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Nancy Clark's Sports Nutrition Guidebook

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You've heard it, you've read it, and you know from experience it's true: You'll feel better and perform better when you choose the right foods to fuel your body. The problem is, the more active your lifestyle is, the less time you have to spend on preparing healthful meals. Nancy Clark's Sports Nutrition Guidebook offers solutions from the nation's leading sports nutrition You've heard it, you've read it, and you know from experience it's true: You'll feel better and perform better when you choose the right foods to fuel your body. The problem is, the more active your lifestyle is, the less time you have to spend on preparing healthful meals. Nancy Clark's Sports Nutrition Guidebook offers solutions from the nation's leading sports nutritionist. More than 350,000 fitness enthusiasts and athletes have already turned to the first two editions of this book for straightforward sports nutrition and weight management advice. Now the all-time best-selling sports nutrition guide has been thoroughly updated with realistic eating strategies to help you make nutritious, tasty food choices in today's fast-paced, high-stress, eat-on-the-run society. Renowned sports nutritionist Nancy Clark shows you what to eat to boost energy, reduce stress, control weight, improve health, and enhance workouts--even when coping with a stressful lifestyle. You'll learn how to navigate your way healthfully through grocery stores, restaurants, food courts, and even your own kitchen, with numerous food suggestions and sample meal plans. You'll find more than 72 recipes for healthful, mouth-watering meals that are quick and easy to prepare. Clark offers recommendations on how to lose undesired body fat while maintaining energy for exercise. She helps you get the maximum benefit from the foods you choose, and her sample eating plans show you how to fuel for specific workouts. You'll learn how to eat well on a day-to-day basis as well as how to eat before games or tournaments and, just as important, how to eat afterward for optimal recovery. Clark covers current food, diet, and supplement options and explains which are best--and why--based on your individual energy needs. She also offers healing information on overcoming food and weight obsessions and advice on trendy diet alternatives like the Zone, Atkins, thermogenics, and Ultra Slim-Fast. Nancy Clark's Sports Nutrition Guidebook is the preferred source of solid nutritional advice to fuel an active lifestyle while achieving a desired weight. Use it to feel great and energized all day long.


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You've heard it, you've read it, and you know from experience it's true: You'll feel better and perform better when you choose the right foods to fuel your body. The problem is, the more active your lifestyle is, the less time you have to spend on preparing healthful meals. Nancy Clark's Sports Nutrition Guidebook offers solutions from the nation's leading sports nutrition You've heard it, you've read it, and you know from experience it's true: You'll feel better and perform better when you choose the right foods to fuel your body. The problem is, the more active your lifestyle is, the less time you have to spend on preparing healthful meals. Nancy Clark's Sports Nutrition Guidebook offers solutions from the nation's leading sports nutritionist. More than 350,000 fitness enthusiasts and athletes have already turned to the first two editions of this book for straightforward sports nutrition and weight management advice. Now the all-time best-selling sports nutrition guide has been thoroughly updated with realistic eating strategies to help you make nutritious, tasty food choices in today's fast-paced, high-stress, eat-on-the-run society. Renowned sports nutritionist Nancy Clark shows you what to eat to boost energy, reduce stress, control weight, improve health, and enhance workouts--even when coping with a stressful lifestyle. You'll learn how to navigate your way healthfully through grocery stores, restaurants, food courts, and even your own kitchen, with numerous food suggestions and sample meal plans. You'll find more than 72 recipes for healthful, mouth-watering meals that are quick and easy to prepare. Clark offers recommendations on how to lose undesired body fat while maintaining energy for exercise. She helps you get the maximum benefit from the foods you choose, and her sample eating plans show you how to fuel for specific workouts. You'll learn how to eat well on a day-to-day basis as well as how to eat before games or tournaments and, just as important, how to eat afterward for optimal recovery. Clark covers current food, diet, and supplement options and explains which are best--and why--based on your individual energy needs. She also offers healing information on overcoming food and weight obsessions and advice on trendy diet alternatives like the Zone, Atkins, thermogenics, and Ultra Slim-Fast. Nancy Clark's Sports Nutrition Guidebook is the preferred source of solid nutritional advice to fuel an active lifestyle while achieving a desired weight. Use it to feel great and energized all day long.

