyable and energised way.’ Professor Greg Whyte OBE 'I have huge respect for James's evidence-based approach - he knows exactly what it takes to get the best out of anyone.’ Dr Kevin Currell, Director of Science, English Institute of Sport
This eBook teaches good eating habits and is a complete nutrition resource with lots of useful new tables - and a lifetime of nutritious health benefits. Learn how to eat to feel good, to greatly improve your health and appearance, to enhance your energy and endurance, to lower your blood pressure, to reduce your risk for type II diabetes, heart attack and stroke. Topics include healthy eating, vitamins, minerals, carbs, fats, calories, pros and cons of organic food and vegetarianism and more. Written for men and women, this eBook is a wonderful, up-to-date reference you will return to again and again. This is another sensible, easy-to-use eBook you can trust from NoPaperPress. (Metric units) TABLE OF CONTENTS 1 HEALTHY EATING IS VITAL - Rules for a Healthy Life - A Note to Nutrition Professionals 2 HOW HEALTHY ARE YOU? - Body-Weight Self Assessment - BMI-Based Weight vs. Height - Are You Eating Sensibly? - Time to Set Goals 3 NUTRITION FUNDAMENTALS - Junk Foods on the Increase - Confusion in Supermarkets - Your Metabolic Pathways - Nutrients & Micronutrients - Proteins are Building Blocks - You Need the Right Carbs - Glycemic Index Defined - Glycemic Load Has More Meaning - Cholesterol and Triglycerides - The Skinny on Fat - Vitamins and Minerals - You Need Fiber - Drink Lots of Water - Use Salt Sparingly - Not Too Much Sugar - Phytonutrients 4 NUTRITION FOR HEALTH - Guidelines for Healthy Eating - Basic Food Groups - Vitamin & Mineral Supplements - For Senior Citizens - Organic Food – Yes or No? - Organic Food Labeling - Is Organic Worth the Cost? - Is Vegetarianism for You? - Types of Vegetarians - Becoming a Vegetarian - Vegetarian Nutrition - Vegan Nutrition - Become a Calorie Expert - Common-Sense Nutrition - Eat Slowly - Further Information 5 LIFE-LONG NUTRITION - Have a Plan - Keep a Log - Exercise is Important - Summarize Your Nutritional Needs - Now It’s Up To You TABLES & FIGURES BIBLIOGRAPHY
"While there are many well-written books about maximising sporting achievement, few, if any, bring together all elements of sports science and sports medicine to help guide athletes and players, coaches, parents and teachers. Smart Sport is the exception. It will increase your understanding of how your body works and how it responds to exercise. It will help you harness the power of your mind and arm you with strategies to avoid losing time from your sport through fatigue, illness and injury." - back cover.
The Growing Athlete is the best resource for young athletes and parents to discover the best ways to train for sports. The comprehensive information in The Growing Athlete, which includes detailed workout plans and nutritional guidelines, will incorporate general guidelines to fit most sports, but will also have supplemental information for specific sport. Also available alongside the book are 365 informational online videos, with tips for a healthier lifestyle, suggested training routines and nutritional information from the authors.
Foundations and Clinical Applications of Nutrition: A Nursing Approach approaches the study of nutrition and diet therapy from the personal and professional perspective of nursing students. It emphasizes the role of nursing in health promotion and primary prevention, as well as in medical nutrition therapy. Skills essential for nursing professionals are emphasized for implementation and education of patients and clients about prescribed dietary patterns. A special feature entitled The Nursing Approach ends each chapter, demonstrating the continual application of the nursing process to each content area, and nursing-related content is integrated throughout the text. Margin definitions and margin notes provide further understanding of chapter content, as well as practical teaching tips for use with clients/patients. Life Span Approach icons highlight age-related variations that require modification of assessment and teaching. Teaching Tool boxes provide practical approaches to teaching clients about nutrient and medical nutrition therapy. When appropriate, specific issues of literacy such as strategies for enhancing patient education for those with low literacy skills are also presented in these boxes. Myth boxes provide a basis for eliminating misconceptions about nutrition and health by clarifying the facts. Health Debate boxes encourage students to develop their own opinions on controversial health issues. Social Issue boxes explore ethical, social, and community concerns on local, national, and international levels to emphasize the various influences on health and wellness. Cultural Considerations boxes and a cultural sensitivity approach include ethnic food pyramids and highlight multicultural issues to help students approach, interview, and assess patients from diverse cultural backgrounds. Toward a Positive Nutrition Lifestyle sections in numerous chapters feature psychosocial strategies to support behavioral changes related to health for students and their clients/patients. The Nursing Approach feature demonstrates the continual application of the nursing process to each content area. Critical Thinking/Clinical Applications offer case study scenarios in the medical nutrition therapy chapters, allowing students to apply knowledge to actual clinical situations. Applying Content Knowledge sections provide review questions for students to ensure chapter content comprehension. Web Sites of Interest allow for further study of chapter concepts. The chapter on Management of Body Composition takes a contemporary approach to weight and acknowledges that total fitness and wellness can be experienced by persons of all sizes and equips nurses to educate and support this approach. Healthy People 2010 nutrition goals and objectives are incorporated where applicable, integrating personal nutrition goals with national objectives for communities. This framework clarifies how the nutritional status of our communities reflects individual nutritional health. Features a new chapter on Complementary and Alternative Therapies. Traditional medicine is being challenged by complementary and alternative perspectives; the authors have written this new chapter to provide students with an introduction to these perspectives. Includes the latest Dietary Reference Intakes (DRIs) information and guidelines (including the newest publication, Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids), providing students with the tools to interpret ever-changing nutrition information, as well as the skills to make well-informed personal and professional decisions. A new Web Activities icon directs students online for answers to text activities, plus additional activities and answers, to enhance comprehension of chapter content.
