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Maria Hines. Peak Nutrition
CONTENTS
PREFACE
INTRODUCTION
KNOW THYSELF
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
Anchor One: Eat Slowly and to 80 Percent Full
PEAK PROFILE. SHAWNTÉ SALABERT
Anchor Two: Eat Whole Foods
Anchor Three: Switch to Water or Zero Calorie Drinks
Anchor Four: Eat Balanced Macronutrient Meals
Anchor Five: Eat Local and Organic
Anchor Six: Get To Know Your Eating Habits
Anchor Seven: Experiment
ESTABLISHING GOALS AND ENSURING CONSISTENCY
Who Are You?
PEAK PROFILE. COLIN HALEY
What Are Your Values?
Creating Identity- and Value-Aligned Goals
Process Goals
MEASURING PROGRESS
3. MOTIVATION
FALLING OFF THE WAGON
BREAKING BAD HABITS
THE POWER OF INTENTIONALITY AND THE VALUE OF FAILING
PEAK PROFILE. STEPH DAVIS
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
PEAK PROFILE. ALLY MABRY
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
PEAK PROFILE. BRENDAN LEONARD
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
Possibility #1: Fast Glycolysis (Anaerobic)
Possibility #2: Oxidative Phosphorylation (Aerobic)
MITOCHONDRIA AND TRAINING FOR ENDURANCE
MACRONUTRIENTS: CARBS, FAT, AND PROTEIN
Carbohydrates
Carbohydrates and Energy Transfer
Fat
PEAK PROFILE. JUSTEN SJONG
Protein
INSULIN AND BLOOD SUGAR LEVELS
PEAK PROFILE. LYNN HILL
MICRONUTRIENTS: VITAMINS, MINERALS, AND PHYTONUTRIENTS
HYDRATION
CAFFEINE: THE GOOD, THE BAD, AND THE UGLY
NUTRIENT TIMING
Carb Timing
Protein Timing
Fat Timing
7. CREATING YOUR OWN NUTRITION PLAN
STEP 1: SET YOURSELF UP FOR SUCCESS
STEP 2: CALCULATE YOUR ENERGY NEEDS
Basal metabolic rate calculator
STEP 3: GET YOUR MACROS!
Protein
Carbohydrates and Vegetables
Fat
STEP 4: EAT WHOLE FOODS THAT ARE NUTRIENT DENSE
STEP 5: BE CONSISTENT
STEP 6: INDIVIDUALIZE—KNOW THYSELF!
EATING FOR YOUR BODY TYPE
Ectomorph
Mesomorph
Endomorph
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
PEAK PROFILE. MARTIN VOLKEN
9. ADVANCED NUTRITION STRATEGIES
WEIGHT MANAGEMENT AND BODY COMPOSITION
Body Fat Percentages
CUTTING CALORIES FOR FAT LOSS
CUTTING CARBOHYDRATES FOR FAT LOSS
PEAK PROFILE. SASHA DIGIULIAN
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
PEAK PROFILE. BRYAN BURDO
METHODS FOR DESTRESSING
SLEEP HABITS
INJURY AND NUTRITION
ALTITUDE CONSIDERATIONS
PEAK PROFILE. JEREMY JONES
RECOVERY RECOMMENDATIONS
11. FEMALE-SPECIFIC PERFORMANCE AND NUTRITION
BIOLOGICAL AND PHYSIOLOGICAL DIFFERENCES
THERMOREGULATION
FAT ADAPTATION
FEMALES AND MUSCLE
COMMON INJURIES
MENSTRUAL CYCLE
Days 1 through 7 (First Half of the Follicular Phase)
Days 8 through 14 (Second Half of the Follicular Phase)
Days 15 through 21 (Ovulation—Occurs During First Half of Luteal Phase)
Days 15 through 28 (the Luteal Phase)
HORMONE PHASES AND EFFECTS ON EXERCISE
PEAK PROFILE. KRISSY MOEHL
HORMONAL ISSUES AND SPECIAL DIETS
Amenorrhea
ENSURING OPTIMAL HORMONAL BALANCE
THE PILL AND BIRTH CONTROL
12. SUPPLEMENTS FOR MOUNTAIN ATHLETES
KEY SUPPLEMENTS FOR MOUNTAIN ATHLETES
PEAK PROFILE. ROB PIZEM
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
Front-Country Cooking Gear
Backcountry Cooking Gear
YOUR CARBON FOOTPRINT AND YOUR FOOD
EATING ON A DIET WHILE ON THE GO
The Ever-Important Snack “Go Bag”
Tips for Eating at Restaurants
PEAK PROFILE. LIZ “SNORKEL” THOMAS
Tips for Eating While Traveling
Going to a Friend’s House or a Party
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
How Does Keto Work?