30 review for Nancy Clark's Sports Nutrition Guidebook

  1. 4 out of 5

    Elaine

    I can't find fault with the author's approach to eating. She promotes whole foods, adequate calorie intake, listening to your body, and promoting a healthy body image. However, she appears to contradict herself constantly, usually within mere paragraphs. I'm not sure if that's because she takes research studies at face value or if it's because she's trying to fit too much information in too little space. One example is where she mentions soy as a vegetarian protein that contains all essential am I can't find fault with the author's approach to eating. She promotes whole foods, adequate calorie intake, listening to your body, and promoting a healthy body image. However, she appears to contradict herself constantly, usually within mere paragraphs. I'm not sure if that's because she takes research studies at face value or if it's because she's trying to fit too much information in too little space. One example is where she mentions soy as a vegetarian protein that contains all essential amino acids, then mentions it again in a list of incomplete vegetarian proteins (which she suggests combining so that you get all essential amino acids in the same meal, if not from a single food -- the effectiveness of which I'm already skeptical about). It's worth noting that she includes nutrition information for a few categories of individuals: fitness exercisers, people who exercise for 30 minutes about four times a week; athletes, who exercise for an hour or more five or more days a week; and compulsive exercisers (or "exercise bulimics"), who exercise as much or more than an athlete, but as a coping mechanism or part of disordered eating. This book 100% follows the USDA nutrition recommendations. The first quarter of the book goes over the food pyramid in astonishing detail, which I actually found interesting and helpful. She defines a "meal" as a combination of three (preferably four) or more of the five food groups, and a snack as two. Note that an entire food group is, of course, dairy. While it's noted that many people are lactose intolerant or vegetarian/vegan, the author suggests that such people see a registered dietitian to compensate. She goes so far as to classify most "vegetarians" in her practice as "non-meat eaters" who are borderline anorexic, as well. However, I do believe that most of her advice is pretty good as long as you are a moderately active person: Eat high carbohydrates (of high quality) for energy and performance; eat a huge breakfast and big lunch and afternoon meal to quash your evening appetite; eat enough before exercise to fuel your activity and immediately after exercise to replenish your muscles; be aware of your hydration needs during prolonged exercise and plan for mid-exercise water, calories and minerals to increase performance. Her two favorite "sports foods" appear to be peanut butter and chocolate milk, which she suggests eating at least once a chapter. Also, the Kindle ebook is awful. Riddled with typos and sub-par formatting.

  2. 4 out of 5

    Julie

    Nancy Clark's Sports Nutrition Guidebook doesn't have a fancy name, but it doesn't really need it. For years, Clark's books have provided sound nutrition advice, information and research for both regularly active individuals and serious athletes. Years ago, my sister did her dietetics residency in Boston at U Mass Hospital, and she shared Clark's second edition book with me. I hung on to it for as long as possible, until she found it in my house months later and snagged it back. Today, as a regi Nancy Clark's Sports Nutrition Guidebook doesn't have a fancy name, but it doesn't really need it. For years, Clark's books have provided sound nutrition advice, information and research for both regularly active individuals and serious athletes. Years ago, my sister did her dietetics residency in Boston at U Mass Hospital, and she shared Clark's second edition book with me. I hung on to it for as long as possible, until she found it in my house months later and snagged it back. Today, as a registered dietitian specializing in sports nutrition, this is also her go-to study and reference book as well. Currently, she is a consultant for a division 1 university sports program, and she also works with clients on an individual basis. To maintain her R.D. and her specialty in sports nutrition, she is required to complete ongoing education and pass various exams. Clark's books are revised regularly, and provide her with essential information. Still, Clark's writing is easy to understand and follow for the layperson like myself. Clark includes recipes and client examples, as well as little "nuggets" of wisdom. She reviews various well-known diets, comments on surgical options for weight loss, and ranks foods in terms of nutritional value. A wonderful resource.

