Endurance Sports Nutrition 2nd Edition by Suzanne Girard Eberle ISBN 1450432158 9781450432153

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ISBN 10: 1450432158
ISBN 13: 9781450432153
Author: Suzanne Girard Eberle

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.

Endurance Sports Nutrition 2nd Table of contents:

Part 1: Introduction to Endurance Sports Nutrition

1. Introduction to Endurance Sports Nutrition

   • The Role of Nutrition in Endurance Performance
   • The Science of Endurance Sports
   • The Importance of Fueling Before, During, and After Exercise

2. Energy Requirements for Endurance Athletes

   • Understanding Energy Balance
   • Macronutrient Needs: Carbohydrates, Proteins, and Fats
   • Energy Systems and How They Relate to Endurance Events
   • Determining Caloric Needs

Part 2: The Role of Carbohydrates, Proteins, and Fats 3. Carbohydrates: The Key Fuel for Endurance Athletes

• The Science Behind Carbohydrate Utilization
• Glycogen Storage and Depletion
• Carbohydrate Recommendations for Athletes
• Carb Loading: Myths vs. Facts

4. Proteins: Supporting Muscle Repair and Recovery

   • Protein Synthesis and Breakdown
   • Protein Requirements for Endurance Athletes
   • Timing Protein Intake for Optimal Recovery
   • The Role of Amino Acids in Endurance Sports

5. Fats: Fueling Long-Distance Events

   • Understanding Fat Metabolism
   • Essential Fatty Acids and Their Importance
   • The Role of Dietary Fats for Endurance Performance

Part 3: Hydration and Electrolytes 6. Hydration: Keeping the Body Balanced

• The Science of Hydration
• Fluid Needs Before, During, and After Exercise
• Dehydration and Its Impact on Performance

7. Electrolytes and Sports Drinks
   • Understanding Sodium, Potassium, and Magnesium
   • Electrolyte Losses in Sweat and Their Impact on Performance
   • Choosing the Right Sports Drink

Part 4: Specialized Nutrition for Different Endurance Events 8. Nutrition for Long-Distance Events (Marathons, Ultra-Endurance)

• Pre-Race Nutrition Strategies
• Fueling During the Event
• Post-Race Nutrition and Recovery

9. Nutrition for Cycling Events

   • Special Considerations for Cyclists
   • Carb Loading for Races
   • Race-Day Nutrition and Hydration

10. Nutrition for Triathletes

    • Balancing Energy Needs for Swim, Bike, and Run
    • Pre-Event, During-Event, and Post-Event Strategies
    • Special Nutrition for Ironman and Ultra-Triathlons

Part 5: Supplementation and Ergogenic Aids 11. Sports Supplements and Performance Enhancers – Common Supplements Used by Endurance Athletes – The Science Behind Creatine, Beta-Alanine, Caffeine, and Other Supplements – Safety and Efficacy of Supplements

12. Vitamins and Minerals for Endurance Athletes
    • Essential Micronutrients for Performance
    • Special Needs for Endurance Athletes (Iron, Calcium, Vitamin D)
    • Preventing Deficiencies

Part 6: Developing an Endurance Sports Nutrition Plan 13. Creating a Personalized Nutrition Plan – Factors to Consider: Age, Gender, Training Load, and Event Type – Periodization of Nutrition – Pre-Event and Post-Event Meal Planning

14. Nutrition and Weight Management for Endurance Athletes

    • Healthy Weight Loss Strategies for Athletes
    • Body Composition and Performance
    • Dealing with Weight Fluctuations

15. Food Choices for Endurance Athletes

    • Whole Foods vs. Supplements
    • Best Foods for Training and Recovery
    • Meal Timing for Optimal Performance

Part 7: Nutrition for Special Populations 16. Nutrition for Women in Endurance Sports – Unique Nutritional Needs for Female Athletes – Menstrual Cycle and Nutrition – Pregnancy, Lactation, and Endurance Sports

17. Nutrition for Young Athletes

    • Nutrition Guidelines for Youth Endurance Athletes
    • Special Considerations for Growth and Development
    • Healthy Eating Habits for Young Athletes

18. Nutrition for Master Athletes (Aging Endurance Athletes)

    • Changes in Metabolism with Age
    • Nutritional Adjustments for Older Athletes
    • Maintaining Performance into the Senior Years

Part 8: Overcoming Nutrition Challenges 19. Common Nutrition-Related Problems – Gastrointestinal Issues (Bloating, Cramping, Nausea) – Dehydration and Heat Illness – Preventing Overtraining Syndrome

20. Psychological Aspects of Nutrition and Endurance Sports
    • Mindful Eating for Athletes
    • Strategies for Overcoming Mental Barriers Related to Eating
    • The Role of Nutrition in Mental Focus and Motivation

Part 9: Putting It All Together 21. Putting Together a Race-Day Nutrition Strategy – Nutrition Protocols for Different Types of Events – Simulating Race Conditions During Training – Tracking and Adjusting Your Nutrition Plan

22. Maintaining Optimal Nutrition for the Long Term
    • Maintaining Healthy Habits Off-Season
    • Periodic Review and Adjustments to Your Nutrition Plan

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