Sports Nutrition Guidebook

Transcription

1 Sports Nutrition Guidebook Fourth Edition Nancy Clark, MS, RD, CSSD Healthworks Fitness Center Chestnut Hill, MA Human Kinetics

2 Library of Congress Cataloging-in-Publication Data Clark, Nancy, [Sports nutrition guidebook] Nancy Clark s sports nutrition guidebook / Nancy Clark. -- 4th ed. p. cm. Includes bibliographical references and index. ISBN-13: (soft cover) ISBN-10: (soft cover) 1. Athletes--Nutrition. I. Title. II. Title: Sports nutrition guidebook. TX361.A8C '024--dc ISBN-10: (print) ISBN-13: (print) ISBN-10: (Adobe PDF) ISBN-13: (Adobe PDF) ISBN-10: (Mobipocket) ISBN-13: (Mobipocket) ISBN-10: (Kindle) ISBN-13: (Kindle) Copyright 2008, 2003, 1997, 1990 by Nancy Clark All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought. The Web addresses cited in this text were current as of January 2008, unless otherwise noted. Developmental Editor: Heather Healy; Assistant Editor: Carla Zych; Copyeditor: Patricia McDonald; Proofreader: Jim Burns; Indexer: Nan N. Badgett; Permission Manager: Carly Breeding; Graphic Designer: Nancy Rasmus; Graphic Artist: Kim McFarland; Cover Designer: Keith Blomberg; Photo Office Assistant: Jason Allen; Art Manager: Kelly Hendren; Associate Art Manager: Alan L. Wilborn; Illustrator: Roberto Sabas; Printer: Versa Press Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Manager at Human Kinetics. Printed in the United States of America Human Kinetics Web site: United States: Human Kinetics P.O. Box 5076 Champaign, IL humank@hkusa.com Canada: Human Kinetics 475 Devonshire Road Unit 100 Windsor, ON N8Y 2L (in Canada only) info@hkcanada.com Europe: Human Kinetics 107 Bradford Road Stanningley Leeds LS28 6AT, United Kingdom +44 (0) hk@hkeurope.com Australia: Human Kinetics 57A Price Avenue Lower Mitcham, South Australia info@hkaustralia.com New Zealand: Human Kinetics Division of Sports Distributors NZ Ltd. P.O. Box Albany North Shore City Auckland info@humankinetics.co.nz

3 With appreciation for their patience, understanding, and love, I dedicate this book to my husband, John, and my children, John Michael and Mary. They feed my heart, nourish my soul, and empower my spirit.

4 Contents Preface vii Acknowledgments ix Part I Everyday Eating for Active People Part II Chapter 1 Building a High-Energy Food Plan 3 Chapter 2 Eating to Stay Healthy for the Long Run 29 Chapter 3 Chapter 4 Breakfast: The Key to a Successful Sports Diet 57 Lunch and Dinner: At Home and on the Run 75 Chapter 5 Snacks and Snack Attacks 93 Chapter 6 Carbohydrate to Fuel Muscles 103 Chapter 7 Protein to Build and Repair Muscles 127 Chapter 8 Replacing Sweat Losses 147 The Science of Eating for Sports Success Chapter 9 Fueling Before Exercise 167 Chapter 10 Fueling During and After Exercise 183 Chapter 11 Supplements, Performance Enhancers, and Engineered Sports Foods 199 Chapter 12 Age-Specific Nutritional Needs 215 iv

5 Part III Balancing Weight and Activity Chapter 13 Assessing Your Body: Fat, Fit, or Fine? 229 Chapter 14 Adding Bulk, Not Fat 249 Chapter 15 Losing Weight Without Starving 265 Chapter 16 Part IV Dieting Gone Awry: Eating Disorders and Food Obsessions 289 Winning Recipes for Peak Performance Chapter 17 Breads and Breakfasts 315 Chapter 18 Pasta, Rice, and Potatoes 329 Chapter 19 Vegetables and Salads 341 Chapter 20 Chicken and Turkey 353 Chapter 21 Fish and Seafood 367 Chapter 22 Beef and Pork 377 Chapter 23 Beans and Tofu 385 Chapter 24 Beverages and Smoothies 395 Chapter 25 Snacks and Desserts 403 Appendix A: For More Information 415 Appendix B: Selected References 428 Appendix C: Engineered Sports Fuels and Fluids 443 Index 449 About the Author 460 v

6

7 Preface My diet is horrible. I m so good at exercising but I am so bad at eating right. I m training hard but not getting the results I want. Something must be wrong with my diet. I feel so confused about what to eat. What is a well-balanced diet? These are just a few of the questions and concerns both casual exercisers and competitive athletes share with me when I m coaching them to win with good nutrition. More than ever, they feel confused about what and when to eat; how to fuel before, during, and after exercise; how to find their way through the jungle of engineered sports foods; and how to choose the best diet to help them lose fat and build muscle. There is no doubt in my mind that eating the right foods at the right times significantly improves performance and weight as well as future health and well-being. I ve helped many competitive athletes build bigger muscles, run faster marathons, and compete with higher energy. I ve also helped many fitness exercisers train better, lose weight, and achieve dramatic results. Yet, too many active people fail to eat well and are reluctant to do anything about it. They think eating well equates to denying their hunger and depriving themselves of flavorful and fun foods. This is not the case. Nancy Clark s Sports Nutrition Guidebook, Fourth Edition, clarifies the confusion about how much carbohydrate, protein, and fat you should consume and teaches you how to enjoy a variety of tasty, nutrient-rich foods that can give you the winning edge. You ll learn the latest information about the topics that matter most to active people: vii

