---

Скачать книгу

---

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

      

---

Скачать книгу