Table Of ContentNutrition and Endurance 08.03.2004 6:08 Uhr Seite A
Nutrition and Endurance
Triathlon
Where Do I Begin?
Nutrition and Endurance 08.03.2004 6:08 Uhr Seite B
Nutrition and Endurance 08.03.2004 6:08 Uhr Seite i
Ironman Edition
Nutrition and
Endurance
T R I A T H L O N
Where Do I Begin?
By Sheila Dean
MS, RD, LD/N, CDE
Published by Meyer &Meyer Sport
Nutrition and Endurance 08.03.2004 6:08 Uhr Seite ii
British Library Cataloguing in Publication Data
A catalogue record for this book is available from the British Library
Dean, Sheila:
Nutrition and Endurance – Triathlon
Where Do I Begin?
Oxford: Meyer & Meyer Sport (UK) Ltd., 2004
ISBN 1-84126-105-X
All rights reserved, especially the right to copy and distribute,
including the translation rights. No part of this work may be reproduced –
including by photocopy, microfilm or any other means –
processed, stored electronically, copied or distributed in any form whatsoever
without the written permission of the publisher.
© 2004 by Meyer & Meyer Sport (UK) Ltd.
Aachen, Adelaide, Auckland, Budapest, Graz, Johannesburg,
Miami, Olten (CH), Oxford, Singapore, Toronto
Member of the World
Sports Publishers' Association (WSPA)
www.w-s-p-a.org
Printed and bound by: Gráficas, Santamaría, Spain
ISBN 1-84126-105-X
E-Mail: [email protected]
www.m-m-sports.com
Nutrition and Endurance 08.03.2004 6:08 Uhr Seite iii
Contents N
U
T
R
I
T
Part I – Ready, Set, Go! IO
N
Acknowledgements...........................................................8 A
N
Chapter 1 – Nutrition 101...................................................9 D
E
Chapter 2 – The Basics of Healthy Eating..........................21 N
D
Chapter 3 – Exercise Training 101.....................................39 U
R
A
N
C
Part II – Nutrition Basics
E
-
Chapter 4 – Carbohydrates: the Good, the Bad, the Ugly......53
T
R
Chapter 5 – Protein Power................................................65 I
A
Chapter 6 – Fat Matters....................................................73 T
H
L
Chapter 7 – Fluid Facts.....................................................81 O
N
•
Part III – Get Supplement Savvy •
•
Chapter 8 – The Ergogenic Edge.......................................91 5
Nutrition and Endurance 08.03.2004 6:08 Uhr Seite iv
6 Appendices
•• Related Organizations, Associations and Institutes...........130
•
Health, Nutrition and Fitness Related Newsletters............134
N
O Reliable Internet Resources.............................................135
L
H
T References.....................................................................137
A
RI Vitamin and Mineral Summary Table..............................138
T
Model for a Daily Food Journal.......................................143
-
E
C
N
A
R
U
D
N
E
D
N
A
N
O
I
T
I
R
T
U
N
Nutrition and Endurance 08.03.2004 6:08 Uhr Seite v
P A R T 1
Ready, Set, Go!
Nutrition and Endurance 08.03.2004 6:08 Uhr Seite vi
8
• Acknowledgements
•
•
N
O Many people have been involved in the creation of this book. I
L
H
T thank everyone equally, and here I wish to acknowledge a few.
A
I
R
T
First, thank you Thomas Stengel, of Meyer & Meyer publishing,
-
E for your direction, patience and encouragement throughout the en-
C
N
A tire book writing process. You are a pleasure to work with!
R
U
D
N I am deeply indebted to Blair LaHaye and especially Ashley
E
D Mustard for all their time and effort in proofreading the book.
N
A
N
Thank you Tom “Doc” Manfredi, Ph.D and Linda Lamont, Ph.D,
O
I
T of the University of Rhode Island, for being more than just profes-
I
R
T sors, but for inspiring me with your compassion, respect and
U
N firmness, to become a real scientist, writer and educator. Thank you
for giving me the opportunity to not only help myself but, even bet-
ter, “pass it forward.” I am eternally grateful!
Thank you to registered dietitians, Christine Miller, MS, RD, LD,
CDE and Jennifer Hutchinson, RD, LD, CSCS, and personal trainer,
Eric Mabie for your gracious and prompt assistance with all my ur-
gent questions.
Thank you to all my students, whose challenging questions have
helped shape and mold this book.
Thank you to Billy Joon for your love and support! You are amaz-
ing. Thank you to my wonderful parents, Iraj and Faye and sister,
Michele, for believing in me from day one. And of course, thank you
little Emily and Nicholas, my heart and soul, for letting me know
when it was time to take a break.
Finally, Thank you, Baha'u’llah, for making it happen.
Nutrition and Endurance 08.03.2004 6:08 Uhr Seite vii
CHAPTER 1
Nutrition 101
In the busy pace of our modern lifestyle, athletes (whether a
neophyte or an erudite) want the latest information on sports
nutrition and they want it NOW! But with sensationalist media
headlines, endless advertising, and growing Internet information,
what is the athlete to believe? Clearly, the need for the qualified
health professional to disseminate scientifically substantiated
sports nutrition information is not just desirable, it’s critical.
Think about it. If you wanted medical advice, you’d go to a
physician. If you needed to know the law, you’d ask an attorney,
if you had to do your taxes, you’d seek the assistance of an
