Nutrient timing for peak performance

The nutrient timing advantage

The science made simple

Carbohydrates as the primary fuel

The protein profile

Smart fat in the diet

Essential vitamins and minerals

The role of fluids

The supplement factor

Timing guidelines for athletes

Strength and power

Endurance

Stop and go

Appendix A: Calculating your caloric needs

Appendix B: Macronutrient needs by sport

Appendix C: Carbohydrate, protein, and fat grams of selected foods

Appendix D: Meal and snack ideas

Appendix E: Preexercise and recovery fuel