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Sports Nutrition Guidebook Sports Nutrition Guidebook FOURTH EDITION Nancy Clark, MS, RD, CSSD Healthworks Fitness Center Chestnut Hill, MA Human Kinetics Library of Congress Cataloging-in-Publication Data Clark, Nancy, 1951- [Sports nutrition guidebook] Nancy Clark’s sports nutrition guidebook / Nancy Clark. -- 4th ed. p. cm. Includes bibliographical references and index. ISBN-13: 978-0-7360-7415-5 (soft cover) ISBN-10: 0-7360-7415-5 (soft cover) 1. Athletes--Nutrition. I. Title. II. Title: Sports nutrition guidebook. TX361.A8C54 2008 613.2'024--dc22 2007051946 ISBN-10: 0-7360-7415-5 (print) ISBN-13: 978-0-7360-7415-5 (print) ISBN-10: 0-7360-8086-4 (Adobe PDF) ISBN-13: 978-0-7360-8086-6 (Adobe PDF) ISBN-10: 0-7360-7877-0 (Mobipocket) ISBN-13: 978-0-7360-7877-1 (Mobipocket) ISBN-10: 0-7360-7878-9 (Kindle) ISBN-13: 978-0-7360-7878-8 (Kindle) Copyright © 2008, 2003, 1997, 1990 by Nancy Clark All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought. The Web addresses cited in this text were current as of January 2008, unless otherwise noted. Developmental Editor: Heather Healy; Assistant Editor: Carla Zych; Copyeditor: Patricia McDonald; Proofreader: Jim Burns; Indexer: Nan N. Badgett; Permission Manager: Carly Breeding; Graphic Designer: Nancy Rasmus; Graphic Artist: Kim McFarland; Cover Designer: Keith Blomberg; Photo Office Assistant: Jason Allen; Art Manager: Kelly Hendren; Associate Art Manager: Alan L. Wilborn; Illustrator: Roberto Sabas; Printer: Versa Press Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Manager at Human Kinetics. Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 Human Kinetics Web site: www.HumanKinetics.com United States: Human Kinetics Australia: Human Kinetics P.O. Box 5076 57A Price Avenue Champaign, IL 61825-5076 Lower Mitcham, South Australia 5062 800-747-4457 08 8372 0999 e-mail: [email protected] e-mail: [email protected] Canada: Human Kinetics New Zealand: Human Kinetics 475 Devonshire Road Unit 100 Division of Sports Distributors NZ Ltd. Windsor, ON N8Y 2L5 P.O. Box 300 226 Albany 800-465-7301 (in Canada only) North Shore City e-mail: [email protected] Auckland Europe: Human Kinetics 0064 9 448 1207 107 Bradford Road e-mail: [email protected] Stanningley Leeds LS28 6AT, United Kingdom +44 (0) 113 255 5665 e-mail: [email protected] With appreciation for their patience, understanding, and love, I dedicate this book to my husband, John, and my children, John Michael and Mary. They feed my heart, nourish my soul, and empower my spirit. CONTENTS Preface vii Acknowledgments ix PART I Everyday Eating for Active People CHAPTER 1 Building a High-Energy Food Plan 3 CHAPTER 2 Eating to Stay Healthy for the Long Run 29 CHAPTER 3 Breakfast: The Key to a Successful Sports Diet 57 CHAPTER 4 Lunch and Dinner: At Home and on the Run 75 CHAPTER 5 Snacks and Snack Attacks 93 CHAPTER 6 Carbohydrate to Fuel Muscles 103 CHAPTER 7 Protein to Build and Repair Muscles 127 CHAPTER 8 Replacing Sweat Losses 147 PART II The Science of Eating for Sports Success CHAPTER 9 Fueling Before Exercise 167 CHAPTER 10 Fueling During and After Exercise 183 CHAPTER 11 Supplements, Performance Enhancers, and Engineered Sports Foods 199 CHAPTER 12 Age-Specific Nutritional Needs 215 iv PART III Balancing Weight and Activity CHAPTER 13 Assessing Your Body: Fat, Fit, or Fine? 229 CHAPTER 14 Adding Bulk, Not Fat 249 CHAPTER 15 Losing Weight Without Starving 265 CHAPTER 16 Dieting Gone Awry: Eating Disorders and Food Obsessions 289 PART IV Winning Recipes for Peak Performance CHAPTER 17 Breads and Breakfasts 315 CHAPTER 18 Pasta, Rice, and Potatoes 329 CHAPTER 19 Vegetables and Salads 341 CHAPTER 20 Chicken and Turkey 353 CHAPTER 21 Fish and Seafood 367 CHAPTER 22 Beef and Pork 377 CHAPTER 23 Beans and Tofu 385 CHAPTER 24 Beverages and Smoothies 395 CHAPTER 25 Snacks and Desserts 403 Appendix A: For More Information 415 Appendix B: Selected References 428 Appendix C: Engineered Sports Fuels and Fluids 443 Index 449 About the Author 460 v PREFACE “My diet is horrible. I’m so good at exercising—but I am so bad at eating right.” “I’m training hard but not getting the results I want. Something must be wrong with my diet.” “I feel so confused about what to eat. What is a well-balanced diet?” These are just a few of the questions and concerns both