  3. 5 out of 5

    Rachel Carr

    I received this book from a goodreads giveaway. This book is awesome! I has taken me almost 2 years to say that I'm done. That's because there is so much information in this book, I really didn't want to say I was finished with it. And I'm probably still not. This book will remain a reference tool for me. It is jam packed with lots of good information for athletes and anyone who wants to understand good nutrition. There are also lots of recipes and a wealth of information on nutrition, calories, I received this book from a goodreads giveaway. This book is awesome! I has taken me almost 2 years to say that I'm done. That's because there is so much information in this book, I really didn't want to say I was finished with it. And I'm probably still not. This book will remain a reference tool for me. It is jam packed with lots of good information for athletes and anyone who wants to understand good nutrition. There are also lots of recipes and a wealth of information on nutrition, calories, best practices for workouts, eating plans, etc. This is a terrific book for anyone looking to improve their athletic performance through nutrition, as well as anyone interested in improving their weight (increasing or decreasing weight) and getting the most out of your workouts.

  4. 4 out of 5

    JP

    I've read multiple Human Kinetics books and consistently find them credible and readable. Sports Nutrition equals that standard, and I can see why it's now in the 5th edition. Clark gives a lot of general guidance about what and how to eat, plus a lot of specialized advice for specific sports and situations. It's a big book, but the last half is recipes. Perhaps the most valuable component are the frequent call-outs to common conceptions, e.g. you need to eat directly after exercise to take adva I've read multiple Human Kinetics books and consistently find them credible and readable. Sports Nutrition equals that standard, and I can see why it's now in the 5th edition. Clark gives a lot of general guidance about what and how to eat, plus a lot of specialized advice for specific sports and situations. It's a big book, but the last half is recipes. Perhaps the most valuable component are the frequent call-outs to common conceptions, e.g. you need to eat directly after exercise to take advantage of the recovery window.

  5. 5 out of 5

    Priya

    read and indulged. i used it a lot when i was thinking about running a marathon and in the process of training for one. now i claim it as a nutrition bible. claimed to be for "jocks" mostly, but also good solid nutrition advice for the rest of the non-sportsy community. it's my favorite book on sports nutrition, and nancy clark is a top nutritionist, so eating up everything she says in her books and at nutrition conferences (which i pretty much do) wouldn't be a complete sham. read and indulged. i used it a lot when i was thinking about running a marathon and in the process of training for one. now i claim it as a nutrition bible. claimed to be for "jocks" mostly, but also good solid nutrition advice for the rest of the non-sportsy community. it's my favorite book on sports nutrition, and nancy clark is a top nutritionist, so eating up everything she says in her books and at nutrition conferences (which i pretty much do) wouldn't be a complete sham.

  6. 5 out of 5

    Crystal

    This was a very basic nutrition book. I would recommend it for new athletes, or people who have never studied or considered nutrition. Most of the information was good. I was surprised she recommended eating refined sugar, but then I realized that if you are training for a marathon you may not be able to eat enough calories. I liked how she emphasized the importance of eating nutritious calories and not just empty ones, and the book was well organized.

  7. 4 out of 5

    Simon-pierre Gagnon

    To be honest, I've read only the parts that were useful for me (Woman health tips is not that important for the man I am). This is a great resource... even tho I doubt that everything is up to date or true. A read a lot about nutrition, for sports or for everyday life, and there's a lot missing in there. It's a great starting point for someone who doesn't know a lot about nutrition, but it's still important to read other books on the matter. To be honest, I've read only the parts that were useful for me (Woman health tips is not that important for the man I am). This is a great resource... even tho I doubt that everything is up to date or true. A read a lot about nutrition, for sports or for everyday life, and there's a lot missing in there. It's a great starting point for someone who doesn't know a lot about nutrition, but it's still important to read other books on the matter.

