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Book Review: Sports Nutrition – 21 Days of Menus ISBN 9781772860009 Title: Sports Nutrition: 21 Days of MenusAuthor: Stéphanie Côté &...

Book Review: Sports Nutrition – 21 Days of Menus ISBN 9781772860009

Title: Sports Nutrition: 21 Days of MenusAuthor: Stéphanie Côté & Philippe GrandISBN: 9781772860009Price: $19.95Publisher: Modus Vivendi

Review by Andrew Greenfield

This is a recipe book with a difference.

Dedicated to people who train on a regular basis, this book can help aspiring Olympians and fitness enthusiasts plan meals and snacks more effectively for maximum benefit.

You’ll learn how your body works, why it needs certain types of foods and nutrients at different times, and how to plan your diet effectively.

My family and I followed these recipes over 21 days. My children are very active, on the ice and in the swimming pool several times a week. They enjoyed the variety of quick and easy, healthy meals that were put in front of them.

With any athletic activity, the saying goes that you get out what you put in. Sports Nutrition certainly helps on that front.

There are recipes with carbohydrates, protein, fats, fibre and other nutrients that athletes need in order to perform better.

The chicken and beef dishes, not to mention the honey mustard arctic char, were hits.

The energy balls and chocolate puddings were favourites for post-workout treats.

You don’t have to be a top-class athlete to benefit from this book.…………………………………………………………………

A beach-body diet you can do at the last minute

At last, after a long and unforgiving winter during which you occasionally wondered if you would ever feel warmth again, Memorial Day has already come and gone, which means that it's time for that pre-summer diet and exercise regimen to which you've adhered with such discipline to pay off. Since this last week is what really separates the Globo Gym physical specimens from the Peter LaFleurs of the world, we asked a couple of registered dietitians for their advice on what you should eat to finish on a high note. Whether you choose to celebrate the season by launching yourself headlong into a sea of perfectly-grilled hamburgers and sunscreen-laced light beer afterward, though, is entirely up to you.

Eat protein and produce. This may come as a shock, but lean proteins are really, really good for you. Maria Bella of Top Balance Nutrition explains that protein produces a hunger hormone called ghrelin and requires a bit more energy to digest than other nutrients, which makes these foods the bedrock of a smart diet. Vegetables should also be a major part of what you eat this week — a good rule of thumb, according to Bella, is that produce should take up about half of your plate's surface area at any given meal.

Cut starches, not carbs. Don't get confused! Carbohydrates are found in pretty much everything that we eat, and cutting them altogether would be both unnecessary and wildly impractical. But you can get all the carbohydrates you need from a few servings of fruit combined with your intake of foods that are sources of lean protein, like beans or dairy. It's the elimination of starches — foods with high energy density and minimal nutritional value like breads and pastas — that will have the most significant impact on your precise degree of shirtless season-readiness.

Timing matters. You are probably going to feel hungry as you work off those last few pounds, but Pam Nisevich Bede of EAS Sports Nutrition is here to reassure you: It's going to be okay. Most people today prefer to eat frequently and graze throughout the day, but Nisevich Bede urges her dieting clients to reacquaint themselves with their satiety and hunger signals. As a rule of thumb, she suggests scheduling four nibbling-free hours between meals — no matter what the voices in your head say.

Eat things in order. When eating meals this week, Bella offers a simple suggestion for limiting intake of starches: Eat them last. If you've already eaten your servings of lean proteins and produce, she points out, you're going to be less likely to go back for those second and third helpings of spaghetti that threaten to torpedo all your best-laid plans.

Size matters, too. You've heard it before, but it's still true: Breakfast and lunch, in that order, should be your largest meals of the day. Nisevich Bede points out that eating adequately during those meals will help you to avoid being tempted by myriad mid-afternoon snacks or making poor choices of the all-you-can-eat variety when dinnertime finally rolls around.

