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 dramatic 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 information about the topics that matter most to active people:

  • 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 vegetarian
  • 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

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