casual exercisers and competitive athletes share with me when I’m coaching them to win with good nutrition. More than ever, they feel confused about what and when to eat; how to fuel before, during, and after exercise; how to find their way through the jungle of engineered sports foods; and how to choose the best diet to help them lose fat and build muscle. There is no doubt in my mind that eating the right foods at the right times significantly improves performance and weight—as well as future health and well-being. I’ve helped many competitive athletes build bigger muscles, run faster marathons, and compete with higher energy. I’ve also helped many fitness exercisers train better, lose weight, and achieve dra- matic results. Yet, too many active people fail to eat well and are reluctant to do anything about it. They think eating well equates to denying their hunger and depriving themselves of flavorful and fun foods. This is not the case. Nancy Clark’s Sports Nutrition Guidebook, Fourth Edition, clarifies the confusion about how much carbohydrate, protein, and fat you should consume and teaches you how to enjoy a variety of tasty, nutrient-rich foods that can give you the winning edge. You’ll learn the latest informa- tion about the topics that matter most to active people: vii viii Preface • How to lose undesired body fat and have energy to exercise • When to eat so you optimize energy, muscle growth and repair, and performance—no more running out of gas during workouts (or the workday, for that matter!) • The proper balance and best sources of carbohydrate, to fuel your muscles, and protein, to build your muscles, including sample menus and suggestions • How much dietary fat is OK to eat and how to choose foods with health-protective fats • How to consume enough protein at meals, even if you are a veg- etarian • How to sneak more fruits and veggies into your daily food plan so you effortlessly enjoy these nutrient-dense sources of vitamins and minerals • Ways to tame the cookie monster (hint: the cookie monster visits when you get too hungry) If your goal is to move to the next level of performance and health, the up-to-date information in this book can help you get there. You’ll find answers to your questions about the glycemic index, amino acids, energy drinks, commercial sports foods, high fructose corn syrup, muscle cramps, organic foods, hyponatremia, and recovery foods as well as tips on how to apply this information to your sports diet and training program. Whatever you do, don’t show up for exercise but neglect to show up for winning meals and sports snacks! With best wishes for good health, high energy, and success with food, Nancy Clark, MS, RD, CSSD Healthworks Fitness Center 1300 Boylston Street Chestnut Hill, MA 02467 www.nancyclarkrd.com ACKNOWLEDGMENTS I’d like to acknowledge and express my sincere thanks to my family. With- out the love and support of my husband, John; my son, John Michael; and my daughter, Mary; I would lack the purpose, meaning, and balance that brings energy and inspiration to my life. To my running buddies, Jean Smith and Catherine Farrell, I extend my appreciation for sharing life’s marathons with me. To my clients, who teach me about sports nutrition up close and per- sonal, I extend my gratitude. By entrusting me with their experiences, they help me to help others with similar nutrition concerns. Throughout this book, I have shared their stories, but I have changed their names and occupations to protect their privacy. I’m appreciative of the numerous recipe contributors as well as my faithful recipe testers: my neighbors, Joan and Rex Hawley; my mother and brother, Janice and Warren Clark; and my immediate family. And last but not least, I thank the staff at Human Kinetics for their support of this book, from the first edition to this fourth edition. Special thanks to Rainer Martens, Martin Barnard, and Jason Muzinic as well as Heather Healy, Alexis Koontz, Kim McFarland, Sue Outlaw, Nancy Rasmus, and Carla Zych. ix PART I Everyday Eating for Active People CHAPTER 1 Building a High-Energy Food Plan “Nutrition is my missing link. I know I could feel better, have more energy, and have better workouts if I were to eat better. But I get confused about what to eat and overwhelmed by my busy lifestyle.
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