Sports Nutrition Handbook

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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