How to Get into Ketosis
Pitfalls of the Ketogenic Diet
How to Be Successful with the Ketogenic Diet
Keto Weight Loss
PEAK PROFILE. GRAHAM ZIMMERMAN
INTERMITTENT FASTING
Fasting Protocols
Pitfalls of Fasting
How to Be Successful with Fasting
THE PALEO DIET
How to Be Successful with the Paleo Diet
Pitfalls of the Paelo Diet
PLANT-BASED EATING
Pitfalls of Plant-Based Eating
How to Be Successful on a Plant-Based Diet
Supplements for the Plant-Based Eater
Protein Sources
THE BATTLE OF THE CRAVINGS
Write It Down
Substitutions for Cravings
FINAL THOUGHTS
PART V. PEAK NUTRITION RECIPES
BASE RECIPES
15. BASE RECIPES
Chicken Bone Broth
Beef Bone Broth
Almond Milk
Cashew Milk
Hot-Smoked Wild Salmon
Kimchi
Pickled Vegetables
Sauerkraut
Yogurt Cheese
Broccoli Sprouts
SNACKS ON THE GO
16. SNACKS ON THE GO
Chile Lime Grass-Fed Beef Jerky
Wild Salmon Jerky
Macadamia Banana Crunch Bars
Peanut Butter and Jelly Granola Bars
Apple Cinnamon Oatmeal Protein Bars
Sweet Potato Meringue Bars
Quinoa Crispy Bars
Chili-Lime Marcona Almonds
Sour Cherry Date Nut Roll
Chocolate Cashew Blueberry Protein Bars
Grain-Free Granola
Plum Cardamom Fruit Rollups
Sweet Potato Balls
Fudgy Nutty Protein Bars
Salmon Avocado “Bowls”
Chocolate Banana Jerky
Tart Cherry Electrolyte Gummies
BREAKFASTS
17. BREAKFASTS
Bacon Spinach Frittata Bites
Pumpkin Tea Bread
Zaatar Marinated Soft-Boiled Eggs
Cheesy Skillet Potatoes
Cherry Chestnut Dutch Baby
Baked Eggs in Tomato Sauce
Bircher Muesli with Fruit and Yogurt
Pork Sausage Hash
Apple Cinnamon Buckwheat Pancakes
Eggs and Shrimp Orange Campfire Cups
Acai Fruit Bowl
For the smoothie:
For the garnish:
Sweet Potato Waffles
Ultimate Oatmeal
APPETIZERS
18. APPETIZERS
Roasted Carrots with Cacao and Yogurt
Green Eggs and Ham
Chai Almond Butter
Green Pea Hummus
Edamame Spread
Smoked Salmon Potato Pancakes
Creamy Carrot Ginger Soup
Steamed Egg and Crab Custard
Grilled Pineapple with Honey Drizzle
Fire-Roasted Potatoes
Dutch Oven Drop Biscuits
Smoked Salmon Cucumber Bites
Sweet and Sour Beets
Pepperoni Arancini with Mozzarella
KILLER SALADS
19. KILLER SALADS
Cauliflower Salad with Tahini and Golden Raisins
Simple Niçoise Salad
Salmon Grain Bowl with Parmesan Dressing
Marinated Kale with Artichokes and Mozzarella
Truffled Asparagus Salad
Bitter Greens with Bacon–Red Wine Vinaigrette
Curry Chicken Salad
Smashed Cucumber Salad
Carrot Currant Slaw
Summer Melon and Feta Salad
MAIN COURSES
20. MAIN COURSES
