Nancy Clark's food guide for marathoners: tips for everyday champions

Nancy Clark’s Food Guide for Marathoners......Page 4
DEDICATION & COPYRIGHT......Page 5
CONTENTS......Page 6
Foreword pg 6......Page 7
Preface. pg 7......Page 8
Acknowledgments pg 8......Page 9
1. Day-to-Day Eating for Health and High Energy pg 9......Page 10
2. Breakfast: The Meal of Champions pg 21......Page 22
3. How to Manage Lunch, Snacks, and Dinner pg 29......Page 30
4. Vitamins and Supplements for Marathoners pg  41......Page 42
5. Carbohydrate Confusion pg 49......Page 50
6. Protein for Marathoners pg 57......Page 58
7. Fats and Your Sports Diet pg 67......Page 68
8. Water and Sports Drinks pg 75......Page 76
9. Fueling Before You Exercise pg 81......Page 82
10. Foods and Fluids During Long Walks and Runs pg 89......Page 90
11. Recovering from Exhaustive Training pg 97......Page 98
12. Marathon Week: Nutrition Preparations pg 105......Page 106
13. Tips for the Traveling Marathoner pg 115......Page 116
14. Creating a Calorie Budget pg 121......Page 122
15. Weight Reduction for Marathoners pg 127......Page 128
16. Dieting Gone Awry pg 137......Page 138
17. How to Gain Weight Healthfully pg 145......Page 146
Afterword pg 149......Page 150
Recommended Reading pg 150......Page 151
Internet Resources pg 151......Page 152
Selected References pg 152......Page 153
Photo & Illustration Credits pg 153......Page 154
Index pg 154......Page 155