An increasing number of adolescents in America face the risks of obesity, while many female adolescent athletes are at risk for disordered eating. Parents can play a vital role in the prevention of obesity and eating disorders, but how parents interact with adolescents around food and eating is understudied. Research about adolescent nutrition has rarely taken an in-depth, holistic view of how family food and eating environments shape adolescent development. This study investigated how mothers and their adolescent daughters involved in a high school running sport manage food and healthy eating. Ten white, non-Hispanic mothers and their daughters were purposively sampled from five rural and semi-rural areas of Upstate New York and participated in in-depth, qualitative interviews. Constant comparative analysis was used to identify emergent themes and gain conceptual understanding of three phenomena: management of family food and eating, daughters' development related to participation in family food provisioning, and interactions related to healthy eating between the mother and daughter. The study identified concepts and models to help explain how the factors and processes within the family food and eating environment relate to the daughters' development and food practices. Involvement in food provisioning tasks provided adolescents with developmental benefits such as competence, autonomy, self-esteem, and connectedness. The ways that mothers enacted their food provisioning roles and parenting roles around healthy eating interactions with their daughters resulted in different developmental experiences for the daughters. Mothers' roles in family food management, expectations for the daughters' involvement in family food provisioning, and interactions about healthy eating with their daughter reflected the mothers' life course experiences and their specific concerns about healthy eating. Study findings suggest hypotheses for future investigation and provide practitioners and researchers with insight for understanding eating behaviors and ways to promote healthy eating practices. Knowledge of the influences of mother/daughter interactions around healthy eating on the daughters' food choice development has important implications for nutrition education approaches and nutrition counseling in ways that promote positive development among adolescent females.
A lifetime of sound advice on healthful eating—from the world’s foremost authority on food and nutrition. Thoughts about eating are changing. The focus has moved from dieting and losing weight to healthful overall eating habits to help you feel good, live well, and prevent disease. With so much new information coming from so many different sources, eating right can be confusing—but it doesn’t have to be. This comprehensive book from The American Dietetic Association explains everything you need to know about what you eat, allowing you to enjoy your favorite foods and maximize nutrition. The American Dietetic Association’s Complete Food & Nutrition Guide Provides Quick Access to Nutrition Information for the Whole Family, Including: What you need to know about vitamins, minerals, and antioxidants Low-fat fast food and restaurant tips Healthful vegetarian eating Nutrition for disease prevention Why dieting doesn’t work—and what does Meeting the unique nutrition needs of women, children, teens, and seniors How to decipher health claims in the headlines Top nutrition tips for sports and exercise How to protect against foodborne illness And much more! Also included are recently updated recommendations for certain vitamins and minerals, the USDA Dietary Guidelines for Americans, kitchen nutrition tips, self-assessment quizzes, and an expanded index. With nearly 70,000 members, The American Dietetic Association is the largest organization of food and nutrition professionals in the world. Named one of Ladies’ Home Journal’s Top Health Books of 1996 Winner of a 1997 Health Information Award "A must for everyone’s kitchen."—The Oregonian "Jam-packed with practical eating and food safety tips."—USA Today "Intelligent advice about sensible eating."—Washington Times "May be the ultimate healthy-eating primer."—Fitness Magazine