Nancy Clark's Sports Nutrition Guidebook

by Nancy Clark

Overview

Boost energy, lose fat, build muscle, and improve your performance with the best-selling nutrition guide for active people!

In Nancy Clark’s Sports Nutrition Guidebook, you’ll get real-world advice from an internationally respected and trusted sports nutritionist. You’ll find the latest research and information on what to eat before, during, and after exercise; sport drinks and energy foods; popular trends like keto and gluten-free diets; when and how much carbohydrate to eat; meal patterns that fit your training schedule; sustainability; and digestive issues. You’ll learn practical tips regarding vegan, diabetic, gluten-free, low-FODMAP, and bariatric diets. You’ll also find help for athletes with anorexia and binge-eating disorders. You'll learn how to resolve confusion about what to on a daily basis so you can make healthy and informed dietary decisions for yourself and your busy family.

Clark's practical suggestions for eating on the go will help you make good choices in any restaurant, café, drive-through, or convenience store. Learn what to eat before and during exercise and events, how to refuel for optimal recovery, and what athletes need to know about relative energy deficiency in sport (RED-S). With 89 family-friendly recipes, you’ll find plenty of meals to fuel performance that you can make right in your own kitchen.

Whether you’re preparing for competition or simply fueling your active lifestyle, Nancy Clark’s Sports Nutrition Guidebook will show you how to get maximum benefit from the foods you choose and the meals you make. Why settle for your current athletic level when a good fueling program can help you perform even better?

Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam.

Product Details

ISBN-13:	9781492591573
Publisher:	Human Kinetics Publishers
Publication date:	07/16/2019
Edition description:	Sixth Edition
Pages:	536
Sales rank:	164,255
Product dimensions:	5.90(w) x 8.80(h) x 1.10(d)
Age Range:	18 Years

About the Author

Nancy Clark, MS, RD, CSSD, is an internationally respected and trusted sports nutritionist specializing in nutrition for performance, wellness, and weight management, including helping athletes with eating disorders. At her private practice in the Boston area (Newton, Massachusetts), she counsels active people of all ages and athletic abilities—from high school athletes to Olympians—by giving one-on-one, personalized advice.

In the 40 years in which she has specialized in sports dietetics, Clark has helped thousands of casual and competitive athletes. Her more renowned clients have included members of the Boston Red Sox, Bruins, and Celtics, as well as athletes from many colleges in the area, including Boston College, Tufts University, and Brandeis University.

Clark enjoys speaking to teams, clubs, and health professionals, as well as writing as a way to teach people how to eat to win. Her best-selling book, Nancy Clark's Sports Nutrition Guidebook, has sold over 750,000 copies and is now in its sixth edition. Her other books include food guides for soccer players, new runners, marathoners, and cyclists. She also writes a monthly nutrition column called “The Athlete's Kitchen,” which appears regularly in over 100 sports publications and websites. Her nutrition advice and photo have even graced the back of the Wheaties box!

Clark received her undergraduate degree in nutrition from Simmons University in Boston and was honored with the Simmons Distinguished Alumna Award in 2007. Her dietetic internship was at Massachusetts General Hospital. She received her graduate degree in nutrition, with a focus on exercise physiology, from Boston University. She is a fellow of both the Academy of Nutrition and Dietetics and the American College of Sports Medicine (ACSM), and she has been a member of ACSM’s board of trustees. In 2015, she received the Nutrition Science Media Award from the American Society for Nutrition.

Table of Contents

Preface vii

Acknowledgments ix

Part I Everyday Eating for Active People

1 Building a High-Energy Eating Plan 3

2 Eating to Stay Healthy for the Long Run 35

3 Breakfast: The Key to a Successful Sports Diet 61

4 Lunch and Dinner: At Home, on the Run, and on the Road 79

5 Between Meals: Snacking for Health and Sustained Energy 99

6 Carbohydrate: Simplifying a Complex Topic 111

7 Protein: Building and Repairing Muscles 139

8 Fluids: Replacing Sweat Losses to Maintain Performance 161

Part II The Science of Eating and Exercise

9 Fueling Before Exercise 183

10 Fueling During and After Exercise 201

11 Supplements, Performance Enhancers, and Engineered Sports Foods 219

12 Nutrition and Active Women 239

13 Athlete-Specific Nutrition Advice 253

Part III Balancing Weight and Activity

14 Assessing Your Body: Fat, Fit, or Fine? 275

15 Gaining Weight the Healthy Way 295

16 Losing Weight Without Starving 311

17 Dieting Gone Awry: Eating Disorders and Food Obsessions 335

Part IV Winning Recipes for Peak Performance

18 Breads and Breakfasts 359

19 Pasta, Rice, and Potatoes 375

20 Vegetables and Salads 393

21 Chicken and Turkey 403

22 Fish and Seafood 419

23 Beef and Pork 429

24 Beans and Tofu 437

25 Beverages and Smoothies 453

26 Snacks and Desserts 463

Appendix A For More Information 479

Appendix B Selected References 497

Index 515

About the Author 525

What People are Saying About This

Tommy L. Owens

"Nancy Clark understands what it takes to be properly fueled for peak performance in any activity. Her experience as both athlete and nutritionist helped in creating a book that will benefit any athlete-serious, recreational, or weekend warrior."--(Tommy L. Owens, National Training Coordinator for Team in Training)

From the Publisher

"Nancy showed me how eating the right foods, at the right time, would both enhance performance and create a leaner physique. Those lessons, and many more, are included in Nancy Clark's Sports Nutrition Guidebook. It's a must-read for anyone involved in sport and fitness."

