Table of Contents for New Rules of Marathon and Half-Marathon Nutrition : A Cutting-Edge Plan to Fuel Your Body Beyond "The Wall"


Foreword ix
Kara Goucher
Introduction: The Wall-Hitters Club 1(10)
PART ONE THE TWO-RULE DIET
1 Meeting Your Carbohydrate Needs
11(16)
2 Getting Lean
27(24)
3 Practicing the Two-Rule Diet
51(22)
PART TWO PERFORMANCE NUTRITION FROM DAY 1 TO RACE DAY
4 Fueling Your Workouts
73(22)
5 The Taper Diet
95(20)
6 Prerace Nutrition
115(18)
7 Race Nutrition
133(18)
8 After the Race
151(20)
PART THREE NUTRITION-TRAINING SYNERGY
9 Training for the Wall
171(20)
10 Nutrition-Training Plans for the Half Marathon
191(38)
11 Nutrition-Training Plans for the Marathon
229(46)
Acknowledgments 275(2)
Appendix: Training And Nutrition Journal 277(2)
Index 279(12)
About The Author 291