2020 National Outdoor Book Award Winner - Instructional Category
Climbing partners Maria Hines, a James Beard"“awardwinning chef, and Mercedes Pollmeier, an NSCA-certified strength and conditioning specialist and Level 2 nutritionist, decided that they'd had enough of packaged bars and goos. As a celebrated chef, Hines can make anything taste great, and Pollmeier knows the science behind exercise nutrition. On their long drives to crags an idea blossomed: write a nutrition book for mountain sports.
Peak Nutrition details 100 simple and tasty recipes within the context of outdoor goals and body science: motivation, recovery, hydration; how our digestive system works; how food provides energy; effects of weather and altitude; the relationship between food, muscle, and cramping; how nutrition relates to mental and physical stress; and much more. The authors also explore shifting eating habits and ways to develop a healthier approach, whether bouldering, climbing, backcountry skiing, mountain biking, trekking, or trail running. "Peak Profiles" offer food tips from elite athletes such as backcountry boarder Jeremy Jones and climber Sasha Diguilian and sample menus help readers plan what to prep and pack.
Author(s): Hines, Maria
Publisher: Mountaineers Books
Year: 2020
Language: English
Commentary: Smart Fuel for Outdoor Adventure, 100 simple and tasty recipes within the context of outdoor goals and body science
Pages: 336
Tags: Smart Fuel for Outdoor Adventure, 100 simple and tasty recipes within the context of outdoor goals and body science
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
