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38.81mm Whatever your sport, as an athlete you know it is essential UPDATED and EXPANDED to have your body working at peak efficiency. You want your training to provide maximum benefit and you want to achieve THE peak performance, whether your goal is a gold medal or just COMPLETE personal satisfaction.GUIDE TO F This book presents nutrition as an integrated part of an athlete’s OO total performance-enhancing package. General nutrition and exercise physiology information are converted into a plan for day-to-day practice for training and competition preparation. It D F outlines important differences in nutritional needs for different OR sports, including the timing of food and fluid intake, and the SP best foods to eat to achieve maximum energy output. Case studies and discussions of typical dietary problems are included, O enabling athletes and coaches to tailor a diet uniquely suited to individual needs, including the need for weight gain or loss.R Until you understand the relationship between nutrition and TS performance, you cannot manage your total program effectively. PERF When everyone is highly talented, highly trained and highly motivated, nutrition will provide the winning edge that separates you from the rest. Since the first edition was published in 1992, THE COMPLETE GUIDE O TO FOOD FOR SPORTS PERFORMANCE has established itself as a vital part of many athletes’ training programs. The authors have revised, RMAN expanded and updated all information for this new edition. DR LOUISE BURKE has seen the benefits of a winning diet from many angles. Her own sporting career includes seven international Ironman triathlon events. She has completed PhD studies in Sports Nutrition and continues to undertake research CETHE COMPLETE GUIDE TO in this area. Her role as head of the Sports Nutrition program at the Australian Institute of Sport sees her helping many of Australia’s elite athletes to achieve their best with good nutrition.&Dr L FOR GREG COX is a member of the Sports Nutrition Team at the Australian Institute GFOOD SPORTS of Sport. He advises athletes—from divers to ultra endurance triathletes—by ROU E converting nutrition science into practical eating strategies for training and G CI competition. He still remains competitive, having recently claimed the World S Olympic Distance Triathlon title in the 40–44 year age group.OE BPERFORMANCE XU NRKE ALLEN&UNWINPEAK NUTRITION FOR YOUR SPORT Cover design: Emily O’Neill Cover photograph: Getty Images Dr LOUISE BURKE & GREG COX HEALTH/FITNESS: DIETwww.allenandunwin.com FOREWORD BY NATHAN DEAKES FoodSportsPerform_FCS.indd 1 11/12/09 4:26:08 PM Part I PrinciPles of sPorts nutrition finalpp_pages001-.indd 1 29/10/09 4:12 PM This page intentionally left blank finalpp_pages001-.indd 2 29/10/09 4:12 PM 1 training nutrition: the principles of everyay eating To many people, sports nutrition is about carbo-loading for a competition, or having the latest sports food or supplement. However, the ‘big-ticket item’ with the most potential to influence your sports performance is your training diet. n the basis of time alone, your training diet is the aspect of your total nutrition most likely to make an impact on your body. t also lays the groundwork that is critical to your long-term success. veryday eating must keep you healthy and uninured, and in top shape for your sport. nd it must support you through all the training that is needed to get you to the starting line or opening bounce. aily training creates special nutritional needs for an athlete, particularly the elite athlete whose training commitment is almost a full- time ob. ut even recreational sport will create nutritional challenges. nd whatever your level of involvement in sport, you must meet these challenges if you’re to achieve the maimum return from training. ithout sound eating, much of the purpose of your training might be lost. n the worst-case scenario, dietary problems and deficiencies may directly impair training performance. n other situations, you might improve, but at a rate that is below your potential or slower than your competitors. However, on the positive side, with the right everyday eating plan your commitment to training will be fully rewarded. o what does a successful training diet look like There is no perfect combination of foods or single eating plan that will meet the nutritional challenges of every athlete. hen you read art of this book, you will find that nutritional needs and interests vary between sports. magine trying to find a single menu to encompass the food likes and dislikes, 3 finalpp_pages001-.indd 3 29/10/09 4:12 PM
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