Velopress, Ratgeber, Sports Nutrition Handbook: Eat Smart. Be Healthy. Get on Top of Your Game. (Englisch, Justyna Mizer...

IntroductionChapter 1: Powering the AthleteATP RegenerationBody FatNutrition RoundupChapter 2: CarbohydratesGlycogen: Power Supply for the MusclesCarbohydrate Replacement After ExerciseThe Glycemic Index: Foods Affect Blood Sugar DifferentlyGlycemic Load: The Glycemic Index in ActionCarbohydrates Before and During ExerciseEating Carbohydrates Before Going to SleepStarting the Day with a Good BreakfastCarbohydrate Loading Before a Race or CompetitionDifferent Types of CarbohydratesNutrition RoundupRecommended Carbohydrate IntakeChapter 3: ProteinProtein Building Blocks: Amino AcidsHow the Body Digests ProteinProtein Absorption and Biological ValueHigh-Protein DietsAnimal Sources of ProteinThe Simple EggPlant Sources of ProteinNutrition RoundupRecommended Protein IntakeChapter 4: FatsDifferent Fats Have Different FunctionsFat ClassificationsFats During ExerciseOptimal Body Fat ContentCholesterolHigh-Fat DietsKetogenic DietsNutrition RoundupRecommended Fat IntakeChapter 5: HydrationMaintaining HydrationNot All Water Is the SameSports Drinks and the Water-Nutrient BalanceEnergy DrinksOther Caffeinated BeveragesAlcoholic BeveragesNutrition RoundupRecommended Water IntakeChapter 6: Sample Meal PlansStrength Training and BodybuildingCyclingSwimmingMartial ArtsSoccerLong-Distance RunningKetogenic DietCheat MealChapter 7: RecipesCoconut Pancakes with Mango MousseFruit and Oatmeal CrumbleRice and Millet PancakesMillet Pudding with Peanut Butter and PomegranateChocolate-Date ButterChocolate Smoothie with PrunesQuinoa, Banana, and Raspberry SmoothieStrawberry, Rhubarb, and Amaranth SmoothieToast with Beets and Cottage CheeseSalad with Roasted Beets and ProsciuttoQuinoa Salad with Salmon and GrapefruitQuinoa with Turkey and VegetablesChicken with Lentils and VegetablesSalmon Burgers with Guacamole and YogurtRice Noodles with Miso and SalmonRice Noodles with BeefScallops with Lentils and CarrotsCod with Sweet Potato FriesShrimp with Zucchini Ribbons and RiceTuna Steak with SpinachChicken and Vegetable SkewersChapter 8: Nutritional SupplementsBranched-Chain Amino AcidsGlutamineArginineCreatineProtein SupplementsBeta-alanineL-carnitineCarbohydrate SupplementsGainers and Combined Protein and Carbohydrate SupplementsMeal ReplacementsProbiotics and PrebioticsPre-workout SupplementsNutrition RoundupBibliographyIndexAbout the AuthorsMy Nutrition Notes.