Żywienie w sporcie. Kompletny przewodnik

by Anita Bean

Żywienie w sporcie to książka niezbędna każdemu, kogo interesuje zwiększenie wydolności sportowej własnej lub podopiecznych. W niniejszym wydaniu znajdziemy przydatne informacje, oparte na najnowszych badaniach. Przewodnik ten pomoże ci: zwiększyć wytrzymałość, siłę i wydolność. Obliczyć własne zapotrzebowanie kaloryczne, węglowodanowe oraz białkowe. Poprawić nawodnienie organizmu i sylwetkę. Ocenić i znaleźć odpowiednie suplementy, odżywki i środki podwyższające sprawność organizmu, dające dodatkowe wspomaganie, poprawiające wydolność. Stworzyć codzienne plany żywieniowe, dzięki którym (zależnie od twoich potrzeb) stracisz na wadze, zredukujesz tkankę tłuszczową, zyskasz masę mięśniową lub lepiej przygotujesz się do zawodów. Podręcznik pomoże ci tez znaleźć odpowiedzi na pytania związane z żywieniem sportsmenek, aktywnych ruchowo dzieci oraz sportowców wegetarian.

Genres: Nutrition, Health, Nonfiction, Fitness, Food, Sports, Medical

317 pages, Paperback

First published August 1, 1994

Reviews

[toolie · Rating 4 out of 5]

Świetnie opracowany przewodnik po odpowiednim odżywianiu przy uprawianiu sportów wszelakich. Przy bieganiu bardzo mi pomogła, bo od zawsze mam problem z odpowiednimi posiłkami po-treningowymi. Tutaj dobrze jest to opracowane. Aż szkoda, że takich rzeczy nie omawia się na lekcjach biologii zamiast rozwoju pantofelka ;-)

Trochę zabrakło mi konkretnych przykładów przekąsek i posiłków - niby są, ale mocno podstawowe, więc pewnie będę musiała poszperać w necie.

[Laurel B · Rating 3 out of 5]

Really enjoyed this book for my course. It was informative in a way that took some knowledge I already knew and gave me reasons and justifications. It was simple to follow for anyone interested in sports nutrition. It's not a book for just the athlete, but for anyone that does some form of activity, whether that be once or twice a week at the gym or an occasional runner.
I especially liked the calculations and formulas it provided to calculate your calories needed as well as how much of those would be carbohydrates, protein and fat. It really puts a great perspective on things.

[Maranda Carvell · Rating 1 out of 5]

This was required reading for a sports nutrition course, and i completed disagreed with the author's dietary recommendations. She recommends an extreme amount of carbs and the specific meals she suggests are in no way nutritious.

[Joe Weber · Rating 5 out of 5]

Wish I could give it 6 stars, very clear and easily digestible (see what I did there), and would recommend to any athlete. Definitely biased towards endurance athletes, but some good info for strength athletes as well. Science-y enough to be interesting.

Last 70ish pages are references, and the thirty pages before that are appendices with tables that didn’t show up well on the ereader, so I skipped through them

[3thn · Rating 4 out of 5]

Great textbook

[Melissa Boufounos · Rating 4 out of 5]

The meal plans themselves could use some work.

Too much dairy pushing, and I truly don’t think athletes should be relying on dairy as much as this author recommends.

Also not a fan of how much soy is recommended for vegetarian Athletes.

But overall, the sports nutrition information in this text is on point with the latest research in this field and aligns with what I practice myself and what I recommend to my clients.

I just suggest better food choices.

[Joshua · Rating 4 out of 5]

Ok I didn’t read the whole thing cover to cover, but I read quite a lot of it and I’m pretty happy with what I got out of it. There’s a ton of useful information packed in this book and I could see myself going back to it repeatedly. I just wish I had taken notes on it. I think I’ll hang on yo the library’s copy for a bit and go through it again and take notes.

