Nutrition for Runners

by Jeff Galloway

Overview

Author of the bestseller The Run-Walk-Run Method, Jeff Galloway now offers an expansive, state-of-the-art book on the importance of proper nutrition for runners. Jeff's trademarked Run-Walk-Run method has helped hundreds of thousands of average people to get off the couch and start running. This book goes even further by including all the relevant information for runners to treat their body well off the track as well as on. Proper nutrition is a key component to staying healthy. In order to treat our body right, we need to both exercise and eat well. Using material from renowned nutritionist Nancy Clark, Galloway gives the reader tips on how to get the most out of your body. This book offers a detailed program to help you set up your training and change your nutrition in order to reach the goal you have set for yourself. The book is loaded with tips on what to eat, when to eat, how much to eat, and how to combine all that with your training schedule while still retaining the chance to enjoy other aspects of life.

Product Details

ISBN-13:	9781782553588
Publisher:	Meyer & Meyer Sport
Publication date:	04/15/2014
Sold by:	Barnes & Noble
Format:	eBook
Sales rank:	872,618
File size:	10 MB

About the Author

Jeff Galloway, based in Atlanta, Georgia, was an average teenage runner who kept learning and working harder, until he became an Olympian. He is the author of the best-selling running book in North America and a Runner's World columnist, as well as an inspirational speaker to over 200 running and fitness sessions each year. Jeff Galloway has completed far more than 100 marathons, and he spends the time necessary to answer the questions of thousands of beginners, recreational runners, aspiring marathoners and time goal runners every year. Nancy Clark, an internationally known sports nutritionist, is board certified as a specialist in sports dietetics (CSSD). She counsels both competitive athletes and casual exercisers, and specializes in nutrition for exercise, wellness, and the management of eating disorders. Her successful private practice is located at Healthworks, the premier fitness center in Chestnut Hill (near Boston). Her clients have included the spectrum from Olympians and members of the Red Sox, Bruins and Celtics to high school and collegiate athletes to ordinary mortals, fitness exercisers, and weekend warriors. Her nutrition advice and photo have even been the back of the Wheaties box! Nancy writes a monthly nutrition column called The Athlete's Kitchen which appears regularly in over 100 sports and health publications and websites. Her best-selling book Nancy Clark's Sports Nutrition Guidebook, Fourth Edition (2008) is a valued reference, popular with health professionals and athletes alike. This best-selling resource offers both the scientific approach to eating for top performance, as well as the practical how to approach that includes specific menu ideas and food recommendations. Health and fitness are personal values for Nancy. She is a regular bicycle commuter and runner. She has completed several marathons, bicycled across America, and hiked in the Himalayas. She lives in the Boston area with her husband and two teenage children.

Table of Contents

Preface From Jeff: "Do we eat to run…or run to eat?" 6

Introduction: Jeff's Confession: "I was a fat kid." 7

Chapter 1 Use Your Brain! 8

Chapter 2 What Do Runners Need to Eat? 18

Chapter 3 Good Blood Sugar = Motivation 26

Chapter 4 Eating with a Purpose 32

Chapter 5 Nancy Clark's Key Concepts 40

Chapter 6 Eating for Energy 44

Chapter 7 Nutrients for Repair and Rebuilding 50

Chapter 8 Healthy Eating Guidelines 54

Chapter 9 Breakfast-The Meal of Champions 72

Chapter 10 Lunch 82

Chapter 11 Snacks 88

Chapter 12 Dinner 96

Chapter 13 Burning Fat 102

Chapter 14 Understanding Fat Accumulation and Burnoff 106

Chapter 15 Your Fat-Burning Tool Kit 114

Chapter 16 The Calorie Budget 122

Chapter 17 The Eating Plan-Meal by Meal 128

Chapter 18 Why We Store Fat 138

Chapter 19 Cognitive Fat-Burning Strategies 144

Chapter 20 Your Fat-Burning Training Program 158

Chapter 21 The Galloway Run-Walk-Run Method 166

Chapter 22 Nutrition and Exercise Myths 172

Chapter 23 Special Issues 176

Chapter 24 Recipes From Nancy Clark 186

Chapter 25 Fabulously Full-Figured? 192

Chapter 26 Heroes-People Like You Who Burned It Off 198

Chapter 27 Troubleshooting Performance Problems 206

Chapter 28 Staying Injury Free 216

Chapter 29 Choosing the Best Shoe for You 222

Index 228

Credits 232