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Triathlon Magazine Canada - - CONTENTS -

Rac­ing Weight Cook­book

By Matt Fitzger­ald and Ge­orgie Fear VeloPress

R egard­less of whether we’re look­ing to lose weight or not, most of us could ben­e­fit from an im­proved nu­tri­tion reg­i­men. In Rac­ing Weight, Fitzger­ald uses a for­mula to de­ter­mine an ath­lete’s op­ti­mum weight. Once es­tab­lished, sim­ply fol­low his plan to lean down. If you need to lose weight (i.e. fat) the plan fo­cuses on in­creas­ing your protein in­take (30 per cent of your diet), scor­ing your diet qual­ity ( dqs), eat­ing lean meat and whole grains and en­sur­ing you’re eat­ing reg­u­lar meals with snacks to con­trol hunger.

The Rac­ing Weight Cook­book is a great com­pan­ion to Rac­ing Weight. Co-au­thored by Ge­orgie Fear, the book can be used on its own or in con­junc­tion with Fitzger­ald’s weight loss plan. Recipes are bro­ken down into three main cat­e­gories: recipes for ath­letes with no cook­ing ex­pe­ri­ence, those with some cook­ing ex­pe­ri­ence and those who love to cook. These are then sub­di­vided into meals ( break­fast, lunch and din­ner) along with snacks. Each recipe pro­vides nu­tri­tional in­for­ma­tion along with a diet qual­ity score. The au­thors sig­nal key fea­tures about each dish with no­ta­tions such as “HP” for high in protein, “V” for veg­e­tar­ian, “HC” for high car­bo­hy­drate and “R” for re­cov­ery. The book con­tains great tips for sourc­ing food and stock­ing a kitchen.

Most of the in­gre­di­ents are eas­ily found at your lo­cal su­per­mar­ket but you may need to make a trip to a spe­cialty health food store for items such as wheat berry or mil­let. Cook­ing can be time-con­sum­ing for busy ath­letes, but the Rac­ing Weight Cook­book of­fers some quick and easy recipes such as Toast with Cot­tage Cheese and Rasp­berry Pre­serves ( high in protein and good for re­cov­ery) or Cashew-Crusted Sal­mon (also high in protein). The book of­fers a large va­ri­ety of dishes, is well-il­lus­trated and easy to fol­low. See p.67 for a great break­fast recipe shared from the Rac­ing Weight Cook­book.– CL

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