Endurance Sports Nutrition 2nd Revised edition

Aimed at recreational, competitive and elite athletes who regularly train for and participate in endurance sports events, as well as coaches and trainers, this book offers nutritional strategies for improving training and performance in more than a dozen endurance sports. It also includes nutritional strategies for vegetarian athletes.

Over 18,000 copies of the previous edition were sold worldwide. This book is aimed at recreational, competitive and elite athletes who regularly train for and participate in endurance sports events, as well as coaches and trainers of competitive and elite athletes. Written by a sports nutrition expert and accomplished endurance athlete, it provides a unique perspective on nutritional advice for endurance sports. It offers nutritional strategies for improving training and performance in more than a dozen endurance sports, including running, cycling, swimming, triathlons, rowing, trekking and winter sports. Readers will learn how to improve training diet, achieve or maintain a healthy weight, overcome extreme environments and control intake of food and fluids in preparation for competition. It provides guidance on choosing the best foods, fluids and supplements to train longer, recover more quickly and succeed in competitive events; and includes nutritional strategies for vegetarian athletes.

""Endurance Sports Nutrition "is like having your own personal sports dietitian throughout every step of your training."
Jean Knaack, Executive Director of Road Runners Club of America
"This new edition provides the essential information on sports nutrition for endurance athletes. Digest it with the proper fuel and you'll have a winning combination!""
Scott Jurek
Seven-time consecutive champion and course record holder of the Western States 100-Mile Endurance Run
""Endurance Sports Nutrition "provides advice and nutrition plans that will maximize performance and promote lifelong health.""
Michael Barry
Two-Time Olympic Cyclist

Preface		vi
Acknowledgments		viii
Part I Endurance--Specific Nutrition Strategies
Strengthening Your Nutritional Base		2	(26)
Meeting Energy Needs of Distance Demands		28	(19)
Boosting Your Strength-to-Weight Ratio		47	(22)
Timing Fuel and Fluids for Optimal Results		69	(32)
Using Supplements Effectively		101	(24)
Solving Peak Performance Challenges		125	(31)
Endurance Eating for Vegetarians		156	(14)
Planning Meals for Endurance Athletes		170	(14)
Part II Condition-Specific Nutrition Plans
Shorter-Range Events		184	(9)
Long-Distance Events		193	(21)
Ultraendurance Events		214	(19)
Multiday and Multileg Endurance Events		233	(15)
Rowing and Long-Distance Swimming		248	(9)
Extreme Heat		257	(15)
Extreme Cold		272	(12)
High Altitude		284	(8)
Appendix A: Measurement Conversion Charts		292	(2)
Appendix B: Facts About Vitamins and Minerals		294	(3)
Appendix C: High-Carbohydrate Foods		297	(2)
Appendix D: Eating on the Run		299	(5)
Selected Resources		304	(2)
Bibliography		306	(3)
Index		309	(3)
About the Author		312

Suzanne Girard Eberle is a registered dietitian specialising in sports nutrition, as well as a former US national champion distance runner. She writes articles for US fitness magazines and is still an active endurance athlete, competing in cycling, mountain and rock climbing, and winter sports. She is also a member of the American College of Sports Medicine and the American Dietetic Association.