Table of Contents
Introduction 1
1 Energy Systems and Physical Periodization 7
Energy Systems 7
Physical Periodization 9
History of Periodization 11
Proactive vs. Reactive Periodization 15
Overtraining (Underrecovery) and Injury 17
Signs of Overtraining 18
2 Nutrients for Life 21
The Six Essential Nutrients 21
Digestion Basics 22
Carbohydrates 28
Types of Carbohydrates 29
Fiber 39
Protein 41
Fat 50
Dietary Reference Intakes Definitions 60
Summary 69
3 Nutrition Periodization 71
The Important Role of Nutrition 72
Periodization and Nutrition Planning 76
Athlete Differences 76
Macrocycle Nutrition Guidelines 79
Mesocycle and Microcycle Nutrition Guidelines 85
Daily Nutrition for the Pre-season: Qualitative Recommendations 92
The FuelTarget™ 92
The Periodization Plates™ 98
Training Nutrition for the Pre-season 100
Training Nutrition for the Competition Season 116
The Periodization Plates™ 132
Training Nutrition for the Off-Season 133
Putting Nutrition Periodization to the Test 134
Summary 138
4 Successful Weight Management 139
A Different Approach 142
Behavior Change 142
Support System 150
Weight-Management Steps 153
Step 3: Use Quantitative Methods But Wisely 167
Summary 186
5 Nutrition Supplementation 187
The Nutrition Supplements Market 187
Supplement Regulation 188
Supplement Contamination 192
What to Look for and What to Avoid 195
Nutrition Supplements for Athletes 197
Other Things to Consider 207
Summary 230
6 Special Considerations for the Endurance Athlete 231
Dehydration 231
Immune System Depression 240
Vegetarianism 242
Travel Nutrition 245
Inflammation 248
Iron Deficiency Anemia 253
Summary 260
Bibliography 261
Index 273
About the Author 293