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Book

Run. Walk. Eat. : a practical nutrition guide to help runners and walkers improve their performance and maximize their health

Call Number

  • 796.42 G1735 (OSH)

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Publication Information

Aachen : Meyer & Meyer Sport, 2024.

Physical Description

147 pages : color illustrations ; 24 cm

Summary

Good nutrition is an important facet of good health, and good nutrition is even more important for runners. Whether a person is running a 5-minute mile or a 15-minute mile, their body needs the right fuel for performance, recovery, and overall health. In Run. Walk. Eat., runners will have the best nutritional guidelines to eat for training and performance. Olympian and running coach Jeff Galloway and registered dietitian nutritionist Carissa Galloway break down nutrition to provide readers with simple changes that not only improve performance, but also lead to lifelong eating habits. They provide a nutrition education that puts the runner in charge of their food choices to train harder, perform better, and recover faster. For those runners with additional weight-loss goals, the authors provide weight-loss strategies. Also included are meal plans, shopping lists, and 21 recipes. This nutrition guide is meant to accompany Jeff Galloway's proven Run Walk Run method and can be incorporated into any run-walk-run training program.

Contents

  • Nutrition basics. Macronutrients ; Carbohydrates ; Natural vs added sugar ; Protien ; Fats ; Fiber ; Micronutrients ; What's the best diet? ; Good blood sugar=motivation
  • Before choosing your food, choose the best brain to manage hunger, cravings, energy, fatigue, and fat. Series runners also benefit ; Who's in charge: conscious brain or subconscious reflex brain? ; Usbe your CB and gain control over eating ; How SB circuits work ; Tools that give you control over nutrition
  • Nutrition and running (or training). Nutrition for training ; How do you get the energy for exercise? ; What about carb loading? ; Protein and endurance exercise ; Pre-workout meal ideas ; Post-workout meal ideas ; Post-workout snack ideas ; Post-workout meal ideas ; Final thoughts on sports nutrition ; Practical eating issues-what, when, and how much to eat
  • Nutrition myths and faqs. Marathon training and weight gain ; Commonly asked nutrition questions
  • Foods you're not eating enough of and why. Foods you should eat more often ; Foods for immunity ; Foods that improve mood ; Potassium-filled foods to lower blood pressure ; fiber
  • Weight loss and exercise. Weight loss and exercise ; Blueprint for weight-loss success ; Healthy swaps ; Weight-loss plateau ; Sleep and weight loss
  • Meal plans and meal prep. Sample meal plans ; The pick three plan ; Meal prep ; Dietitian-approved convenience foods
  • Meal plans for popular diets. Mediterranean diet ; The DASH diet ; The flexitarian diet ; Jeff's nutrition on an average day ; Carissa's nutrition on an average day
  • Carissa's recipes. Make-ahead breakfasts ; Super smoothies ; Fish is your friend ; Dinners that make great leftovers ; Slow cooker creations ; Very easy vegetarian ; Family favorite recipes.

Subjects