  8. 4 out of 5

    Angelina

    The “Sports Nutrition Guidebook” by Nancy Clark, presents useful information on strategies for utilizing food to maximize and produce high amounts of energy, find a balance between one’s weight and activity, and it even provides over 65 different recipes for each category of food and meal that incorporate the healthy eating habits addressed. Throughout this book, Clark frequently and effectively uses food science in order to define and defend the practices she expresses. The levels of vitamins a The “Sports Nutrition Guidebook” by Nancy Clark, presents useful information on strategies for utilizing food to maximize and produce high amounts of energy, find a balance between one’s weight and activity, and it even provides over 65 different recipes for each category of food and meal that incorporate the healthy eating habits addressed. Throughout this book, Clark frequently and effectively uses food science in order to define and defend the practices she expresses. The levels of vitamins and minerals (ex. Vitamin A,C, and potassium), cholesterol, Omega-3 Fatty acids, etc… are shown for almost every kind of food, describing their detailed, analytical and biological effects on our body. Additionally, the different molecular structures of each of the components of food composition (proteins, carbohydrates, starches, sugars, fats, ect…) are drawn. Monosaccharides, disaccharides, and complex carbohydrates are just some examples of the molecules presented in this way. These diagrams are used to educate the reader about the scientific processes that occur throughout our body and digestive system when they are consumed. The amounts and places that these components can be most commonly found are expressed using a variety of methods. A few of these methods include: the impacts of ripening with regards to certain perishable foods, explanations and the applicability of the glycemic index, and an in-depth description and diagram of our digestive system, starting with our mouth and ending with the large intensive. The nutritional information and guidance conveyed not only effectively contributes useful instruction; but, exceptionally justifies and illustrates the analytical reasoning that makes these healthy practices accurate and true. Furthermore, a multitude of recipes are provided, actively implementing the habits and techniques recommended. These recipes contain the specific nutrients and their amounts; as well as, the number of calories per serving found within each dish. From what one buys at the grocery store to the meals prepared at home, reading this guidebook successfully shifts one’s mindset about food consumption. Understanding the science used to formulate the suggestions presented allows the reader to specifically apply this knowledge to their personal eating plan and schedule. Clark’s utilization and explanation of food science facilities this flexibility and ubiquitous applicability.

  9. 5 out of 5

    Garrett

    This book was recommended to me by my nutritionist for getting more detail and science-based information regarding how to best feed my body when training for endurance (and other) events. This is a textbook. So the information is dense and the audience is assumed to have a good background in basic nutrition and health concepts. So, it took me awhile to get through. But the information was so useful and clear, that I was able to start implementing strategies from the start. I also appreciated her This book was recommended to me by my nutritionist for getting more detail and science-based information regarding how to best feed my body when training for endurance (and other) events. This is a textbook. So the information is dense and the audience is assumed to have a good background in basic nutrition and health concepts. So, it took me awhile to get through. But the information was so useful and clear, that I was able to start implementing strategies from the start. I also appreciated her no-nonsense approach to diet and nutrition. She isn't trying to sell me on some expensive diet product or program. Instead, she focused on simple, real food and the value and benefits. Very educational!

  10. 5 out of 5

    Ulzii

    This book is a good for those who has no idea about what is nutrition and want to have a health diet, or starting healthy eating life style. The book is easy to read, not many scientist naming, or unfamiliar words. As a student who is learning in Exercise and Nutrition science, I found this book useful to find common knowledge, and get idea about nutrition in general. I would recommend you to read it. It includes many useful advice including gaining weight or losing weight. You can find pdf vers This book is a good for those who has no idea about what is nutrition and want to have a health diet, or starting healthy eating life style. The book is easy to read, not many scientist naming, or unfamiliar words. As a student who is learning in Exercise and Nutrition science, I found this book useful to find common knowledge, and get idea about nutrition in general. I would recommend you to read it. It includes many useful advice including gaining weight or losing weight. You can find pdf version for free if you google enough. I never bought the book, I use library as well as pdf boook I found on online.

  11. 5 out of 5

    Tarek

    Excellent and inspiring read about happy and effective eating This book provides suggestions that will help you sustain a healthy and enjoyable diet . It works well for athletes, people who want to lose weight, and the ones who want to gain weight. It promotes intuitive eating , choosing the right healthy food , but not depriving oneself completely of food that makes you happy , etc ... The author gives practical plans for how to eat, when to eat, what to eat , and most importantly ideas for heal Excellent and inspiring read about happy and effective eating This book provides suggestions that will help you sustain a healthy and enjoyable diet . It works well for athletes, people who want to lose weight, and the ones who want to gain weight. It promotes intuitive eating , choosing the right healthy food , but not depriving oneself completely of food that makes you happy , etc ... The author gives practical plans for how to eat, when to eat, what to eat , and most importantly ideas for healthy and tasty food

  12. 5 out of 5

    Terri

    Outstanding reference for anyone who wants to eat healthier and should be required reading for all athletes and active adults. It should be on the curriculum of every sports academy out there. This book contains lots of common sense tips, scientific explanations that you can understand and low-cost recipies for getting the most out of your diet with REAL food, not processed, expensive junk.

