Chris Carmichael's Food for Fitness
Chris Carmichael
Language: English
Pages: 448
ISBN: 0425202550
Format: PDF / Kindle (mobi) / ePub
From the coach of Lance Armstrong and several more of the world's greatest athletes comes a revolutionary eating plan for all active people - from weekend warriors to elite competitors to those just trying to lose a few pounds and be more fit.
Readers will learn:
- The truth and consequences of low-carb diets for athletes
- The importance of eating the right foods for clean-burning fuel
- Which supplements work and which just waste money
- The Complete Carmichael Nutrition Program, which has carried many top athletes to victory
- Comprehensive training programs to put a nutritional program to work - for cyclists, runners, endurance athletes, and others
- The ease and benefits of dozens of quick-to-prepare, power-packed recipes
so you can take a longer lunch break or leave a little early a few times a week. * * * See It Through Compliance, or lack thereof, is the number-one reason diets and exercise programs fail for many people. It doesn’t matter if you’re on the best nutrition-and-training program in the world; if you don’t stick with it, it can’t work for you. When you make small changes to your nutrition or training program, rather than large sweeping ones, you are more likely to make those changes a
your Pyramid of Success. If you rush the Foundation Period and move on to Preparation too soon, you’re limiting the heights to which you can aspire within this training year, and risking that the entire structure may collapse under the pressure applied later in the year. Figure 2: The CTS Pyramid of Success The training during the Foundation Period focuses on aerobic development and strength training. Improving the power and capacity of the aerobic engine requires workouts that overload the
Your weekly training hours can be about 25 percent less than what they were during the Foundation Period, and you’ll still get through the Transition Period with the majority of your aerobic capacity intact. Instead of sitting on the couch for weeks, reduce your training volume and intensity and take the regimen out of training. If you normally train five days each week, add another rest day. Spend time participating in different sports than you normally would. How to Get What You Need
Coach Jim Lehman carrying one day’s worth of bread for the CTS Tour de France Camp. Photo © by CTS/Craig Griffin Breakfast cereal is a staple in many people’s nutrition programs and can be a major source of carbohydrate. Determining whether your breakfast cereal is a quality, empty, or pollutant carrier begins with looking at the degree to which the grain portion of the cereal was processed. As an athlete, you want cereals made from whole grains that have been cracked, split, or even puffed. The
replenishment occurs, but adequate carbohydrate is necessary to completely refill glycogen stores. There has been a lot of research on the combination of protein and carbohydrate in recovery drinks, and Kathy Zawadzki did some of the early work on the subject. Recent research suggests that protein ingested in the immediate post-exercise window (15 to 60 minutes) may help the absorption of carbohydrates and may also aid in stimulating amino-acid transport, protein synthesis, and muscle-tissue