the principles of everyday eating
Are you achieving your peak training diet? ?
Maximising food variety ?
The good oil on fats ?
Wholesome and refned carbohydrate-rich choices
balancing carbohydrate with fuel needs ?
Looking after daily fuid needs ?
Salt—friend or foe? ?
Safe and sensible ways with alcohol ?
How to predict your daily energy requirements
Average activity levels expressed as multiples of bMR
Estimated energy cost of activity (kilojoules/minute)
Hints for an iron boost ?
Calcium-rich foods for the optimal training diet
Hints for a calcium boost ?
It’s all in the timing! ?
How to mix and match plant foods to complement proteins
Achieving an ideal physique
Avoiding the pitfalls of restrained eating ?
Achieving a high energy intake ?
Are you eating to compete at your best? ?
Fuelling up for sports competition ?
Fluid and fuel strategies during competition ?
Timing of fuid intake
Amount and timing of carbohydrate
Types of carbohydrate foods
A special note about refuelling and muscle damage
special recovery strategies for the dehydrated athlete ?
ideas for recovery snacks and light meals
effect of salt (sodium) replacement on rehydration
Pills and potions
Figure 6.1. The cost-beneft ratio for supplements
Practical assistance to meet nutrition goals
Direct enhancement of sports performance
The placebo effect
Inadvertent doping outcomes
Summary of some popular so-called ergogenic aids
eating well in a cafeteria-style dining hall ?
Factors possibly associated with runner’s diarrhoea ?
Jumps, sprints and hurdles
an analysis of a typical day’s eating for Michael
powerlifting and throwing
Contaminated supplements: The end of a career?
Fictional advertisement for a body-building supplement
how to evaluate dietary advice ?
Joe biceps’ body-building Pre-contest Diet
Judo and boxing
typical day’s eating for Daniel: weight-loss diet
Gymnastics and diving
slowing down the rate of eating ?
Australian Rules football
surviving a big night out ?
Rugby League and Union
Soccer (football) and feld hockey
Basketball and netball
Fast food doesn’t need to be junk food!
The science of fuid and fuel for court sports
Putting fast foods in your nutrition playbook ?
A gold-medal travelling nutrition plan ?
Non-perishable food supplies for the travelling athlete
eating well in a restaurant ?