38.81mm
Whatever your sport, as an athlete you know it is essential UPDATED and EXPANDED
to have your body working at peak efficiency. You want your 
training to provide maximum benefit and you want to achieve THE 
peak performance, whether your goal is a gold medal or just COMPLETE 
personal satisfaction.GUIDE TO
F
This book presents nutrition as an integrated part of an athlete’s OO
total  performance-enhancing  package.  General  nutrition  and 
exercise  physiology  information  are  converted  into  a  plan  for 
day-to-day practice for training and competition preparation. It D F
outlines important differences in nutritional needs for different           OR
sports,  including  the  timing  of  food  and  fluid  intake,  and  the SP
best  foods  to  eat  to  achieve  maximum  energy  output.  Case 
studies and discussions of typical dietary problems are included, O
enabling athletes and coaches to tailor a diet uniquely suited to 
individual needs, including the need for weight gain or loss.R
Until  you  understand  the  relationship  between  nutrition  and TS
performance, you cannot manage your total program effectively. PERF
When  everyone  is  highly  talented,  highly  trained  and  highly 
motivated, nutrition will provide the winning edge that separates 
you from the rest.
Since the first edition was published in 1992, THE COMPLETE GUIDE O
TO FOOD FOR SPORTS PERFORMANCE has established itself as a vital 
part of many athletes’ training programs. The authors have revised, RMAN
expanded and updated all information for this new edition.
DR LOUISE BURKE has seen the benefits of a winning diet from many angles. Her 
own sporting career includes seven international Ironman triathlon events. She has 
completed PhD studies in Sports Nutrition and continues to undertake research CETHE COMPLETE GUIDE TO
in this area. Her role as head of the Sports Nutrition program at the Australian 
Institute of Sport sees her helping many of Australia’s elite athletes to achieve 
their best with good nutrition.&Dr L  FOR
GREG COX is a member of the Sports Nutrition Team at the Australian Institute  GFOOD           SPORTS
of  Sport.  He  advises  athletes—from  divers  to  ultra  endurance  triathletes—by ROU
E
converting  nutrition  science  into  practical  eating  strategies  for  training  and G CI
competition.  He  still  remains  competitive,  having  recently  claimed  the  World S
Olympic Distance Triathlon title in the 40–44 year age group.OE BPERFORMANCE
XU
NRKE
ALLEN&UNWINPEAK NUTRITION FOR YOUR SPORT
 
Cover design: Emily O’Neill 
Cover photograph: Getty Images  Dr LOUISE BURKE & GREG COX
HEALTH/FITNESS: DIETwww.allenandunwin.com         FOREWORD BY NATHAN DEAKES
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                                                     Part I 
            PrinciPles of  
            sPorts nutrition
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                1 
                training nutrition:  
                the principles of everyay eating
                To many people, sports nutrition is about carbo-loading for a competition, 
                or having the latest sports food or supplement. However, the ‘big-ticket 
                item’ with the most potential to influence your sports performance is your 
                training diet. n the basis of time alone, your training diet is the aspect of 
                your total nutrition most likely to make an impact on your body. t also 
                lays the groundwork that is critical to your long-term success. veryday 
                eating must keep you healthy and uninured, and in top shape for your 
                sport. nd it must support you through all the training that is needed to 
                get you to the starting line or opening bounce.
                     aily  training  creates  special  nutritional  needs  for  an  athlete, 
                particularly the elite athlete whose training commitment is almost a full-
                time ob.  ut even recreational sport will create nutritional challenges. 
                nd whatever your level of involvement in sport, you must meet these 
                challenges  if  you’re  to  achieve  the  ma­imum  return  from  training. 
                €ithout sound eating, much of the purpose of your training might be 
                lost. n the worst-case scenario, dietary problems and deficiencies may 
                directly  impair  training  performance.  n  other  situations,  you  might 
                improve, but at a rate that is below your potential or slower than your 
                competitors.  However,  on  the  positive  side,  with  the  right  everyday 
                eating plan your commitment to training will be fully rewarded.
                     ƒo what does a successful training diet look like„ There is no perfect 
                combination of foods or single eating plan that will meet the nutritional 
                challenges of every athlete. €hen you read …art  of this book, you will 
                find that nutritional needs and interests vary between sports. magine 
                trying to find a single menu to encompass the food likes and dislikes, 
                                                                                   3
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