Peak Nutrition. Maria Hines

Single-Pitch Trad and Sport Climbing

       Hiking and Backpacking

       Backcountry Skiing and Snowboarding

       Mountain Biking

       Timing of Foods and Other Concerns

       9.Advanced Nutrition Strategies

       Weight Management and Body Composition

       Cutting Calories for Fat Loss

       Cutting Carbohydrates for Fat Loss

       Carb Cycling

       Carb Loading for Endurance

       Event or Competition Days

       Climbing Competitions or Two-a-Days

       10.Recover Like a Champ

       Stress in the Body

       Inflammation in the Body

       Methods for Destressing

       Sleep Habits

       Injury and Nutrition

       Altitude Considerations

       Recovery Recommendations

       11.Female-Specific Performance and Nutrition

       Biological and Physiological Differences

       Thermoregulation

       Fat Adaptation

       Females and Muscle

       Common Injuries

       Menstrual Cycle

       Hormone Phases and Effects on Exercise

       Hormonal Issues and Special Diets

       Ensuring Optimal Hormonal Balance

       The Pill and Birth Control

       12.Supplements for Mountain Athletes

       Key Supplements for Mountain Athletes

       Researching and Buying Supplements

       A “Nontraditional” Supplement

       Sports Gels—Are They Useful?

       PART IV. PEAK NUTRITION STARTS IN THE KITCHEN

       13.Sourcing Your Food and Planning for Outings

       Gratitude and Privilege

       Understanding Food Labels

       Menu Planning

       Sample Menus

       Prepping and Cooking for Success

       Outfitting Your Camp Kitchen

       Your Carbon Footprint and Your Food

       Eating on a Diet While on the Go

       14.Lifestyle and Food Choices: Special Diets

       Maria’s Trial and Error: Finding What Works

       Mercedes’s Trial and Error: 24-Hour Fast

       Researching and Trying a New Diet

       The Ketogenic Diet

       Intermittent Fasting

       The Paleo Diet

       Plant-Based Eating

       The Battle of the Cravings

       Final Thoughts

       PART V. PEAK NUTRITION RECIPES

       15.Base Recipes

       16.Snacks on the Go

       17.Breakfasts