  13. 4 out of 5

    Jana Viktoria

    Truly a solid nutrition book. Most of it you will have heard before, but now you got the science to back it up. And while either Ms Clarke is sponsored by Big Cereal (and chocolate milk) - or she is - like me - just a huge fan... Doesn't matter. I love how she makes eating (even for sports performance) simple again. Food first. Real food. And hey, have your cake, people?! Truly a solid nutrition book. Most of it you will have heard before, but now you got the science to back it up. And while either Ms Clarke is sponsored by Big Cereal (and chocolate milk) - or she is - like me - just a huge fan... Doesn't matter. I love how she makes eating (even for sports performance) simple again. Food first. Real food. And hey, have your cake, people?!

  14. 5 out of 5

    Playmate1985

    Great Really great book. Definitely recommend for those who want to begin they journey into healthy lifestyle. It’s not too scientific but underlines value of balanced diet in sports

  15. 4 out of 5

    Debbie

    Good instruction

  16. 4 out of 5

    Dorothy

    As a person watching their carbs, this book made me rethink my daily intake of oatmeal, quinoa and brown rice. Still will pass on the breakfast cereal and orange juice.

  17. 4 out of 5

    Laura

    Read the sixth edition.

  18. 5 out of 5

    Tom C.

    Good stuff. A little preachy at times but I have to say this book helped me to one of my best endurance event races so far. Really. So on that basis alone it's 4 star material. Good stuff. A little preachy at times but I have to say this book helped me to one of my best endurance event races so far. Really. So on that basis alone it's 4 star material.

  19. 5 out of 5

    Heather

    fantastic sports nutrition evidenced based advice.

  20. 4 out of 5

    Jason

    The Sports Nutrition Guidebook is a useful resource for the average, healthy individual to have at hand as a nutritional resource. This book is more of a healthy living guide, than a sport specific guide, Individuals who are engaging in sports that require a lot of anaerobic activity, like football or baseball will not find this book as useful, but they will still find some great instruction. For endurance sports such as running or cycling, or for the general weekend warrior looking to have nutr The Sports Nutrition Guidebook is a useful resource for the average, healthy individual to have at hand as a nutritional resource. This book is more of a healthy living guide, than a sport specific guide, Individuals who are engaging in sports that require a lot of anaerobic activity, like football or baseball will not find this book as useful, but they will still find some great instruction. For endurance sports such as running or cycling, or for the general weekend warrior looking to have nutrition be a part of a healthy lifestyle, that is not concerned with larger than normal weight loss, this book is a good resource. While basic advice is well-written here, that shouldn't be really new to anyone who is familiar with good nutrition: a balance of proteins, carbohydrates, fiber, and dairy; and the importance of regular meals, some care is taken to readjust thinking about fad diets and dietary myths, especially in preparation for physical activity. Unbalanced approaches to carbohydrates, fluid, protein, etc. and their dangers are detailed in an easy to understand format. The chapter on misusing a healthy lifestyle for rapid weight loss or other eating disorders is tactfully written. The last third of the book is a useful recipe guide that applies principles taught in the book into practical meal planning steps that are neither arduous nor difficult for active individuals to adapt to. Creating a healthy approach to the body, especially in view of a fat obsessed society calls for balance and patience. There is nothing sudden or radical about the advice in this book, as it is above all, calling for a lifestyle that is healthy and active and is designed to provide nutritional advice for helping individuals achieve those goals. This book is a great resource for active people, who want sound, scientific advice that meets the needs of individuals in today's fast paced society.

  21. 5 out of 5

    Suzie Hamel

    Solid and Well Supported If you're looking for solid sports nutrition this is the place to find it. Based on proven research, and busting myths left and right. No fads, no gimmicks, just real food. Solid and Well Supported If you're looking for solid sports nutrition this is the place to find it. Based on proven research, and busting myths left and right. No fads, no gimmicks, just real food.

