This is a comprehensive, scientific look at the supplement of choice for today’s serious athletes and fitness enthusiasts. In objective terms, it discusses what creatine is, how it works, how to use it, and what it can do for an athlete. The book provides the reader a sound basis for making good decisions about using creatine, a naturally occurring nutrient found in various foods such as meat and fish.
The Power Supplement presents a detailed analysis of:

• Scientific literature discussing the effects of creatine supplementation on various forms of exercise, sport performance, and on body mass


• Creatine requirements and metabolic functions


• Supplementation protocols and the effects on muscle creatine stores


• Possible adverse effects of creatine supplementation


• Legal and ethical considerations regarding creatine use by competitive athletes


• The historical evolution of creatine use

Athletes and coaches are continually seeking ways to maximize efforts in both training and performance. Advanced Sports Nutrition provides the best research- and results-based information and advice that athletes need to gain an edge physically. World-renowned sports nutritionist Dr. Dan Benardot breaks down the chemistry of improved performance into winning principles that ensure an athlete’s key energy systems are properly stocked at all times:

• Time your meals, snacks, fluids, training, and performances to maintain that crucial energy balance throughout each day.


• Digest optimal ratios and quantities of energy nutrients, vitamins, and minerals for any sport.


• Consume the right amount of fluid and electrolytes to avoid dehydration and hyper hydration.


• Identify and maintain a body composition capable of maximal power output with minimal excess weight for specific sports.


• Understand the effects of travel, high altitude, and age on nutritional needs and performance.

Work, social, and family commitments often make it difficult to fit tasty and healthy food choices into your diet. In Eating on the Run, Evelyn Tribole solves your dieting dilemma using her proven expertise concerning all foods, savory and sweet. Divided into four parts for easy reference, Eating on the Run presents the latest and best information on the following issues:

• Smart food choices for you and your family


• Eating options for managing weight


• Strategies for speedy grocery shopping—including sample shopping lists


• Healthful eating away from home, whether at work, at a restaurant, in your car, or at the airport


• Nutritional values for common fast foods


• Eating and ordering ethnic cuisine


• Dietary decisions relative to hypertension, high cholesterol, and heart disease


• Diets and supplements, with advice on today’s most popular programs, including liquid meal replacements and high-protein diets such as the Atkins and Zone diets


• Easy meal preparation, including recipes and tips