Peak Nutrition: Smart Fuel for Outdoor Adventure 9781680512069, 1680512056

2020 National Outdoor Book Award Winner - Instructional Category Climbing partners Maria Hines, a James Beard"“awa

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English Pages 336 Year 2020

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Peak Nutrition: Smart Fuel for Outdoor Adventure
 9781680512069, 1680512056

  • Commentary
  • Smart Fuel for Outdoor Adventure, 100 simple and tasty recipes within the context of outdoor goals and body science

Table of contents :
CONTENTS
Preface

Introduction

How to Use This Book

PART I. MAKING FOOD PART OF YOUR ATHLETIC PLAN

1.The Importance of Nutrition for Athletes

Fueling Activity and Strengthening Immunity

Nutrition, Body Composition, and Recovery

2.Building Food Habits

Creating Habits

Peak Nutrition Anchors

Establishing Goals and Ensuring Consistency

Measuring Progress

3.Motivation

Falling Off the Wagon

Breaking Bad Habits

The Power of Intentionality and the Value of Failing

Create Rituals and a Goal Check-In

4.Longevity and the Aging Athlete

Performance and the Physical Body

Biomarkers of Aging

Increasing Longevity

The Aging Brain

Supplementation for Longevity

Benefits of Fasting

Mindset Matters

PART II. FOOD AND YOUR BODY

5.Guts and Brains

Humans Eat Food Not Nutrients

Macronutrients and Energy

The Pathway of Digestion

Bacteria in the Gut

Nutrient Absorption and Storage

Controlling the Digestive System and the Second Brain

Brain-to-Gut Communication

Gut-to-Brain Communication

GI Dysfunction

Food Intolerances

6.How Fuel Provides Energy

Adenosine Triphosphate (ATP)

Energy Transfer and Energy Systems

Mitochondria and Training for Endurance

Macronutrients: Carbs, Fat, and Protein

Insulin and Blood Sugar Levels

Micronutrients: Vitamins, Minerals, and Phytonutrients

Hydration

Caffeine: The Good, the Bad, and the Ugly ...

Nutrient Timing

7.Creating Your Own Nutrition Plan

Step 1: Set Yourself Up for Success

Step 2: Calculate Your Energy Needs

Step 3: Get Your Macros!

Step 4: Eat Whole Foods That Are Nutrient Dense

Step 5: Be Consistent

Step 6: Individualize—Know Thyself!

Eating for Your Body Type

PART III. FINE-TUNING YOUR NUTRITION

8.Sport-Specific Nutrition Recommendations

Trail Running

Multiday Alpine, Mountaineering, Big Wall

Strength Training and Bouldering

Single-Pitch Trad and Sport Climbing

Hiking and Backpacking

Backcountry Skiing and Snowboarding

Mountain Biking

Timing of Foods and Other Concerns

9.Advanced Nutrition Strategies

Weight Management and Body Composition

Cutting Calories for Fat Loss

Cutting Carbohydrates for Fat Loss

Carb Cycling

Carb Loading for Endurance

Event or Competition Days

Climbing Competitions or Two-a-Days

10.Recover Like a Champ

Stress in the Body

Inflammation in the Body

Methods for Destressing

Sleep Habits

Injury and Nutrition

Altitude Considerations

Recovery Recommendations

11.Female-Specific Performance and Nutrition

Biological and Physiological Differences

Thermoregulation

Fat Adaptation

Females and Muscle

Common Injuries

Menstrual Cycle

Hormone Phases and Effects on Exercise

Hormonal Issues and Special Diets

Ensuring Optimal Hormonal Balance

The Pill and Birth Control

12.Supplements for Mountain Athletes

Key Supplements for Mountain Athletes

Researching and Buying Supplements

A “Nontraditional” Supplement

Sports Gels—Are They Useful?

PART IV. PEAK NUTRITION STARTS IN THE KITCHEN

13.Sourcing Your Food and Planning for Outings

Gratitude and Privilege

Understanding Food Labels

Menu Planning

Sample Menus

Prepping and Cooking for Success

Outfitting Your Camp Kitchen

Your Carbon Footprint and Your Food

Eating on a Diet While on the Go

14.Lifestyle and Food Choices: Special Diets

Maria’s Trial and Error: Finding What Works

Mercedes’s Trial and Error: 24-Hour Fast

Researching and Trying a New Diet

The Ketogenic Diet

Intermittent Fasting

The Paleo Diet

Plant-Based Eating

The Battle of the Cravings

Final Thoughts

PART V. PEAK NUTRITION RECIPES

15.Base Recipes

16.Snacks on the Go

17.Breakfasts

18.Appetizers

19.Killer Salads

20.Main Courses

21.Desserts

22.Libations

Acknowledgments

Appendix 1: Guide to the Recipes

Appendix 2: Measurement Conversions

Appendix 3: Dietary Recipe Substitutions

Resources

Selected Bibliography

Recipe Index

Index

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