CONTENTS PART 1 Chapter 1: Nutrition Essentials Energy requirements; BMR calculator; carbohydrate requirements;carbohydrate content of foods; sugar, health and performance; glycaemic index and load; fibre; protein requirements; protein content of foods; amino acids;fats, health and performance; types of fats; low fat diets controversy; essential fats; vitamin and minerals guide; vitamin supplementation; vitamin D; phytonutrients; antioxidants; salt, exercise and health; importance of water; alcohol, health and performance Chapter 2: Nutrient timing and recovery Eating before, during and after exercise; carbohydrate during exercise; fasting and exercise; train low compete high; pre-exercise meals and snacks; protein before, during and after exercise; recovery nutrition; the post-exercise recovery window; re-fuelling snacks and meals; nutrition, exercise & immunity Chapter 3: Hydration and performance Dehydration and performance; hydration indicators; hyponatraemia; fluid intake before, during and after exercise; drinking recommendations; sports drinks guide; recovery drinks; electrolytes Chapter 4: Eating for fat loss Body composition; body fat and performance; the truth about calories; weight loss myths debunked; ten steps to fat loss; low fat vs low carb diets; protein and satiety; ‘real’ foods; importance of sleep; fat-burning exercise; metabolism myths; evidence-based fat-loss tips. Chapter 5: Eating for muscle gain The science of muscle growth; energy requirements; building muscle vs gaining fat; carbohydrate requirements; importance of protein and amino acids; role of leucine; protein timing; protein quality; recovery foods; dietary supplements Chapter 6: Sports supplements How to evaluate supplements; safety and quality;sport food supplements: sports drinks, gels; confectionery; bars; recovery drinks; ergogenic aids: beetroot juice; caffeine; creatine; whey protein; beta-alanine; branched-chain amino acids; vitamin D; bicarbonate; glutamine; HMB; fish oil; Supplements to avoid: stimulants; prohormones; steroid precursors PART 2: Food for your sport Chapter 7: Nutrition for running Fuel rules; specific nutritional issues and tips for running; fuelling and hydration strategy for short runs and long runs; race preparation: 5km, 10km; half marathon, marathon, race day fuelling and hydration plan; core menu plans Chapter 8: Nutrition for swimming Fuel rules; specific nutritional issues and tips for swimming; fuelling and hydration strategy; pre-training and post-training meals; race preparation; race day fuelling and hydration plan; core menu plans Chapter 9: Nutrition for cycling Fuel rules; specific nutritional issues and tips for cycling; fuelling and hydration strategy for short and long rides; pre-training and post-training meals; race preparation;race day fuelling and hydration plan; core menu plans Chapter 10: Nutrition for triathlon Fuel rules; specific nutritional issues and tips for triathlon; fuelling and hydration strategy for sprint, Olympic, half ironman and ironman triathlon; pre-training and post-training meals; race preparation; race day fuelling and hydration plan; core menu plans Chapter 11: Nutrition for team and racket sports Fuel rules; specific nutritional issues and tips; fuelling and hydration strategy; pre-training and post-training meals; match preparation;match day fuelling and hydration plan; core menu plans Chapter 12: Special Diets: Vegetarian, diabetic and gluten-free The vegetarian athlete; vegetarian diets and performance; nutritional issues and special considerations for vegetarians; the diabetic athlete; dietary management of type 1 diabetes; the gluten-free athlete; gluten-free diets Part 2: The Recipes Chapter 13: Breakfasts Chapter 14: Main meals Chapter 15: Vegetarian meals Chapter 16: Sports snacks