Greenwood-Robinson Maggie - Power Eating

Library of Congress Cataloging-in-Publication Data

Kleiner, Susan M.

Power eating / Susan M. Kleiner, PhD, RD, High Performance Nutrition, LLC, Mercer Island, Washington, with Maggie Greenwood-Robinson, PhD. -- Fourth edition.

pages cm

Includes bibliographical references and index.

ISBN-10: 1-4504-3017-1

ISBN-13: 978-1-4504-3017-3

1. Athletes--Nutrition. 2. Bodybuilders--Nutrition. I. Greenwood-Robinson, Maggie. II. Title.

TX361.A8K595 2013

613.7--dc23

2013006261

ISBN-10: 1-4504-3017-1 (print)

ISBN-13: 978-1-4504-3017-3 (print)

Copyright 2014, 2007, 2001, 1998 by Susan M. Kleiner and Maggie Greenwood-Robinson

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.

Notice: Permission to reproduce the following material is granted to instructors and agencies who have purchased Power Eating, Fourth Edition: pp. 33 and 331. The reproduction of other parts of this book is expressly forbidden by the above copyright notice. Persons or agencies who have not purchased Power Eating, Fourth Edition may not reproduce any material.

The web addresses cited in this text were current as of April 2013, unless otherwise noted.

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Photograph (cover): Human Kinects

Photographs (interior): Human Kinetics unless otherwise noted. Photo on page 74 Denis Anikin/fotolia.com. Photo on page 169 sylvaine thomas/fotolia.com. Photo on page 238 Monteleone/fotolia.com

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E5720

In loving memory of Mom and Dad, who showed me how to gracefully embrace strength and power

I am so excited to bring you the fourth edition of Power Eating. The fields of sport nutrition and exercise physiology are booming as the discovery of the human genome has resulted in an explosion of technology that has deepened our understanding of how the body works. For this edition I have cast a wide net to explain how the chemical properties of food, botanicals, and supplements turn genes on and off to affect our ability to gain muscle, burn fat, and enhance training. I also discuss how you can harness the power of the brain to drive metabolic processes through food, taste, mood, training, environment, and relationships.

As always, input from readers has been invaluable. You asked, and I have answered with a new chapter of menus for cross-trainers. All of the chapters and menus have been updated to stay on the cutting edge of the science for competitive athletes as well as novice and more casual trainers.

Power Eating has held its place at the top of the bookshelf because I give you not only the latest published research, but a play-by-play of the research being conducted in laboratories around the world, just as Im writing the book. Then, I tell you how to put it all together to reach your goals. This edition offers a true insiders view of the latest news on muscle-building supplements and state-of-the-science diet and supplement strategies for gaining energy, getting cut, enhancing mood, and tightening mental focus.

Power Eating is the leader in guiding you through all your training periods throughout the year. The Power Eating menus are unsurpassed in their level of detail yet practical to customize and follow in your busy life. Whether you are trying to maintain, build, taper, or cut, the Power Eating diet plans will get your body where you want it to be when you want it to be there, and keep you healthy, safe, and legal. You can have it all! Train hard and POWER EAT!

It is humbling that my readers have looked to Power Eating as their trusted resource for 16 years, since we published the first edition in 1998. You have inspired me through your stories in person and online, through emails and hand-written notes, encouraging me to write a fresh, fourth edition that once again breaks new ground in the pursuit of strength and power. Thank you once again to my teammate in creating this legacy, Maggie Greenwood-Robinson. You are an all-star writer whose chops only keep getting better. Writing books is like an endurance relay, and your smooth hand-offs make it look easy all the way to the finish line! To Amanda McQuade Crawford, medicine hunter and herbalist extraordinaire, thank you for sharing your elite expertise on botanicals. Thank you to my dear friend, Shar Sault, two-time consecutive winner of the drug-tested World Figure Title of Ms. Natural Olympia, for sharing some of your fast, delicious and nutritious recipes in this fourth edition of Power Eating. To our acquisitions editor, Justin Klug, thank you for taking me seriously when I proposed a new edition and for shepherding it through the publication process with understanding and zeal. The entire team at Human Kinetics is fantastic. I always know that the intensive editorial process will produce a final product that is extraordinary. To Anne Hall, Martha Gullo, Tyler Wolpert, Kim McFarland, Sue Outlaw, and others, thank you for your unwavering support of my vision for