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Racing Weight: How to Get Lean for Peak Performance (The Racing Weight Series)
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Review
"I highly recommend reading Racing Weight even if you don't need to lose any excess poundage. You'll come away with a better understanding of your physiology and also of food." ― Joe Friel, founder of TrainingBible Coaching and author of The Triathlete's Training Bible and The Cyclist's Training Bible"Racing Weight is the first book written exclusively about an issue that is very important to runners―eating and training properly to get to the start line of the peak race with the right body composition for running fast." ― Letsrun.com"Reaching an ideal weight for endurance sports is important, but doing it the right way is even more important. Matt Fitzgerald provides scientific and sound advice for anyone trying to achieve their racing weight." ― Scott Jurek, 7-time winner of the Western States Endurance Run and 2-time winner of the Badwater Ultramarathon"Fitzgerald is a fountain of information on current research studies and findings from the sciences of healthy nutrition and exercise performance." ― Ultrarunning magazine"Sports nutritionist Matt Fitzgerald lets us in on his no-diet secrets that can help endurance athletes get leaner, stronger, and faster." ― Men’s Fitness"Fitzgerald is going to go down as one of the most competent and prolific authors of books for serious runners covering just about every legitimate aspect of the all-important runner’s lifestyle." ― Letsrun.com"Racing Weight answers the difficult questions athletes often have about dieting, including how to handle the off-season. The book gives readers a scientifically backed system to discover your optimum race weight, as well as five steps to achieve it." ― Triathlete magazine"A crash course on how endurance athletes should think about food." ― LAVA magazine"Even if you are already a lean machine, you'll likely still learn something from Racing Weight. From how to determine your optimum weight, to improving your diet and training around it, to controlling your appetite and making your own fuel―it's all in this book." ― BikeRadar
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From the Back Cover
A 6-Step Plan to a Leaner Body and Better PerformanceImprove Your Diet Quality Manage Your AppetiteBalance Your Energy StoresMonitor Your Weight and PerformanceTime Your NutritionTrain RightAthletes know that every extra pound wastes energy and hurts performance. Racing Weight offers a proven weight management program exclusively designed for and endorsed by endurance athletes. Revealing new research and drawing from the best practices of elite athletes, coach and nutritionist Matt Fitzgerald lays out six easy steps to get you lean for racing. You will find out how to avoid the common lifestyle and training hang-ups that keep your optimal weight―and your best race―just out of reach. The Racing Weight program gets you to your fastest weight with practical tools that deliver results:Diet Quality Score, a simple approach to better eatingRacing Weight superfoods to boost your diet qualityDaily food diaries from 18 pro athletesStrength training for a leaner body in just 1 hour a weekHit your target numbers on the stopwatch and on the scale with Racing Weight.
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Product details
Series: The Racing Weight Series
Paperback: 296 pages
Publisher: VeloPress; Second Edition, New edition edition (December 1, 2012)
Language: English
ISBN-10: 1934030996
ISBN-13: 978-1934030998
Product Dimensions:
6.1 x 0.7 x 9 inches
Shipping Weight: 14.9 ounces (View shipping rates and policies)
Average Customer Review:
4.5 out of 5 stars
223 customer reviews
Amazon Best Sellers Rank:
#22,820 in Books (See Top 100 in Books)
The book is decent, but the author demonstrates a certain naivety in many of the suggestions he makes, indicating that they're backed by significant research that just hasn't determined cause and effect.Notably, he states that all of the "other" diets out there (note that he implies this book is not a diet, but it is - any method of eating is a diet) ultimately work by creating a calorie deficit as if to imply that by following this book, you can lose weight without a deficit - but thermodynamics would disagree. Do certain foods provide equivalent satiety to other foods but for lower calories? Yes, there's research behind that. But the author repeatedly states that cutting calories and creating a deficit isn't the right way to lose weight as it can hurt performance, and yet the *only* way to lose weight is via a calorie deficit. There is literally no other way.There are additional points of information that are only correlation (e.g. those who eat breakfast are leaner than those who don't - and those people also exercise more, smoke less, and a host of other factors that make them healthier) and