Fueling Activity and Strengthening Immunity
Nutrition, Body Composition, and Recovery
Establishing Goals and Ensuring Consistency
The Power of Intentionality and the Value of Failing
Create Rituals and a Goal Check-In
4.Longevity and the Aging Athlete
Performance and the Physical Body
Nutrient Absorption and Storage
Controlling the Digestive System and the Second Brain
Energy Transfer and Energy Systems
Mitochondria and Training for Endurance
Macronutrients: Carbs, Fat, and Protein
Insulin and Blood Sugar Levels
Micronutrients: Vitamins, Minerals, and Phytonutrients
Caffeine: The Good, the Bad, and the Ugly ...
7.Creating Your Own Nutrition Plan
Step 1: Set Yourself Up for Success
Step 2: Calculate Your Energy Needs
Step 4: Eat Whole Foods That Are Nutrient Dense
Step 6: Individualize—Know Thyself!
PART III. FINE-TUNING YOUR NUTRITION
8.Sport-Specific Nutrition Recommendations
Multiday Alpine, Mountaineering, Big Wall
Strength Training and Bouldering