Power Eating, Third Edition

328 Pages·2006·2.011 MB·English

by  Susan Kleiner, Maggie Greenwood-Robinson

Power
Eating
THIRD EDITIoN
Susan M. Kleiner, PhD, RD
High Performance Nutrition
Mercer Island, Washington
with
Maggie Greenwood-Robinson, PhD
HUMAN
KINETICS
Library of Congress Cataloging-in-Publication Data
Kleiner, Susan M.
Power eating / Susan M. Kleiner, with Maggie Greenwood-Robinson. --
3rd ed.
p. cm.
Includes bibliographical references and index.
ISBN-13: 978-0-7360-6698-3 (soft)
ISBN-10: 0-7360-6698-5 (soft)
1. Athletes--Nutrition. 2. Bodybuilders--Nutrition. I.
Greenwood-Robinson, Maggie. II. Title.
TX361.A8K595 2006
613.2'024796--dc22 2006024655
ISBN-10: 0-7360-6698-5 (Print) ISBN-10: 0-7360-8492-4 (Adobe PDF)
ISBN-13: 978-0-7360-6698-3 (Print) ISBN-13: 978-0-7360-8492-5 (Adobe PDF)
Copyright © 2007, 2001, 1998 by Susan M. Kleiner and Maggie Greenwood-Robinson
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Power
Eating
THIRD EDITIoN
Contents
Preface vii
Acknowledgments ix
PART I Foundation
1 Eating for Power 3
2 Manufacturing Muscle 17
3 Fueling Workouts 41
4 Managing Fat 65
5 Burning Fat 77
6 Hydrating for
Heavy-Duty Workouts 97
PART II Supplements
7 Vitamins and Minerals
for Strength Trainers 117
8 Muscle-Building Products 151
9 Performance Herbs 185
iv
PART III Plans and Menus
10 Developing a Power
Eating Plan 199
11 Planning a Peak 211
12 Maintaining Physique
Menu Plans 223
13 Building Muscle Menu Plans 233
14 Losing Fat Menu Plans 243
15 Getting Cut Menu Plans 253
16 Power Eating Recipes 263
Appendix A: Three-Day Food Record 283
Appendix B: Healthy Fast Food 287
Works Consulted 289
Index 307
About the Authors 313
v

Preface
The science of sport nutrition is moving at an astronomical pace. The third edi-
tion of Power Eating is virtually a whole new book, and it’s bigger and better than
ever. The input from readers of the last edition has been invaluable, and I have
added new sections and menus for novice strength trainers, as well as staying
on the cutting edge of the science of nutrition for competitive athletes.
Power Eating has held its place at the top of the bookshelf because it gives not
only the latest published research but a play-by-play report of what research
is currently being conducted in laboratories around the world. Finally, it tells
you how to put it all together to reach your goals. It’s a true insider’s view of
the latest news on muscle-building supplements like beta-alanine as well as
state-of-the-art diet and supplement strategies for gaining energy, getting cut,
enhancing mood, and tightening mental focus.
Power Eating is the leader in guiding you through all your training periods
throughout the year. The Power Eating menus are unsurpassed in their level of
detail, yet they’re practical to customize and follow in your busy life. Whether
you are trying to maintain muscle, build muscle, lose fat, or cut, the Power
Eating diet plans will get your body where you want it to be when you want it
to be there while keeping you healthy, safe, and legal. You can have it all. Just
train hard and Power Eat!
vii

Acknowledgments
To Maggie Greenwood-Robinson, once again, thank you for an extraordinary
job. I always look forward to working with you. Many thanks to Martin Bar-
nard, our acquisitions editor, who has always shared our Power Eating vision;
to Jana Hunter, for coming on board and helping us bring the third edition to
life; to Heather Healy, our developmental editor; and to Alisha Jeddeloh, our
copyeditor, for your keen eyes and high standards. To Al Zuckerman, my agent,
thank you for your encouragement, intelligent advice, and great laugh. To
the many teams, athletes, and clients whom I’ve worked with over the years,
your passion to excel has challenged me to keep growing in my knowledge
and practice. To my readers, your e-mails are thoughtful and uplifting. Thank
you for all your suggestions and kind words. To my whole family, thanks for
always being in my corner.
ix