[Mert Topcu · Rating 4 out of 5]

This book gets to the bottom of lot of discussions happening in various social media, etc. via quoting good amount of research.

It's very comprehensive and has lot of really valuable information especially for athletes of course.

[Jesse Bustos · Rating 5 out of 5]

Extremely helpful and easy to understand. I loved the sample menu options with different variations and amount of calories.

[Cory R · Rating 3 out of 5]

Lots of repetition so could have been much shorter. Some useful content once you got through the more than required level of detail regarding various studies.

[Petr · Rating 4 out of 5]

According to the research done at the University of Uttar Pradesh I should be able to slash 15% off my 5K time just by eating stuff recommended in this book. Let's see.

[Mar · Rating 4 out of 5]

Actionable advice although her take on meal plan and nutrition options are a bit old-fashioned.

[Jamie Sutherland · Rating 5 out of 5]

Great source of information, and one I'll be keeping on the shelf to refer to before and during race season.

[Abed Pablo · Rating 4 out of 5]

Everything in moderation except protein. Eat all the protein. 4/5

[Sash · Rating 5 out of 5]

Great book. Covers the variety of nutrition topics very well backed up by scientific evidence.

[Kinga · Rating 4 out of 5]

4,5 ⭐️

[Joelle K · Rating 3 out of 5]

Lots of great info, just a long read

[Amanda · Rating 4 out of 5]

A comprehensive and scientific textbook on energy nutrition, expenditure and ways to optimize for endurance training. Also comes with a glossary of food with low GI and recipes for minority athlete groups such as the vegetarian, young, older, female athlete.

[Neil · Rating 3 out of 5]

This book is thorough and full of useful information. It has complete information for many types of athletes and special groups. There is some information that sources industry sponsored research (such as chocolate milk being the perfect recovery food) but so long as you're aware and check sources it's not problematic.

[James · Rating 3 out of 5]

Pg. 79 is a great example of how NOT to do a table in a book. Instead of being 20g of protein requires ###g of food; or 100g of food give ##g of protein, it just lists randoms grams of portions and grams of protein from that portion. No standard to easily compare and contrast. There are also ml thrown in too. While eggs just says "2", no grams no medium, large, X-large, just "eggs", 12g of protein.

Table 4.4 The protein content of various foods
Beef, fillet steak, grilled, lean: 100g = 29.5g of protein
Chicken breast, grilled meat only: 100g = 30g of protein
...
Chickpeas, boiled: 100g = 9g of protein
...

That's how you do that.


Pg. 199 '"Training for muscle gain" is wrong, this nutrition book needs to stay in its lane.
Squat, Press, and Deadlift are exercises for a serious muscle/strength program. While clean and jerk, and snatches are Olympic lifts and for power training.

Also, you don't "aim to train each muscle group once a week" and "train one part per workout" that's a bro-split, and it's been debunked. You're better off training muscle groups AT LEAST 2 times a week; with either Full body, Upper-Lower, or Push-Pull-Legs routine or a combination of them, such as Push, Pull, Legs, rest, rest, Full body, rest, repeat...

[Melody · Rating 3 out of 5]

Solid, informative and interesting. The parts about designing one's special performance diet made my eyes glaze over, though. I enjoyed the more general parts much more, though the phrase "thermic effect of feeding" makes me giggle in no matter what context I encounter it. Recommended for people who are serious about training, nutrition or both.

[Patrick · Rating 3 out of 5]

A good book telling what is the best way to eat for an athletic person. I like the book because not only does it tell you the guidelines to how, what, when to eat to maximize performance but it also tells you the scientific reasoning for doing so.

[Scott · Rating 4 out of 5]

A lot of info.....

[Brauszu · Rating 3 out of 5]

Generalnie nic czego bym się nie dowiedział wcześniej z internetu.

[Fabiana · Rating 5 out of 5]

Una delle mie passioni più grandi.
Libro bellissimo, utile e molto analitico e obiettivo!