ROAR: How to Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body for Life

by Stacy T. Sims PhD, Selene Yeager

Overview

“Dr. Sims realizes that female athletes are different than male athletes and you can’t set your race schedule around your monthly cycle. ROAR will help every athlete understand what is happening to her body and what the best nutritional strategy is to perform at her very best.”—Evie Stevens, Olympian, professional road cyclist, and current women’s UCI Hour record holder

Women are not small men. Stop eating and training like one.

Because most nutrition products and training plans are designed for men, it’s no wonder that so many female athletes struggle to reach their full potential. ROAR is a comprehensive, physiology-based nutrition and training guide specifically designed for active women. This book teaches you everything you need to know to adapt your nutrition, hydration, and training to your unique physiology so you can work with, rather than against, your female physiology. Exercise physiologist and nutrition scientist Stacy T. Sims, PhD, shows you how to be your own biohacker to achieve optimum athletic performance.

Complete with goal-specific meal plans and nutrient-packed recipes to optimize body composition, ROAR contains personalized nutrition advice for all stages of training and recovery. Customizable meal plans and strengthening exercises come together in a comprehensive plan to build a rock-solid fitness foundation as you build lean muscle where you need it most, strengthen bone, and boost power and endurance. Because women’s physiology changes over time, entire chapters are devoted to staying strong and active through pregnancy and menopause. No matter what your sport is—running, cycling, field sports, triathlons—this book will empower you with the nutrition and fitness knowledge you need to be in the healthiest, fittest, strongest shape of your life.

Product Details

ISBN-13:	9781623366865
Publisher:	Harmony/Rodale
Publication date:	07/05/2016
Pages:	304
Sales rank:	97,479
Product dimensions:	7.50(w) x 9.10(h) x 0.80(d)

About the Author

Stacy Sims, MSC, PhD, is a Stanford-based exercise physiologist and nutrition scientist and the cofounder and chief research officer of OSMO Nutrition, a sports nutrition company. A regular featured speaker at professional and academic conferences, including those hosted by USOC and USA cycling, she resides in Palo Alto, CA.

Selene Yeager is a professional health and fitness writer, certified personal trainer, USA cycling certified coach, professional mountain bike racer, and all-American Ironman triathlete. She has authored, coauthored, or contributed to dozens of books and national publications. A 2007 national magazine award nominee for excellence in service journalism, she lives in Emmaus, PA.

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Excerpted from "ROAR"
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Copyright © 2016 Stacy Sims.
Excerpted by permission of Potter/Ten Speed/Harmony/Rodale.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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Table of Contents

Introduction: You are not a Small Ma. Stop Eating and Training Like One vii

Part I What It Means to be a woman on the Move

Chapter 1 Battle of the sexes 3

Chapter 2 Demystifying and Mastering Your Menstrual Cycle 16

Chapter 3 Moving Through Menopause 35

Chapter 4 Do You Need to Take a Pregnant Pause? 57

Part II Your Female Fitness Foundation

Chapter 5 Making Weight 77

Chapter 6 Core Strength, Stability, and Mobility 95

Chapter 7 Power Up 109

Chapter 8 Go with You Gut 135

Chapter 9 Build Your Bones 146

Part III Your Plan for Peak Performance

Chapter 10 Daily Fueling 155

Chapter 11 Sports-Specific Fueling 174

Chapter 12 Hydration Power 191

Chapter 13 Going to Extremes 203

Chapter 14 Recover Right 221

Chapter 15 High Performance in a Pill? 233

Chapter 16 Brain Training 241

Chapter 17 Be your Own Brohacker 249

Appendix: Recipes 261

Resources 267

Acknowledgements 277

About the Authors 279

Index 281

Editorial Reviews

05/02/2016
Exercise physiologist and nutrition scientist Sims presents women with an enlightening guide to fueling and strengthening themselves for peak fitness. As a former athlete, Sims knows firsthand the dangers of following regimens designed for men; her maxim is “women are not small men.” In part one, Sims covers the basics of female physiology in easily comprehended terms, exploring topics such as body mass distribution and a woman’s capacity for cardio and endurance. She demystifies each phase of the menstrual cycle so that women can leverage the phase they’re in to their advantage; this section also includes a chapter on menopause. Part two focuses on how a woman builds weight, core strength, gut health, and strong bones, complete with how-to exercises and sample plans. Part three covers daily and sport-specific fueling, hydration, recovery, and handling extreme conditions. This book is a must for female athletes. (July)

Publishers Weekly

Dr. Stacy Sims is a singular voice and an epic intellectual talent in the health and fitness world. As former professional athletes turned fitness entrepreneurs, we have found that her insights into the unique interworkings of the female athletic body were a total game changer. ROAR will help athletes everywhere become faster, stronger, and healthier.”—Juliet and Kelly Starrett, New York Times bestselling author, and cofounders of San Francisco CrossFit and MobilityWOD

“Dr. Sims has taken her years of experience as an endurance athlete and scientist to create the ultimate guide to nutrition and performance for female athletes. No matter what your sport of choice is, ROAR is a book that no athlete should be without.”—Shaluinn Fullove, two-time U.S. Olympic Marathon Trials qualifier

"Having completed over 56 Ironmans, I can say with certainty learning how your body reacts to high endurance training and racing never stops. It’s discouraging to prepare for a race and have it derailed, not because you didn't do the work, but because your body didn't respond on that particular day. Dr. Sims will show you how you can take the steps to toe the start line with the best chance of delivering your maximum potential!”—Meredith B. Kessler, professional triathlete

"Dr. Sims helped me recover from hip surgery to win a World Championship bronze medal. Her personalized approach to training, recovery and nutrition can unlock an athlete's potential to achieve next level goals. Now all active women have access to the same groundbreaking information that made a significant impact on my career."—Lea Davison, Professional mountain bike racer and Olympian

"An enlightening guide [for women] to fueling and strengthening themselves for peak fitness. . . . This book is a must for female athletes."—Publishers Weekly 

“Dr. Sims has helped me manage the physical and mental stress that comes with my intense level of cycling. ROAR will help every athlete understand what is happening to her body and what the best nutritional strategy is to perform at her very best.”—Evie Stevens, Olympian, professional road cyclist, and current women’s UCI Hour record holder

From the Publisher