Rowena Visagie - Feed Your Fitness: A Cookbook to Fuel High Performance

Feed Your Fitness is a one-stop nutritional eBook designed for the athlete in you and in your family. This eBook has been categorized into four parts - How to Feed Your Athlete, Recipes for Training, Recipes for Competition and Recipes for Recovery that provide specific information on the nutritional needs of both endurance and strength athletes and helps you choose the best foods for the type of sports you participate in.

To navigate, use the guide at the end of the eBook, both of which have built in links to take you to the relevant chapters and recipes. The Recipes by Nutrient Content guide acts as an instant reference of the different recipes under each nutrient, making it easier to select the recipes you want to cook.

The recipes are divided into three groups Recipes for Training, Recipes for Competition and Recipes for Recovery these are further subdivided into drinks, portables, soups, salads, mains, sides, and desserts.

Most recipes have a photograph of the finished dish to inspire you and show you exactly what you are aiming for. The image appears both as a thumbnail next to the recipe name and as a full-page image at the end of the recipes. All of the pictures in this eBook will enlarge if you double tap on them. To continue reading, simply close the image using the X in the top corner.

We suggest that this eBook looks best on most devices with the following settings:

Icons

The recipes in this guide feature icons that point out recipes geared for specific nutritional needs:

Fat Conscious

Keeps calories down (fat is very calorie dense) to help prevent weight gain

Protein Rich

Important for strength and rebuilding muscle

Carbohydrate Rich

Provides important fuel for endurance and high intensity activities

High Fibre

Is ideal for larger meals 35 hours before activity

Easily Digestible

Best for digestion before and during training sessions and competitions

We designed Feed Your Fitness to be your one-stop nutrition guide for the athlete in you and in your family. In these pages, you have access to a wealth of nutritional knowledge as well as more than 80 power-packed recipes and variations to fuel your body.

You can learn the basics of nutrition, and why macronutrients (carbohydrates, proteins, and fats) as well as various micronutrients (vitamins and minerals) are important for every athlete. You can also explore fluids and electrolytes and the role they play in your performance on the field, in the gym, and more.

Feed Your Fitness provides specific information on the nutritional needs of both endurance and strength athletes and helps you choose the best foods for the type of sports you and your family members participate in. We help you stock your pantry, select essential cooking tools, and even give you hints on quick-cooking methods and meal assembly. We also provide easy-to-follow information on making real-food portables and homemade sports drinks and smoothies, leaving out all the mystery ingredients from shop-bought options.