  22. 5 out of 5

    Douglas Lord

    This is a good starting place for anyone, but especially for active people. Because nutritional science changes and develops so frequently (seemingly daily), this serves as a starting point which usefully condenses standard information. NC familiarizes readers with the basics of good nutrition (e.g., why protein, carbs, fats are all important for our bodies) and emphasizes that not all calories are created equal. Clear advice (e.g., choose whole foods vs. highly processed ones) mesh with NC’s kn This is a good starting place for anyone, but especially for active people. Because nutritional science changes and develops so frequently (seemingly daily), this serves as a starting point which usefully condenses standard information. NC familiarizes readers with the basics of good nutrition (e.g., why protein, carbs, fats are all important for our bodies) and emphasizes that not all calories are created equal. Clear advice (e.g., choose whole foods vs. highly processed ones) mesh with NC’s knack for debunking nonsense like ‘I-don’t-like-breakfast/I-don’t-have-time/Won’t-carbs-make-me-fat.’ Topics of concern to athletes are covered, such as determining a ‘reasonable’ body fat level and advice on bulking and slimming without sacrificing overall health. There are about 100 pages of healthy, simple recipes (eat your heart out, Bobby Flay). Though some of the information is, naturally, dated, such as references to the Food Pyramid and some may quibble over things like that she mentions bagels quite a bit (they’re not your friends), this provides the kind of background/knowledge base upon which you can build your personal dietary approach.

  23. 5 out of 5

    Jaime O'Connell

    This book was recommended to me by a nutritionist I was seeing for help with my over-successful weight loss attempts and my growing unwillingness to put back on some weight. What I was really looking for was help determining a rough target number of calories to consume per day that would do a better job of customizing for my gender, age, body type and other demographics. The online calculators available (there are dozens) all give wildly varying answers and I hoped a well-researched text would h This book was recommended to me by a nutritionist I was seeing for help with my over-successful weight loss attempts and my growing unwillingness to put back on some weight. What I was really looking for was help determining a rough target number of calories to consume per day that would do a better job of customizing for my gender, age, body type and other demographics. The online calculators available (there are dozens) all give wildly varying answers and I hoped a well-researched text would help more than the internet. Unfortunately, this book did not in any way provide what I was looking for. In fact, it taught me almost nothing new that I hadn't already read when doing research online. It was reassuring, however, to have information I'd seen online verified by an obviously well-researched and edited book. Beyond that verification, however, I did not get anything from this text I hadn't already gotten for free from online research.

  24. 4 out of 5

    Tobias

    I'll start by confessing that it took me a while to get through this. Not because it was a tough read – rather the opposite – but because it's so very packed with knowledge. Rich information, impactful experiences, and curious tidbits. In total, I made 786 notes and highlights while reading this book's 525 pages, which should tell you something about how much there is to learn from it. Nancy Clark focuses on eating healthy to fuel your athletic endeavor but without any dogmatism, you usually see I'll start by confessing that it took me a while to get through this. Not because it was a tough read – rather the opposite – but because it's so very packed with knowledge. Rich information, impactful experiences, and curious tidbits. In total, I made 786 notes and highlights while reading this book's 525 pages, which should tell you something about how much there is to learn from it. Nancy Clark focuses on eating healthy to fuel your athletic endeavor but without any dogmatism, you usually see about "clean eating". The book is all about performing and being at your best and then there's no room for ideology. As an ethical vegan myself, however, I found plenty of good information and tips for my own diet specifically. If you want to feel good, stay healthy, and level up your sports diet, this book will show you exactly how (and why, for that matter). My only complaint is that, while reading it at night, it kept making me hungry with all its delicious food suggestions.

  25. 5 out of 5

    Jaroslav Tuček

    I hate it when authors use misleading titles for their books. I guess the fault is mine for not properly researching the contents of a book before I buy it - do not make the same mistake. This is not a sports nutrition book and serious athletes should stay away from it. Clark's intended audience is apparently of light physical activity levels, with the assumed purpose of losing weight. Very basic advice, mostly just presenting the USDA pyramid model (aren't you feeling healthier now that you fol I hate it when authors use misleading titles for their books. I guess the fault is mine for not properly researching the contents of a book before I buy it - do not make the same mistake. This is not a sports nutrition book and serious athletes should stay away from it. Clark's intended audience is apparently of light physical activity levels, with the assumed purpose of losing weight. Very basic advice, mostly just presenting the USDA pyramid model (aren't you feeling healthier now that you follow the government's official eating standards?) It's safe to assume that there is absolutely zero new information for serious athletes, unless you somehow managed to get by at a level where "eat your breakfast" is novel, useful advice. Probably a decent book for a couch potato living on fast food who has just decided to get healthier/more active.