Drink water. Not just because it's hot. Nisevich Bede cautions that a principal symptom of dehydration is fatigue, which in turn makes you more likely to resort to sugary drinks or snacks for a pick-me-up. Many people also confuse the sensations of thirst and hunger, and end up eating when all they really need to do is hydrate. Bella recommends starting meals with a water-heavy course, like a broth-based soup or a green salad topped with lemon juice. You probably won't love these dishes, unless you're astoundingly boring and/or a psycho, but they'll help take the edge off of hunger.

Eating out? Don't despair. Just because you're on a mission doesn't mean you have to skip nights out and eat at home alone while contemplating the depths of your loneliness. Simple salads, lean filets, and roasted vegetables are dependable and healthy mainstays that are almost certainly available at your American restaurant of choice. If you're going out for Thai, for example, Bella recommends dishes like chicken satay and spring rolls wrapped in rice paper; if your friends are in the mood for sushi, sashimi is a no-brainer, and most rolls can be wrapped in cucumber instead of rice to save yourself the starch.

Do dessert the smart way. If you absolutely cannot go without a little treat at the end of the meal, Bella suggests that you have three bites of it. Why three? The first and last bites taste the best. Everything in between, though, tastes exactly the same.

Sports Nutrition Ingredients Market to Register a Stout Growth by 2021

Sports nutrition ingredients are primarily consumed by the bodybuilders and athletes. The market for the sports nutrition ingredients is expected to experience significant growth in the forthcoming years due the rising number of consumers demanding food rich in nutrients. Sport nutrition ingredients are rich in protein and carbohydrate content.

Sports nutrition ingredients market is segmented on the basis of application, consumer type, ingredient type and distribution channel. Based on the application segmentation includes food, beverages, supplements and others. Among all the segments of the sports nutrition ingredients, market sports supplement is the dominating segment due relatively high consumption of sports supplements by the consumers which in turn drives the market growth of the sports supplement market. On the basis of consumer type sports nutrition ingredients market is segmented into a bodybuilder, athlete, recreational user and lifestyle user and others. Of which athlete segment is expected to be the leading segment, followed by other segments. However, lifestyle users is expected to experience fastest growth in the next five to six years owing to the increasing consumption of sports nutrition ingredients by the lifestyle users as they perceive sports nutrient enriched products as healthy food. Based on the ingredients type sports nutrition ingredients market is segmented into protein, carbohydrates and others. Of which protein ingredient is the largest market as they contain various omega fatty acids and isoflavones. However, carbohydrates are expected to experience strong growth due the high nutrient content and fewer fats in it. The global sports nutrient ingredients market is segmented on the basis of distribution channel into the food store, gyms, sports club, specialty stores and others. Of which food store is the dominating segment followed by the other segments. Among all the distribution channel specialty store is expected to witness the fastest growth during the forecast period. Global sports nutrition ingredients market is segmented on the basis of a region into North America, Latin America, Eastern Europe, Western Europe, Asia-Pacific, Middle East and Africa and Japan.

The global sports nutrition ingredients market is expected to witness robust growth over the forecast period due to the innovative sports nutrition ingredients launched by various companies drive demand for sports nutrition products. Globally, among all regions, North America is a dominating segment. In North America, U.S. is expected to contribute highest market share owing to the increasing health concerns among consumers in U.S, followed by other countries during the forecast period.However Europe and Asia-Pacific is expected to show consistent growth in the next four to five years owing to the increasing lifestyle changes, rising number of health-conscious consumers and growing number of upper middle-class population is increasing the surge for the sports nutrition ingredients market.

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Major factors that fuel the growth of the sports nutrition ingredients market includes rising health concerns among consumers coupled with the increasing concern in personal appearance. Companies operating in the sports nutrition ingredients market are adopting various strategies to accelerate the demand for sports nutrition ingredients market are positioning their ingredients for a varied consumer group, and making ingredients more accessible various retail formats such as supermarkets, convenience stores and hypermarkets. Major restraining factors that are expected to hinder the market growth of the sports nutrition ingredients market are rising competition from various substitutes products that impart similar benefits.

A sample of this report is available upon request @ 

Major companies operating in sports nutrition ingredients market are Arla Foods Ingredients Group P/S, Glanbia plc, Rexx Sports Nutrition, Naturex S.A., Wuxi AccoBio Biotech Inc. 

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