Nutrición para escalar
The book Nutrition for Climbing by Luis Rodriguez has become an essential manual for those who want to take care of their diet, improve their climbing performance and understand how food can help us feel better both for sport and for our general life.
Luis Rodriguez is a powerful climber and a senior dietician technician who has managed to write a book with which to approach such an important topic in sport such as nutrition and eating.
With this book you will understand how food works and you will easily obtain the necessary tools to understand what to eat before, during and after climbing to feel better and obtain your best performance.
Furthermore, in Climbing Nutrition, you will find a lot of recipes ready to put into practice, tricks to organize yourself in the van and even what some of the strongest climbers on the national scene like Alberto Ginés, Dani Andrada, Daila Ojeda eat...
INDEX OF THE BOOK NUTRITION FOR CLIMBING
ENERGY METABOLISM: KNOWING OUR ORGANISM, THE SPORT WE PRACTICE AND THE FOOD WE EAT
1. Physiology of climbing
2. Energy expenditure
3. Problems related to diet and exercise
4. Body composition of the climber
5. Set goals
6. Climbing diet
PART II: MACRONUTRIENTS: KNOWING FOODS. WHAT, HOW MUCH AND WHEN
7. What are macronutrients
8. Carbohydrates
9. Proteins
10. Fats
11. Flexible feeding
PART III. MICRONUTRIENTS. KNOW THE MICRONUTRIENTS AND THE PROBLEMS RELATED TO THEIR DEFICIT AND HOW TO OBTAIN THEM
12. What are micronutrients?
PART IV. WHAT TO EAT AND HOW TO EAT. PLAN MY DIET FOR THE WHOLE WEEK
13. Eat intuitively or calculating energy expenditure
14. What to eat before climbing
15. What to eat during a day of climbing
16. What to eat after climbing
17. What to eat on the day of rest
18. Food and menstrual cycle
19. Hydration
PART V. CULINARY TECHNIQUES APPLIED TO SPORTS FOOD. MY PANTRY, MY VAN AND COOK
20. Know food
21. Recommendations and techniques for different food groups
22. Healthy culinary techniques
23. Techniques to organize daily meals
PART VI. RECIPES. BREAKFAST, LUNCH, SNACKS, DINNER, DESSERTS, SAUCES AND QUICK DISHES
BIBLIOGRAPHY
THE AUTHOR
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