Significantly expanded and updated, the popular Australian sports nutrition manual Gold Medal Nutrition is back and more relevant to athletes than ever. The fourth edition sports a new look, improved illustrations, and new discussions of key topics like cramps, the stitch, and sports drinks. Clear and concise, it is a practical resource for recreational and elite athletes, coaches, and health professionals who want to keep up on the changing world of sports nutrition–but don’t have a lot of time. With the easy-to-follow format in Gold Medal Nutrition, readers can find the advice they need, when they need it, in a matter of seconds.

The text’s discussion of the physiology behind fuel intake and muscle contraction will be useful to athletes who want to gain a competitive edge in any sport. The book explains how to build endurance and energy with the right mix of protein, carbohydrate, vitamins, and liquids. Particularly helpful are the sound tips for burning fat, building muscle, and losing weight safely and sensibly. Readers will feel more confident eating out, reading food labels, and even choosing snacks as they integrate these guidelines into their daily lives.

Glenn Cardwell is an accredited practicing dietitian and sports dietitian in Western Australia. While previous editions of his book have been used primarily in Australia, Gold Medal Nutrition, Fourth Edition, contains universal principles that anyone will find useful. In his comprehensive—but not overwhelming—text, the author clarifies how to:

• get enough protein,
  
• find the best nutritional supplements,
  
• eat to bulk up,
  
• select the best pre-sport meals,
  
• drink the best fluids for sports,
  
• travel well and avoid jet lag, and
  
• get enough iron and calcium.

Gold Medal Nutrition, Fourth Edition, is well organized, making it easy to navigate. Part I discusses the fuel systems used in generating muscle power, gives the principles of good nutrition for healthy body functioning, and covers key aspects of sports nutrition. Part II delves into the cooking and food-purchasing habits athletes need in order to perform at their best. Athletes will learn what to eat before, during, and after participation in sport. In part III, the author covers a concern of most athletes: how to control their body fat and gain muscle.

Foreword by Louise Burke, PhD, APD, FACSM, head of sports nutrition at the Australian Institute of Sport
Preface

Part I. Sports Nutrition Principles for Athletes
Chapter 1. Nutrition and Fuel Systems for Sport
Chapter 2. Protein for Growth and Maintenance
Chapter 3. Carbohydrate for Energy
Chapter 4. Calcium, Iron and Vitamins for Health and Performance
Chapter 5. Liquids for Hydration, Cooling and Energy

Part II. Practical Food Choices for Training and Competition
Chapter 6. Digestion and Timing of Meals
Chapter 7. What to Eat Before, During and After Exercise
Chapter 8. Nutritional Supplements
Chapter 9. Food Choices for the Athlete’s Kitchen
Chapter 10. Meals in Restaurants and on Road Trips

Part III. Weight Management for Athletes
Chapter 11. Muscle Building and Weight Gain Strategies
Chapter 12. Fat Burning and Weight Loss Strategies

Glossary
Conversion Chart
Nutrient Food Value Chart
Bibliography
Resources
Index