further statements that are generally debunked, particularly nutrient timing around whether it's best to eat carbs, proteins, or fats at different times of day (he says carbs in the morning, protein at night, but there aren't studies that he references or that I've found that actually prove causation here). Note that I'm not talking about post-workout nutrition which has been studied extensively and for which there is support for carb and protein consumption immediately post workout to maximize both glycogenesis and protein synthesis.The author also states that if you eat carbs late at night, they are "more likely to turn to fat" which has been proven patently false over and over again (I'm tired of reading and hearing this). De novo lipogenesis (the conversion of carbohydrate to triglycerides) is jokingly low (a few grams a day) except in cases of extreme carbohydrate overfeeding. Carbohydrate is burned in preference to fats when present which thus, in a caloric surplus, will cause overall adiposity to increase, but carbs themselves are very rarely converted to fat in any significant quantity.But overall, the book has decent suggestions and if you're going from a standard, untracked diet to a measured one, this'll help you, but let's call it was it is - a diet. The author would benefit from being more truthful to the science instead of pretending that there is a magical way to lose weight without going into a calorie deficit. Even despite many of the pros stating that they go to sometimes drastic measures to manage weight, he acts as though this diet makes it simple and easy. Peak performance is not natural, the body cares about survival, not a few seconds off your 5k. Elite performance will require sacrifice.
I want to preface my review by stating that I have extensive background in exercise science, nutrition and human performance. There is very little from a nutrition or performance standpoint that I am not already familiar with as I keep up with most peer reviewed academic journals. Having said that, I learned a great deal from Mr Fitzgerald's book. Perhaps more importantly, I was able to put this knowledge into practice. I cannot say enough good things about the brilliance that is this book. If you are serious about honing your performance, you should buy this book.About me: I am a serious runner in my mid 30's who averages about 100 miles per week. I mostly stick to 5k's and 10k's, but did my first marathon last year and came in at 2:59. I was a state runner at high school, but never quite fast enough to make the college grade. My 800m repeats are fast as are my miles, but I knew that in order to make serious PR gains I needed to drop weight in a healthy way. This book has been by blueprint for getting there. The book has proved to be so comprehensive, well-researched and insightful. It's principles are beautifully and artfully laid out. For the past 4 months I've been following closely the dietary quality score approach and managing my hunger and I've gone from 165 lbs to 155 (I hit my goal weight a few days ago!) The last 5 lbs were stubbornly difficult to shed, but I got there. This spring I'm going to see how my new racing weight will allow me perform at my 2nd marathon. Stay tuned!The Dietary Quality Score is such a holistic, refreshing approach to eating. I found it so outstanding that I created a family DQS chart for our little boy with magnets on the refrigerator. We challenge him to get as high of a score as possible every day. Thanks Mr Fitzgerald for your comprehensive work!
Age group competitive marathoner here.The book is meant as a complement to calorie tracking, with tips on what healthy foods to eat and some pointers to how many carbs are needed in an athlete's diet which is helpful. It's more of a Daniel's formula (building blocks) than Pfitzinger approach (ready to use plans), to put it in runner's terms. It's useful for people who haven't been paying attention to their eating habits and nutrition, probably even eye-opening to the "if the furnace is hot enough..." people, but not a lot of new things to learn for those who are not new to healthy eating.The DQS App and methodology don't add much, you could go on a "nuts and wine" diet and congratulate yourself with great daily DQS scores.
Another solid endurance sport nutritional book from Matt Fitzgerald, this one focusing on weight control. It can be a challenge to balance the energy needs and hunger management associated with endurance training with the weight control many of us desire for better performance. This book has plenty of useful strategies, grounded in nutritional science. Difference lifestyles and performance levels are considered. I do wish he was a little bit clearer on how weight loss actually occurs (you need a calorie deficit and the book seems to sometimes dance around that). Overall, recommended for anyone with an interest in the subject.
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