The Athlete's Cookbook: A Nutritional Program to Fuel the Body for Peak Performance and Rapid Recovery
Brett Stewart, Corey Irwin
Format: PDF / Kindle (mobi) / ePub
This book shows how to perform at the top of your ability by combining its carefully constructed nutrition plan with your personal training and conditioning. Build the ideal diet to power a lean, strong physique with over 100 delicious recipes, like:
• Mussels Marinara Spaghetti for Increased Glycogen
• Walnut-parmesan Chicken for Maximum Protein
• Peanut Butter Crunch Bars for Healthy Fats
With day-by-day meal plans and advice on the best pre and post-workout nutrition, The Athlete’s Cookbook details everything you need to maintain energy and build muscle, keeping you at the top of your game.
cherries (or if unavailable, raisins or chopped dates, etc.) 1 tablespoon pumpkin seeds 1/2 tablespoon chopped hazelnuts (or walnuts, if unavailable) pinch of salt 1 teaspoon honey, or to taste (optional) milk of choice, to serve Combine all the ingredients in a bowl, mix thoroughly with a spoon, add milk (or nut or soy milk), and dig in! Chef’s Notes: No-sugar-added cherries can be found at Whole Foods Market or other similar health food or other grocery stores carrying organic, natural
3 tablespoons low-sodium soy sauce 1 cup yogurt 2 teaspoons Dijon mustard 1/2 cup dried dill seeds juice of 1 lemon (2 to 3 tablespoons) 1 tablespoon grated lemon zest 1 teaspoon ground ginger 2 teaspoons ground cumin 1/2 teaspoon black pepper 1/2 teaspoon salt 1/2 tablespoon garlic powder SALMON 4 (4-ounce) salmon steaks, about 1 inch thick, with skin intact 1/4 cup rinsed and drained capers, for garnish MAKE THE MARINADE: Add the marinade ingredients to a large plastic zip-top
Add the cherries and pulse only until just combined. Transfer the dough to a clean surface and roll into bite-size balls (about the size of a quarter) using the palms of your hands. Then dip each ball into the small bowl containing the ground almonds and roll around in the bowl to completely cover in nuts. Place each ball on an 11 x 17-inch waxed paper–covered baking sheet as you complete them, spacing them evenly apart from each other. Refrigerate for 15 minutes to solidify. Eat and enjoy!
sure the pecans and dried pear pieces are evenly distributed throughout. Allow to set for 10 minutes, then bake for 40 to 45 minutes, until light golden brown. Allow to cool slightly, and then serve immediately, as this dish tastes best while it’s still warm and fresh, straight from the oven. “Peaches & Cream” Frozen Fruit Bars These frozen fruit bars are a sweet and creamy treat that’s fun and refreshing to eat. Yield: About 4 bars, depending on the brand of mold you use 1/2 cup nonfat,
Your Food Work for You FOOD AS FUEL: The human body gets its energy and cellular “building materials” from three basic forms of fuel: carbs, protein, and fats. Your body is pretty efficient about the way it goes about its business of converting this fuel into energy (via metabolic chemistry). It doesn’t like doing any more work than necessary, so it goes for the most readily available sources of energy first—carbs. Due to their chemical structure, carbs can be quickly broken down into simple