Jennifer Shultis
United States Adventure Racing National Champion
Captain of Team Eastern Mountain Sports

"Nancy Clark understands what it takes to be properly fueled for peak performance in any activity. Her experience as both athlete and nutritionist helped in creating a book that will benefit any athlete-serious, recreational, or weekend warrior.
Tommy L. Owens
National Training Coordinator for Team in Training

"The nutritional information in Nancy Clark's Sports Nutrition Guidebook helped me accomplish a lifelong goal of not only skating at the Olympics, but receiving the honor of becoming a silver medalist as well. I highly recommend her book."
Kitty Carruthers Conrad
Olympic Silver Medalist
United States Figure Skating Hall of Fame Member

Jennifer Shultis

"Nancy showed me how eating the right foods, at the right time, would both enhance performance and create a leaner physique. Those lessons, and many more, are included in Nancy Clark's Sports Nutrition Guidebook. It's a must-read for anyone involved in sport and fitness."--(Jennifer Shultis, US Adventure Racing National Champion, Captain of Team Eastern Mountain Sports)

Kitty Carruthers Conrad

"The nutritional information in Nancy Clark's Sports Nutrition Guidebook helped me accomplish a lifelong goal of not only skating at the Olympics, but receiving the honor of becoming a silver medalist as well. I highly recommend her book."--(Kitty Carruthers Conrad, Olympic Silver Medalist, United States Figure Skating Hall of Fame Member)

Interviews

Athletes and active individuals as well as personal trainers, sport nutritionists, dietitians, and other physical activity professionals.

Editorial Reviews

YA-- As a consultant to the Boston Celtics, Clark is well equipped to advise sports aficionados on their training diets. Although her focus is primarily on the serious athlete, her nutrition tips can be useful to anyone desiring a healthy lifestyle. Discussion of the carbohydrate issue, foods to eat before and after exercising, fluids, and supplements are presented. There is also a section on weight control tips as well as suggestions for gaining weight. Healthful recipes with nutritional and caloric information complete the volume. Most of this is information is basic and is available elsewhere, but Clark's abundant use of charts and diagrams and her enthusiatic presentation make the book a winner. --Anne Paget, Episcopal High School, Bellaire, TX

School Library Journal

“[Nancy Clark's Sports Nutrition Guidebook is] the go-to manual for active people to fuel their exercise endeavors… With a focus on sports nutrition, you’re not focused so much on losing, but on gaining. You’re gaining speed, strength and stamina along with mental acuity and improved wellbeing. Yes, it’s also a great recipe for fat loss, but the dropping of excess poundage, again, is a side benefit rather than a primary focus. And that’s what makes it sustainable. Sports nutrition is about the journey rather than the destination. Diet books come and go, but Nancy Clark’s Sports Nutrition Guidebook continues to be the book of choice for those who want to find out what they’re physically capable of… [The book] made all the difference for me. I had done reasonably well in my fitness journey, having lost 30 pounds of fat and gained a fair amount of muscle, but around 2003 was when I really wanted to up my game. I wanted to get faster and stronger and leaner. The director of health and fitness programs at the University of Calgary recommended Nancy’s book to me, and that was the start of changing how I viewed everything to do with food and fueling athletic performance. A decade later I’m a muscular Boston Marathon qualifier who can see his abs. Thanks, Nancy.”

James S. Fell— Author of Lose It Right: A Brutally Honest 3-Stage Program to Get Fit and Lose Weight Without Losing Your Mind

From the Publisher

Reviewer: John M Kaltenborn, MS, ATC, PES (James Madison University)
Description: This is a good basic reference for athletes or anyone looking to increase their general knowledge about proper eating habits to achieve their activity goals. This updates the 2003 edition.
Purpose: The book provides readers with a general knowledge base to help them achieve desired exercise or activity goals through the proper use of food. In light of the many fad diets that are not healthy, this book is needed. It provides enough basic information to help readers achieve exercise/activity goals while maintaining an overall healthy eating plan.
Audience: It is intended for any active persons, athletes, or individuals interested in improving their physique, performance level, or lifestyle through better eating habits. Nancy Clark does an excellent job of addressing this audience. Since she has been lecturing and writing books on this subject for almost two decades, she is a very credible source of information.
Features: Among a multitude of topics surrounding eating for an active person/athlete, the book covers how to eat throughout the day, pre- and post-workouts, as well as eating healthy throughout a lifespan. It has an extensive recipe section, providing readers with hundreds of recipes in any food category needed to provide proper nutrition for performance. The appendixes provide ample references for further research as well as key terms to help readers better grasp the concepts discussed in the book. The one shortcoming is that it does not delve into the nutritional needs for different sports. This is a possible feature that some readers would find helpful.
Assessment: This edition is of the same high quality that Nancy Clark is known for. As someone who attended a two-day nutritional workshop of hers based on the second edition of this book, I am pleased to see that this fourth edition has taken into account the new food choices/companies as well as the fad diets that have come along since then and since the 2003 edition. She remains informative as well as topical in this area.

Doody's Review Service