Energy to Burn , livre ebook

Table of Contents
 
Title Page
Copyright Page
Dedication
Acknowledgements
 
Chapter 1 - Nutrition Condition
 
Sports Nutrition through the Ages
Nutrition Condition Workbook: Find Your Energy Quotient (EQ)
MyPyramid Anatomy: What Uncle Sam Says You Should Eat
Putting It All Together for Performance
 
Chapter 2 - Your Perfect Weight: How to Find It and Keep It
 
Brawny Man to Scrawny Man
Advantages of Fat Loss
Finding Your Body Composition: Are You Overfat or Underlean?
Weight Loss Workbook: Steps to Lose More Fat and Keep More Muscle
Metabolic Rate: Fact versus Fiction
Top Ten Tips to Win at Losing from Top Athletes
Fifty Ways to Lose up to Ten Pounds without Dieting
 
Chapter 3 - Carbohydrates: The Ultimate Fuel Source
 
Cut Out Carb Confusion
You Will Lose Weight
What’s a Carbohydrate?
Fill Up on Fiber
Feed Your Brain!
Color Me Healthy
Beans Make You Healthy
Fruits
Make Your Carbs Count
Energize for Exercise!
Close the Door on Carb Confusion
 
Chapter 4 - Proteins: The Building Blocks
 
Protein 101
You Complete Me
The Point of Protein
Protein for Exercise
Green Eating
 
Chapter 5 - Fats for Life: Fitting Fat into a Performance Diet
 
Fat Facts
Saturated Fats vs. Unsaturated Fats
Making Fat Fit in a Performance Diet
Shopping for Healthy Fats
Body Fat Energetics
Olive Oil
 
Chapter 6 - Energize: Precompetition Nutrition
 
Practice What You Eat
Maximizing Stores: Carbo-Loading
How Will My Food Choices Affect My Performance?
Energizing for a Strength Workout
The Final Countdown
Precompetition Intake Wrap-up
Online Resource
 
Chapter 7 - On the Go: What to Eat and Drink When Active
 
Optimal Hydration during Exercise
Sweat Rate Calculator
Sports Drinks versus Water?
How to Meet Your Fluid Needs
Water on the Brain?
The Eight × Eight Myth: How Much Fluid Do You Really Need?
Carbohydrates during Exercise
Energy Bars
Multiday Events: Fuel Up or Fry
Minimizing GI Distress: Gut-Friendly Tips for Endurance Athletes
 
Chapter 8 - Optimal Recovery: Replenish, Repair, and Rehydrate
 
Your Body Is Ready to Rebuild
Protein for Recovery
Fat for Recovery?
Time Your Recovery
Don’t Forget to Rehydrate
Summary of Recommendations
 
Chapter 9 - Supplements: Help or Hype?
 
Who’s Making the Rules for Dietary Supplements?
Dietary Supplements for Performance: Ergogenic Aids
What’s Out There?
Above and Beyond: Functional Foods
Fit Nutrition: A Vitamin and Mineral Handbook
What’s My EAR, DRI, or DV?
Trusting What You Buy
 
Chapter 10 - The Athlete’s Kitchen: An Insider’s Guide to the Gold-Medal Eats
 
Sports Nutrition Moment of Truth
Diet Principles to Live By
The Athlete’s Kitchen
Preevent Pointers
Favorite Food Indulgences
Diet Disasters
Train Your Sports Nutrition: Tips from the Top
Recipes from Professional Athletes
 
Chapter 11 - The Fourteen-Day Energy to Burn Diet
 
The Energy to Burn Diet: 2,500 Calories
The Energy to Burn Diet: 2,500-Calorie Recipes
The Energy to Burn Diet: 2,500-Calorie Grocery List
 
Selected Readings
Index

Copyright © 2009 by Julie Upton and Jenna Bell-Wilson. All rights reserved
Published by John Wiley & Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada
 
POWERBAR® is a registered trademark of Société des Produits Nestlé S.A., Vevey, Switzerland.
 
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 646-8600, or on the web at www.copyright.com . Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions .
 
Limit of Liability/Disclaimer of Warranty: While the publisher and the author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor the author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.
 
