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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.
|Publisher:||Meyer & Meyer Sport|
|Product dimensions:||6.50(w) x 9.40(h) x 0.90(d)|
About the Author
Jeff Galloway is the designer of the Run-Walk-Run low mileage marathon training program, a Runner's World columnist, and an inspirational speaker for more than 200 running and fitness sessions each year. Jeff has worked with hundreds of thousands of runners including participants of run Disney events for which he provides training programs, tips and videos.
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