  26. 5 out of 5

    Josh

    Good explanation of how to work with government approved food guides (ca. 2000). Overly focused on losing weight or losing body fat. Points I take away: 1. Using carb as muscle fuel, make sure to give myself 1-2 days to re-absorb. 1a. Insulin as growth hormone 2. 45 minute window post-workout for carb and a little protein to get to work really fast. (e.g. 100kCal (40 carb) as banana + PB perhaps, 30:40:30) 3. Metabolism adjusts to conserve during voluntary famine. 3a. Fat is talked down because it's tw Good explanation of how to work with government approved food guides (ca. 2000). Overly focused on losing weight or losing body fat. Points I take away: 1. Using carb as muscle fuel, make sure to give myself 1-2 days to re-absorb. 1a. Insulin as growth hormone 2. 45 minute window post-workout for carb and a little protein to get to work really fast. (e.g. 100kCal (40 carb) as banana + PB perhaps, 30:40:30) 3. Metabolism adjusts to conserve during voluntary famine. 3a. Fat is talked down because it's twice as energy dense as carb & protein. 3b. Offer body sufficient fuel, evenly spread through the day 3c. Build food plan using (i) daily logs and (ii) estimated daily requirements (BMR x activity factor + consumption through activity)

  27. 5 out of 5

    Sarah

    To start I did not purchase this book. I was sent the book via the Goodreads giveaway program. Ok, I actually like this book (no I did not dwell on every portion of the book). Although, some portions...are more self-explanatory. Regardless, the ideas are good. I enjoy how the book goes into explanations about some things. I just wish it wasn't as cut-and-dry. Conclusion I'll try to read this again (or rather...finish the entire book; I'm looking at the parts that are relevant to me and my course o To start I did not purchase this book. I was sent the book via the Goodreads giveaway program. Ok, I actually like this book (no I did not dwell on every portion of the book). Although, some portions...are more self-explanatory. Regardless, the ideas are good. I enjoy how the book goes into explanations about some things. I just wish it wasn't as cut-and-dry. Conclusion I'll try to read this again (or rather...finish the entire book; I'm looking at the parts that are relevant to me and my course of study), but I don't think it will happen for a while. I recommend this for those who have the time to read and are interested in weight loss or just are interested in one perspective on how to lose weight.

  28. 5 out of 5

    Dmitry Trofimov

    The book advocates for the quite traditional nutrition approach: less fat, more healthy slow carbs. You loose weight only when you eat less calories, then spend, no matter whether those calories came from. If you do sport, eat more. Eat before sport, after sport and during sport. And don't forget to eat your breakfast. In the beginning of the book there is a brief introduction to nutrition basics: what are fats, carbs and proteins, which types of sugars exist, etc. So there isn't anything new, but The book advocates for the quite traditional nutrition approach: less fat, more healthy slow carbs. You loose weight only when you eat less calories, then spend, no matter whether those calories came from. If you do sport, eat more. Eat before sport, after sport and during sport. And don't forget to eat your breakfast. In the beginning of the book there is a brief introduction to nutrition basics: what are fats, carbs and proteins, which types of sugars exist, etc. So there isn't anything new, but still the book is quite interesting in the way that it describes well known facts. It is very easy to read.

  29. 5 out of 5

    Christie

    Much like many of the comments below, this is a basic nutrition book for the average exerciser or a new athlete. It does have some tips for the marathoner or weight-lifter, but it is just a guideline to remain healthy at a basic level. I found this book great as I was reading it from a standpoint of helping others gain or lose weight healthfully and appropriately. I would recommend this book for those who are new to nutrition. I used a lot of her tips in my life now and I feel great and happy wi Much like many of the comments below, this is a basic nutrition book for the average exerciser or a new athlete. It does have some tips for the marathoner or weight-lifter, but it is just a guideline to remain healthy at a basic level. I found this book great as I was reading it from a standpoint of helping others gain or lose weight healthfully and appropriately. I would recommend this book for those who are new to nutrition. I used a lot of her tips in my life now and I feel great and happy with my nutritious and healthy lifestyle.

  30. 4 out of 5

    Lori Ann

    When I started taking a lot of cycling classes, I suspected that I really needed to plan my nutrition more carefully so as to make it through the classes. This book gives excellent ideas on what to eat, and what the timing should be. It also gave me a whole new perspective on including protein, dairy and whole grains with every meal to stay satiated longer. A great read to help your diet along.

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