Fuel the Fire: A Nutrition and Body Confidence Guidebook for the Female Athlete

A revolutionary approach to helping women athletes achieve success in sports and in life.

In this game-changing guide, sports dietitian Pam Nisevich Bede explains how women are unique with regards to training, nutrition, and performance, on the road, court, field, or track. Instead of outdated concepts and male-centric research that never spoke to your specific needs, here you will find a framework that will maximize performance, no matter your sport, illustrated with the insights and experiences of world-class athletes.

Fuel the Fire provides simple and clear instructions that will help you own your plate, fuel your workout and your day, and navigate specific fueling scenarios. Whether competing in college, nourishing pregnancy and lactation, recovering from injury, or adjusting nutrition across the menstrual cycle, learn how to perform stronger and longer, and apply this new understanding of fueling for years to come.

ISBN-13: 9780593418642

Media Type: Paperback

Publisher: Penguin Publishing Group

Publication Date: 08-09-2022

Pages: 272

Product Dimensions: 7.30(w) x 9.00(h) x 0.90(d)

Before sitting down to write Fuel the Fire, Pamela Nisevich Bede, MS, RD, CSSD, LD, took the time to become a sports dietitian, run twenty-six reasonably fast marathons, and advise thousands of athletes on how to improve their plates. As a sought-out nutrition expert, Pam Nisevich Bede has been praised for her ability to translate complex nutrition science into straightforward advice. She simplified the complexities among food, fuel, and performance in the pages of habit-changing Sweat. Eat. Repeat., performance-forward Run to Lose, and as a contributor to various nutrition books, running-focused reads, and athlete go-to cookbooks.

Table of Contents

Part 1 Collect The Hindling

The Path Forward: A Few Notes from the Expert 3

Dear Younger, Hungry Me: Joan Benoit Samuelson 6

Why Nutrition Matters 9

Mapping Out Daily Energy Needs 13

The Intricacies of Body Composition 29

Dear Younger, Hungry Me: Des Linden 35

Stopping the Swirl and Seeking Body Positivity 37

Dear Younger, Hungry Me: Kara Goucher 40

An Introduction to Energy and the Nutrients That Move Us 43

Part 2 Build the Structure

Make It Mindful: Life Hacks to Fight Food Triggers and Emotional Eating 81

Dear Younger, Hungry Me: Deena Kastor 82

Dear Younger, Hungry Me: Molly Seidel 87

Reaching for Better: An Exercise in Habit Building 91

Kitchen Essentials 97

Meal Prep 101: The Life Hack You Need Now 103

Part 3 This Girl Is On Fire

The High School and College Years 113

Dear Younger, Hungry Me: Allie Ostrander 119

Dear Younger, Hungry Me: Tatyana McFadden 122

Campus 101: Staying Fueled When You're on Your Own 125

Mom on the Run 141

Dear Younger, Hungry Me: Stephanie Bruce 152

Dear Younger, Hungry Me: Ryan Hall 173

Fuel Your Performance: Before, During, and After Fueling Strategies 179

Dear Younger, Hungry Me: Rachel Hannah 181

Dear Younger, Hungry Me: Grayson Murphy 208

The Impact of Menstruation 211

Fireside Chat: When Eating Goes Awry 223

Dear Younger, Hungry Me 237

Acknowledgments 241

Notes 243

Index 251

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