The information contained in this book is not intended to serve as a replacement for professional medical advice. Any use of the information in this book is at the reader’s discretion. The author and the publisher specifically disclaim any and all liability arising directly from the use or application of any information contained in this book. A health care professional should be consulted regarding your specific situation.
 
For general information about our other products and services, please contact our Customer Care Department within the United States at (800) 762-2974, outside the United States at (317) 572-3993 or fax (317) 572-4002.
 
Wiley also publishes its books in a variety of electronic formats. Some content that appears in print may not be available in electronic books. For more information about Wiley products, visit our web site at www.wiley.com .
Library of Congress Cataloging-in-Publication Data:
 
Upton, Julie, date. Energy to burn : the ultimate food and nutrition guide to fuel your active life / Julie Upton and Jenna Bell-Wilson. p. cm Includes bibliographical references and index.
eISBN : 978-0-470-44390-3
1. Nutrition. 2. Energy metabolism. I. Bell-Wilson, Jenna A. II. Title. RA784.U68 2009 613—dc22 2008055981
This book is dedicated to all the active people who found their inner athlete as a child as well as those who awakened it recently.
Acknowledgments
Energy to Burn wouldn’t exist without the aid and support of our very smart colleagues, fit friends, and families. Without their support, it would not have been possible. And thanks to our wonderful spouses, Craig and Willie, whose laid-back personalities are the perfect balances to our high-stress, deadline-driven lives. Without you, we couldn’t do what we do.
We would also like to thank our literary agent, John Silbersack, for finding a home for our project and PowerBar and Team Elite for supporting our efforts. We would like to thank our editor, Christel Winkler, for nudging us along (we need to be poked and prodded sometimes) and the entire team at Wiley. You are all superb, and we admire your professionalism and dedication to our book.
Special thanks go out to all the SCAN-registered dietitians, who are a pleasure to work with and are truly the best resources for sound sports nutrition information. Thanks to athlete-dietitian Pamela Nisevich, M.S., R.D., for your help in devising meal plans and menus that fit our guidelines but are also delicious! Thanks to Dana Angelo White, M.S., R.D., ATC/L, for creating specific recipes that taste so great.
 
I also want to recognize my training partners, who provide endless sports nutrition content and questions while trying to whip me into shape: Bo Arlander, Christine O’Hanlon, Sheila Roebuck, and John Catts; my past and present coaches (including husband Craig), who cut me slack and allow me to test their patience; and to all of my past and present teammates. You are all the best part of being an athlete.
—Julie Upton
I’d like to extend appreciation to my mainstays, who made writing this book possible, training manageable, and my life enjoyable. There are many who deserve my gratitude, but space constraints allow me to call out only a few: thoughtful Pam Nisevich; training partner and confidant, Mitch Mortenson—whom I adore; Karen Morse, my constant; Courtney and Lauren, my heart; Mom and Dad, my inspiration; and Willie, my ultimate support and biggest fan, for whom I am most grateful.
—Jenna A. Bell-Wilson
1
Nutrition Condition
I have always been a top-level athlete, but was never World Champion material until I got serious about my nutrition.
—Kristin Armstrong, World Champion cyclist and Olympic Gold Medalist, road cycling

 
  Athletes often make the mistake of either taking for granted that their talent will be enough and not realizing the importance of proper nutrition or becoming fanatical about their nutrition to a point that it becomes a burden.
—Michael Johnson, five-time Olympic gold medalist; nine-time world champion in the 200-, 400-, and 4 × 400-meter relay, dubbed “world’s fastest man”

 
  Sooner or later athletes realize it’s not how hard you train, it’s about how you adapt to training, and that largely depends on nutrition.
—Jeremiah Bishop, professional mountain biker
 
 
 
W E ALL KNOW THE SAYING “YOU ARE WHAT YOU EAT.” IT’S NOT ENTIRELY correct, but we do know that what you eat can make you a better athlete.
We wrote this book to provide readers with the most current, science-based sports nutrition information and tools to help you eat and drink for optimal performance. As registered dietitians certified in sports dietetics, we hear and see firsthand how much sports nutrition misinformation there is on the Internet, in magazines, and being touted by athletes and coaches themselves. After talking to hundreds of athletes—from weekend warriors to world champs—we knew that many athletes would benefit from a book lik