Food for Fitness - A. Bean, Kuchnia
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food
for
fitness
anita bean
First published 1998 by
A & C Black Publishers Ltd
38 Soho Square, London W1D 3HB
Second edition 2002
Reprinted 1999, 2001
Copyright © 1998, 2002, 2007
All rights reserved. No part of this publication may be reproduced in any
form or by any means – graphic, electronic or mechanical, including
photocopying, recording, taping or information storage and retrieval
systems – without the prior permission in writing of the publishers.
The right of Anita Bean to be identified as the author of this work has
been asserted by her in accordance with the Copyright, Designs and
Patents Act 1988.
A CIP catalogue record for this book is available from the British
Library.
Note: It is always the responsibility of the individual to assess his or
her own fitness capability before participating in any training
activity. Whilst every effort has been made to ensure the content of
this book is as technically accurate as possible, neither the author nor
the publishers can accept responsibility for any injury or loss
sustained as a result of the use of this material.
Text and cover design by James Watson
Cover photograph of women eating bowl of cereal courtesy of © Getty
Images (Adam Gault)
All other cover photographs courtesy of © Bananastock
This book is produced using paper that is made from wood grown in
managed, sustainable forests. It is natural, renewable and recyclable. The
logging and manufacturing processes conform to the environmental
regulations of the country of origin.
Typeset in Norfolk by Fakenham Photosettting
Printed and bound in Hong Kong by C & C Offset Printing Co., Ltd.
ISBN-10: 0 7136 8128 4
ISBN-13: 978 0 7136 8128 4
eISBN-13: 978-1-4081-0416-3
 contents
1
nutrition guide.......................................... 1
2
your training diet..................................... 27
3
4
before training ........................................ 37
5
during training ........................................ 47
after training........................................... 57
6
7
8
weight loss ............................................. 65
top 15 fitness foods ................................. 83
sports supplements.................................. 97
nutrition strategy for competitions............ 115
10
recipe file ............................................. 144
iii
introduction
When I visit gyms and sports clubs or speak to people
who workout regularly I am constantly bombarded by
questions about what to eat. The most frequently asked
questions are what to eat before, during and after
training; how to lose weight without losing energy; how
much to drink; and which sports supplements work. It’s
great that so many of you care about your diet but it’s
also very clear to me that there is a lot of misinformation
out there.
That’s why I’ve written this book. The intention is to
give you accurate, practical and easy-to-follow guidance
about what to eat for peak performance. I’ve included
the most up-to-date science on the subject and attempted
to answer all your questions as honestly as possible.
To help you put the advice in this book into practice,
I developed 99 recipes for you to try. I wanted to help
you share in the enjoyment of good food and healthy
eating and inspire you to get cooking. All the dishes are
easy and quick to prepare – advanced cooking skills are
definitely not required! All of the recipes can be prepared
in less than thirty minutes.
The recipes are simple and can be easily sourced from
any supermarket (as well as local markets and corner
shops). There’s no need to buy anything from specialist
shops. The main thing is to choose the freshest and best-
quality foods you can find. Buy seasonal and locally
grown produce if you can. Try to shop little and often
for fresh produce so you get the most goodness from it.
This book is a nutrition guide, a practical handbook
and a recipe book all rolled into one. I hope that it helps
you take your workouts to the next level.
Enjoy!
Anita
acknowledgements
There are a number of people I would like to thank: my
husband Simon for his balanced perspective on life and
his patience with my late nights; my beautiful daughters
Chloe and Lucy for their love of life and giving me
inspiration to write; Rob Foss and Lucy Beevor at A & C
Black for their editorial expertise and for making this
book possible; and finally all the athletes with whom I
have worked over the years for sharing their experience
with me.
iv
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