Sports Nutrition Handbook

Justyna Mizera, MA, is a sports nutritionist, and since 2009 she has balanced over 1,100 diets for athletes in various sports. She works with, among others, 30 world championship medalists and Olympians, but also with obese adults and children. She has competed in body fitness competitions. Author of numerous scientific and popular-science articles. She appears as an expert source for television stations. She also teaches courses in dietetics. Krzysztof Mizera, PhD, is a sport physiologist and personal trainer. He works with leading athletes and amateurs in training, weight loss, improving motor skills, performance, and nutrition. Since 2008 he has been a lecturer at various universities. Mizera has contributed to numerous scientific projects and conferences. His doctoral thesis dealt with the nutrition in athletes. He is the author of over 120 publications and the bestseller Running Is Simple.

Introduction

Chapter 1: Powering the Athlete

ATP Regeneration

Body Fat

Nutrition Roundup

Chapter 2: Carbohydrates

Glycogen: Power Supply for the Muscles

Carbohydrate Replacement After Exercise

The Glycemic Index: Foods Affect Blood Sugar Differently

Glycemic Load: The Glycemic Index in Action

Carbohydrates Before and During Exercise

Eating Carbohydrates Before Going to Sleep

Starting the Day with a Good Breakfast

Carbohydrate Loading Before a Race or Competition

Different Types of Carbohydrates

Nutrition Roundup

Recommended Carbohydrate Intake

Chapter 3: Protein

Protein Building Blocks: Amino Acids

How the Body Digests Protein

Protein Absorption and Biological Value

High-Protein Diets

Animal Sources of Protein

The Simple Egg

Plant Sources of Protein

Nutrition Roundup

Recommended Protein Intake

Chapter 4: Fats

Different Fats Have Different Functions

Fat Classifications

Fats During Exercise

Optimal Body Fat Content

Cholesterol

High-Fat Diets

Ketogenic Diets

Nutrition Roundup

Recommended Fat Intake

Chapter 5: Hydration

Maintaining Hydration

Not All Water Is the Same

Sports Drinks and the Water-Nutrient Balance

Energy Drinks

Other Caffeinated Beverages

Alcoholic Beverages

Nutrition Roundup

Recommended Water Intake

Chapter 6: Sample Meal Plans

Strength Training and Bodybuilding

Cycling

Swimming

Martial Arts

Soccer

Long-Distance Running

Ketogenic Diet

Cheat Meal

Chapter 7: Recipes

Coconut Pancakes with Mango Mousse

Fruit and Oatmeal Crumble

Rice and Millet Pancakes

Millet Pudding with Peanut Butter and Pomegranate

Chocolate-Date Butter

Chocolate Smoothie with Prunes

Quinoa, Banana, and Raspberry Smoothie

Strawberry, Rhubarb, and Amaranth Smoothie

Toast with Beets and Cottage Cheese

Salad with Roasted Beets and Prosciutto

Quinoa Salad with Salmon and Grapefruit

Quinoa with Turkey and Vegetables

Chicken with Lentils and Vegetables

Salmon Burgers with Guacamole and Yogurt

Rice Noodles with Miso and Salmon

Rice Noodles with Beef

Scallops with Lentils and Carrots

Cod with Sweet Potato Fries

Shrimp with Zucchini Ribbons and Rice

Tuna Steak with Spinach

Chicken and Vegetable Skewers

Chapter 8: Nutritional Supplements

Branched-Chain Amino Acids

Glutamine

Arginine

Creatine

Protein Supplements

Beta-alanine

L-carnitine

Carbohydrate Supplements

Gainers and Combined Protein and Carbohydrate Supplements

Meal Replacements

Probiotics and Prebiotics

Pre-workout Supplements

Nutrition Roundup

Bibliography

Index

About the Authors

My Nutrition Notes