Fire-Roasted Whole Trout
Wild-Caught Fish Tacos with Salsa Crudo
Potato Chestnut Gnocchi with Arugula Pesto
Beef Tagine with Vegetables and Farro
Grilled Spatchcock Chicken with Ratatouille
Swedish Turkey Meatballs with Sherry Mushrooms
Stuffed Delicata Squash
Sausage and Sweet Pepper Pie Iron
Applewood-Smoked Pulled Pork and Beans
Farro Risotto with Onion Cream, Preserved Lemon, and Spinach
Thai Coconut Curry Vegetable Stew
Blackened Shrimp with Kale and Cheesy Grits
Cauliflower Pizza with Mushrooms and Pesto
Chicken and Rice Porridge
Ricotta Black Pepper Cavatelli
Bison Cheddar and Bacon Burgers
DESSERTS
21. DESSERTS
Chia Banana Pudding
Avocado Mousse
Russian Tea Cake Cookies
Lemon Pound Cake with Fresh Berries
Chocolate Chip Cookies
Caramelized Apples with Currants and Rice
Cashew Blondies
Blueberry Apple Crisp
No-Bake Cashew Cheesecake
Chocolate Tapioca Pudding
LIBATIONS
22. LIBATIONS
Go-To Protein Smoothie
Avocado Green Machine Smoothie
Ginger Lemon Cayenne Water
Kombucha
Peach Cashew Vanilla Lassi
Blueberries and Cashew Cream Protein Smoothie
Sparkling Pickling Liquid Tonic
Mocha Protein Coffee
Banana Coconut Virgin Daiquiri
ACKNOWLEDGMENTS
APPENDIX 1: GUIDE TO THE RECIPES
APPENDIX 2: MEASUREMENT CONVERSIONS
APPENDIX 3: DIETARY RECIPE SUBSTITUTIONS
RESOURCES
HABIT BUILDING AND MOTIVATION
NUTRITION. Digestion
General
Organics
Performance
Portion Sizes
Reading Food Labels
Supplements
SPECIAL DIETS. Disordered Eating
Eating for Your Neurotype
Ethical Eating
Food Elimination Protocols
Keto
Paleo
Plant-Based Eating
Time-Restricted Eating/Fasting
TOOLS AND TRAINING. Athletic Tests
Books
Metabolic Equivalent (MET)
Movement and Mobility
Recovery for Athletes
Stress Relief, Meditation, and Self-Compassion
Weight Management
SELECTED BIBLIOGRAPHY
INTRODUCTION
CHAPTER 1: THE IMPORTANCE OF ATHLETIC NUTRITION
CHAPTER 2: BUILDING FOOD HABITS
CHAPTER 3: MOTIVATION
CHAPTER 4: LONGEVITY AND THE AGING ATHLETE
CHAPTER 5: GUTS AND BRAINS
CHAPTER 6: HOW FUEL PROVIDES ENERGY
CHAPTER 7: CREATING YOUR OWN NUTRITION PLAN
CHAPTER 8: SPORT-SPECIFIC NUTRITION RECOMMENDATIONS
CHAPTER 9: ADVANCED NUTRITION STRATEGIES
CHAPTER 10: RECOVER LIKE A CHAMP
CHAPTER 11: FEMALE-SPECIFIC PERFORMANCE AND NUTRITION
CHAPTER 12: SUPPLEMENTS FOR MOUNTAIN ATHLETES
CHAPTER 13: SOURCING YOUR FOOD AND PLANNING YOUR OUTINGS
CHAPTER 14: LIFESTYLE AND FOOD CHOICES: SPECIAL DIETS
RECIPE INDEX
INDEX
ABOUT THE AUTHORS
MARIA HINES
MERCEDES POLLMEIER