8 viii Preface How to lose undesired body fat and have energy to exercise When to eat so you optimize energy, muscle growth and repair, and performance no more running out of gas during workouts (or the workday, for that matter!) The proper balance and best sources of carbohydrate, to fuel your muscles, and protein, to build your muscles, including sample menus and suggestions How much dietary fat is OK to eat and how to choose foods with health-protective fats How to consume enough protein at meals, even if you are a vegetarian How to sneak more fruits and veggies into your daily food plan so you effortlessly enjoy these nutrient-dense sources of vitamins and minerals Ways to tame the cookie monster (hint: the cookie monster visits when you get too hungry) If your goal is to move to the next level of performance and health, the up-to-date information in this book can help you get there. You ll find answers to your questions about the glycemic index, amino acids, energy drinks, commercial sports foods, high fructose corn syrup, muscle cramps, organic foods, hyponatremia, and recovery foods as well as tips on how to apply this information to your sports diet and training program. Whatever you do, don t show up for exercise but neglect to show up for winning meals and sports snacks! With best wishes for good health, high energy, and success with food, Nancy Clark, MS, RD, CSSD Healthworks Fitness Center 1300 Boylston Street Chestnut Hill, MA

9 Acknowledgments I d like to acknowledge and express my sincere thanks to my family. Without the love and support of my husband, John; my son, John Michael; and my daughter, Mary; I would lack the purpose, meaning, and balance that brings energy and inspiration to my life. To my running buddies, Jean Smith and Catherine Farrell, I extend my appreciation for sharing life s marathons with me. To my clients, who teach me about sports nutrition up close and personal, I extend my gratitude. By entrusting me with their experiences, they help me to help others with similar nutrition concerns. Throughout this book, I have shared their stories, but I have changed their names and occupations to protect their privacy. I m appreciative of the numerous recipe contributors as well as my faithful recipe testers: my neighbors, Joan and Rex Hawley; my mother and brother, Janice and Warren Clark; and my immediate family. And last but not least, I thank the staff at Human Kinetics for their support of this book, from the first edition to this fourth edition. Special thanks to Rainer Martens, Martin Barnard, and Jason Muzinic as well as Heather Healy, Alexis Koontz, Kim McFarland, Sue Outlaw, Nancy Rasmus, and Carla Zych. ix

10

11 Part I Everyday Eating for Active People

12

13 Chapter 1 Building a High-Energy Food Plan Nutrition is my missing link. I know I could feel better, have more energy, and have better workouts if I were to eat better. But I get confused about what to eat and overwhelmed by my busy lifestyle. Help! Paul If you are like Paul and the majority of my clients, you know that food is important for fueling the body and investing in overall health, but you don t quite manage to eat right. Perhaps you sleep through breakfast, work through lunch, skimp on meals, or stuff yourself with not-so-healthful snacks. Students, parents, business people, casual exercisers, and competitive athletes alike repeatedly express their frustrations about trying to eat high-quality diets. The stress and fatigue associated with long work hours, well-intentioned attempts to lose weight, and efforts to schedule exercise can all mean that food becomes more of a source of stress than one of life s pleasures. Given today s grab-and-go culture, eating well can seem harder than ever. In this chapter, you ll learn how to eat right and fuel your body appropriately all day long, even if you have a stressful lifestyle. Whether you work out at the health club, compete with a varsity team, aspire to be an Olympian, or simply are busy playing with your kids, you can nourish yourself with a diet that supports good health and high energy, even if you are eating on the run. 3

14 4 Nancy Clark s Sports Nutrition Guidebook A key to eating well is preventing yourself from getting too hungry. When people get too hungry, they tend to care less about what they choose to eat and more about rewarding themselves with a treat. To prevent hunger, you need to eat throughout the day in order to offer your body and your brain a steady supply of fuel. This is contrary to the standard pattern of undereating by day only to overeat at night. By preventing hunger, you can curb your physiological desire to eat excessive treats as well as tame your psychological desire to reward yourself with, let s say, a scrumptious chocolate brownie. In the upcoming chapters, I offer information on how to manage meals breakfasts, lunches, dinners, and snacks but in this chapter, I cover the day-to-day basics of how to choose the best foods to build a winning sports diet. Creating a Winning Eating Plan As you start to create your healthful eating plan, keep in mind these three concepts: 1. Eat three kinds of food at meals. The more different types of foods you eat, the more different types of vitamins, minerals, and other nutrients you consume. Instead of eating a repetitive menu with the same 10 to 15 foods each week, target 35 different types of foods per week. You can do this by eating not just Bran Flakes topped with banana for breakfast, but many different brands of cereal topped with a variety of different fruits; not just a turkey sandwich for lunch, but different types of breads and sandwich fillings; not just spinach in the salad, but lots of different colorful vegetables. Start counting! 2. Choose foods in their natural state. For instance, choose oranges rather than orange juice, bananas rather than commercial energy bars, whole-wheat bread rather than white bread, baked potatoes rather than French fries. Foods in their natural state and foods that have been lightly processed have more nutritional value and less sodium, trans fat, and other health-eroding ingredients. 3. Think moderation. Enjoy a foundation of healthful foods, but don t deprive yourself of enjoyable foods. Rather than categorize a food as being good or bad for your health, think about moderation, and aim for a diet that offers 85 to 90 percent quality foods and about 10 percent foods with fewer nutritional merits. This way, even soda pop and chips can fit into a nourishing diet, if desired; you just need to balance them with healthier choices during the