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Endurance Sports Nutrition-3rd Edition

Endurance Sports Nutrition-3rd Edition

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    Book

    Endurance Sports Nutrition will guide you in selecting the optimal foods, drinks, and supplements so you can train longer, recover more quickly, avoid injuries, and achieve your performance goals in any endurance endeavor.

    Sports dietitian and former elite runner Suzanne Girard Eberle presents a fueling program that addresses the unique concerns of endurance athletes:
    • Road and trail running, from 5K to 100+ miles
    • Cycling and mountain biking, from time trials to multiday rides
    • Duathlon and triathlon, from sprint to Ironman
    • Winter sports, from Nordic ski races to mountain ascents
    • Water sports, including rowing and open-water swimming
    • Environmental conditions, including extreme temperatures and high altitude
    The third edition includes meal planning recommendations for vegetarian athletes and those with food allergies and intolerances as well as profiles, advice from elite endurance athletes, and strategies for avoiding the most common pitfalls of training. Endurance Sports Nutrition will fuel your best performance.

    Table of Contents

    Preface
    Acknowledgments

    Part I Nutrition Strategies for Endurance Athletes

    Chapter 1 Eating Smart, Training Smart, Racing Smart
    Chapter 2 Meeting Energy Demands
    Chapter 3 Weighty Matters: Losing, Gaining, and Maintaining
    Chapter 4 Timing Fuel and Fluids for Optimal Results
    Chapter 5 Using Supplements Effectively
    Chapter 6 Solving Peak Performance Challenges
    Chapter 7 Endurance Eating for Vegetarians
    Chapter 8 Meal Planning for Endurance Athletes

    Part II Nutrition Plans for Specific Events and Conditions

    Chapter 9 Shorter-Range Endurance Events
    Chapter 10 Long-Distance Endurance Events
    Chapter 11 Ultraendurance Events
    Chapter 12 Multiday and Multileg Endurance Events
    Chapter 13 Rowing and Open Water Swimming
    Chapter 14 Extreme Heat
    Chapter 15 Extreme Cold
    Chapter 16 High Altitude

    Appendix A: Measurement Conversion Charts
    Appendix B: Facts About Vitamins and Minerals
    Appendix C: Eating on the Run

    Selected Resources
    Bibliography
    Index
    About the Author

    About the Author

    Suzanne Girard Eberle, MS, RDN, CSSD, is a board-certified sports dietitian and Intuitive Eating coach who counsels active people of all shapes, sizes, and athletic abilities on mastering high-performance eating habits. She’s a lifelong carrot cake connoisseur, too. Girard Eberle’s first career was as an elite professional runner. She’s a USA Track and Field 5,000-meter champion with a mile PR of 4:28, and she represented the United States on three national teams. Today, she includes competitive road cycling and hiking among her favorite sports. Girard Eberle has reached the summits of Mount Blanc, the highest mountain in the Alps, and Mount Kilimanjaro, the highest mountain in Africa. In her next life, she plans to be a sport psychologist and further her passion of assisting disordered eaters and compulsive exercisers in reestablishing a positive relationship with food and their bodies.

    Girard Eberle is currently serving as the first-ever nutrition columnist for Coach and Athletic Director magazine. She also has been a contributing editor for Running Times, and her articles and nutrition advice have appeared in USA Today, Newsweek, Runner’s World, Environmental Nutrition, Men’s Fitness, Self, Shape, Women’s Running, and Marathon & Beyond. As an adjunct professor at Portland State University, she taught sports nutrition through the School of Chemistry. Her client list includes Columbia Sportswear, Intel, Multnomah Athletic Club, Nike, Portland Timbers Soccer Academy, and Oregon Beef Council.

    Girard Eberle is the founder of Eat, Drink, Win! She holds a master’s degree with distinction in nutrition from Boston University. She is a longtime member of the Academy of Nutrition and Dietetics, Academy for Eating Disorders, and SCAN (Sports, Cardiovascular, and Wellness Nutrition). Girard Eberle is an invited member of the United States Olympic Committee Sport Dietitian Network as well as a former SCAN representative to the Female Athlete Triad Coalition.

    Girard Eberle lives and plays in Portland, Oregon, with her husband, John, and her whippet, Asa Babu.