A few months ago I was contacted by Bull Publishing about reviewing the book Nutrition Periodization for Athletes by Bob Seebohar and I could not turn down the opportunity to review the book. Just the words nutrition and athletes in the title alone led me to saying yes before the question was finished being asked.
Once I got the book I couldn’t wait to read it and all of this excitement was based on Bob Seebohar’s resume. Read Bob’s resume right here:
Bob Seebohar, M.S., R.D., C.S.S.D., C.S.C.S., is one of the first Board Certified Specialists in Sports Dietetics and is a Sport Dietitian for the United States Olympic Committee where he provides nutrition expertise for Olympic athletes. He is one of the foremost experts on nutrition for endurance athletes and is a regular speaker at many national level conferences as well as triathlon and cycling coaching education clinics. Bob is also an exercise physiologist, a USA Triathlon Certified Elite Coach, a NSCA Certified Strength and Conditioning Specialist and a competitive triathlete and runner.
For me this book broke down into two segments which were easy to understand and difficult to understand. The easy parts of this book focused on what to eat and how to eat with a focus on periodization plate. The difficult segments focused on nutrients but in a much more scientific manner that required me to re-read pages just to make sure that I understood it.
When all was said and done though the periodization plates really made a difference in my understanding of what Bob was speaking about. The plates are broken down into lean protein and healthy fats, fruits and vegetables, whole grains and sports nutrition products. It just doesn’t end with a diagram of a plate but also is broken down into pre-season, in-season, taper and off-season. By being able to follow these plates I was able to control my food intake which resulted in a loss of a few pounds and getting me down to race weight.
The plates are not all there is though. The author speaks about eating when hungry and eating to satiety. When I first started figuring out the nutrition aspect of my training and racing I focused on eating every 3-4 hours. I figured that if I was awake from 8am (after training) to 8pm that I had 12 hours of eating and needed 4 meals so I did the math and said I needed to eat every 3 hours. I followed this religiously and was eating at times where I wasn’t hungry but thought that I needed to eat.
After reading Bob’s statements about eating when hungry my habits changed and I was able to put the periodization plates to good use. I would, and still do, eat until I was full and then stop. I stopped looking at the clock and focused on my hunger queues. Interestingly enough I was still eating almost every 3 to 4 hours but because I was eating according to the plates I never noticed the clock, nor paid attention to it.
In addition to the Periodization Plates Bob uses FuelTarget Zones. This is a method where you eat from the inside out, and essentially ask yourself three questions: 1) Where is my protein and healthy fat? 2) Where is my color? and 3) Where is my whole grain? These questions are at the top of my mind each time I prepare a meal for myself or my family. As I work from home I am allowed to examine and analyze my food to ensure that these questions are answered properly as well as making sure that my plates are lined up properly.
These were the main takeaways for myself but Bob discusses nutritional supplements (which led to this post) as well as special considerations for athletes. These special considerations discuss dehydration, heat cramps, hyponatremia, immune system depression, vegetarianism, travel nutrition, inflammation and iron deficiency anemia.
I think all of these topics I have had a ‘relationship’ with in the past year and more than likely so have you. With that being said I am not going to go into these discussions but will allow you the opportunity to win a copy of the book for yourself.
Bull Publishing is allowing me to host a giveaway. So as with any giveaway there are rules so here they are (leave 1 comment for each):
- You must be a follower of my blog. To sign-up go right up there on the right hand side and click the RSS feed or the Email icon and become a follower.
- Follow me on Twitter, Facebook or YouTube. Again they are all up there on the top right or just click the link and you will be taken there as well. (worth 3 entries = 1 for each)
- Register for the Cook Train Eat Race Gazette by clicking the link.
- Go to Bull Publishing on Facebook or Twitter and tell them that CTER sent you (worth 2 entries = 1 for each)
- Post the giveaway on your blog, Facebook or Twitter with a link to CTER in each medium. (1 entry for each)
- And for 2 bonus entries: Guess my goal time for 70.3 Longhorn on October 23rd.