Anita Bean - The Complete Guide to Sports Nutrition

Bloomsbury Sport

An imprint of Bloomsbury Publishing Plc

www.bloomsbury.com

This electronic edition published in 2017 by Bloomsbury Publishing Plc

BLOOMSBURY and the Diana logo are trademarks of Bloomsbury Publishing Plc

Copyright 2017, 2013, 2009, 2006, 2003, 2000,

1996, 1993 Anita Bean

Anita Bean, 2017

All images Getty Images with the exception of the following; Adrian Lawrence Photography

Eighth edition 2017

Seventh edition 2013; reprinted 2013, 2014 and 2015

Sixth edition 2009; reprinted 2010, 2012

Fifth edition 2006

Fourth edition 2003

Third edition 2000; reprinted 2001

Second edition 1996; reprinted 1997 (twice), 1998,

1999, 2000

First edition 1993; reprinted 1994, 1995

Anita Bean has asserted her right under the Copyright, Designs and Patents Act, 1988, to be identified as the Author of this work.

All rights reserved
You may not copy, distribute, transmit, reproduce or otherwise make available this publication (or any part of it) in any form, or by any means (including without limitation electronic, digital, optical, mechanical, photocopying, printing, recording or otherwise), without the prior written permission of the publisher. Any person who does any unauthorised act in relation to this publication may be liable to criminal prosecution and civil claims for damages.

No responsibility for loss caused to any individual or organization acting on or refraining from action as a result of the material in this publication can be accepted by Bloomsbury or the author.

British Library Cataloguing-in-Publication Data A catalogue record for this book is available from the British Library.

Library of Congress Cataloguing-in-Publication data has been applied for.

ISBN: 978-1-4729-2420-9 (PB)
ISBN: 978-1-4729-2421-6 (eBook)
ISBN: 978-1-4729-2422-3 (ePDF)

Lucozade, Rice Krispies, Cornflakes, Gatorade, Shredded Wheat, Bran Flakes, Cheerios, Weetabix, Crunchy Nut Cornflakes, Golden Grahams, Isostar, Fanta, Mars Bar, Just Right Cereal, Power Bar, Alpen and All Bran are all registered trademarks.

Bloomsbury Publishing Plc makes every effort to ensure that the papers used in the manufacture of our books are natural, recyclable products made from wood grown in well-managed forests. Our manufacturing processes conform to the environmental regulations of the country of origin.

To find out more about our authors and their books please visit www.bloomsbury.com where you will find extracts, author interviews and details of forthcoming events, and to be the first to hear about latest releases and special offers, sign up for our newsletters .

//CONTENTS

ACKNOWLEDGEMENTS

I would like to thank Simon, my husband, for his patience during the writing of this book, and for putting up with my many hours of working at the computer. I am so very grateful to Chloe and Lucy, my two beautiful (and sporty) daughters for providing me with inspiration, joy and fulfilment. This book would not have been written without the vision, support and talent of the wonderful editorial team at Bloomsbury, especially Charlotte Croft and Sarah Skipper. Many other people have contributed directly and indirectly to this book. These include the many athletes, coaches and scientists whom I have had the privilege to meet and work with over the years. They have provided me with inspiration, knowledge and precious insights into sport. I value their suggestions, comments and honesty.

FOREWORD

I know from first-hand experience just how important good nutrition is for sports performance. Its always been a crucial part of my training strategy and has, undoubtedly, helped me achieve the success Ive enjoyed. Ive learned over the years that I have to fuel my body properly, otherwise I wouldnt have the energy or the strength to push my body through gruelling workouts and races.

My biggest nutritional challenge has always been eating enough food. In training, I burn 50006000 calories a day, which is a vast amount of food! And definitely not easy to fit in around training and everything else.