Informationen zum Autor Stacy T. Sims, PhD, with Selene Yeager Klappentext The groundbreaking book that revolutionized exercise nutrition and performance for female athletes, now freshly updated Women are not small men. Stop eating and training like one. In ROAR , exercise physiologist and nutrition scientist Stacy T. Sims, PhD, teaches you everything you need to know to adapt your nutrition, hydration, and training to work with your unique female physiology, rather than against it. By understanding your physiology, you'll know how best to adapt your lifestyle and build routines to maximize your performance, on and off the sports field. You'll discover expert guidance on building a rock-solid foundation for fitness and everyday life with tips for determining your high-performance body composition, gaining lean muscle, and nailing your nutrition. Because a women's physiology changes over time, you'll also find full chapters devoted to pregnancy and menopause. This revised edition includes a wealth of new research developments, expanded recommendations based on those findings, and updates to reflect the changing landscape of women's sports, including: An updated action plan for peak performance across all phases of your menstrual cycle, as there is never a bad day to perform at your bestA fresh understanding about the impact of hormonal contraception on trainingA look into why you need more protein than the average woman and how these needs change across your lifespan The reasons why sleep is your most powerful recovery tool and how to manage disruptions to your internal clockA deep dive into saunas, cold plunges, and other training and recovery techniques as they apply to female physiologyInsights into biohacking and what works (and doesn't) for active women No matter what your activity isOlympic lifting, general fitness, endurance, or field sportsthis book will empower you with the personal insight and knowledge you need to be in the healthiest, fittest, strongest shape of your life. Leseprobe 1 What It Means to Be Like a Girl All the Physiological Stuff That Makes Females Unique You throw like a girl. You run like a girl. The like a girl insult has been so ubiquitous, such a strong underlying current in our culture, that in 2015, Always, one of the biggest makers of feminine hygiene products, stole the show during the Super Bowl with a 60-second ad spot that challenged the culture to dismantle the phrase with its Like A Girl campaign, which turns the insult into an inspirational compliment. You saw what it can mean to compete like a girl in the introductionhow women can dominate their sport. Look, I'm not one to sugarcoat anything, so I'll give it to you straight. Yes, in head-to-head objective physical performance comparisons, females may have some disadvantages compared to males. We also have some distinct advantages, but you never hear about those. So let's set the stage here with a complete look at your female physiology in action. Sugar and Spice and Everything Nice: What We're Really Made Of No surprise: Women tend to be smaller and lighter and have a higher portion of body fat (hello breasts, hips, and all things childbearing!) than men. But dig a little deeper, and the comparisons become more interesting and revealing. First, let's talk about body mass and how it's distributed. Our mass is the stuff we're made of, which everyone commonly refers to as weightthe number you see on the scale. That's not exactly accurate. For one, technically, weight is determined by gravitational pull, so you'd weigh less on the moon and far more on Jupiter, but that's being picky. The more important factor is that the number you see on the scaleyour weightfluctuates widely depending on fluid intake, what you've eaten during the day, salt intake, and how much...

Autorentext

Stacy T. Sims, PhD, with Selene Yeager

Klappentext

The groundbreaking book that revolutionized exercise nutrition and performance for female athletes, now freshly updated

Women are not small men. Stop eating and training like one.

In ROAR, exercise physiologist and nutrition scientist Stacy T. Sims, PhD, teaches you everything you need to know to adapt your nutrition, hydration, and training to work with your unique female physiology, rather than against it.

By understanding your physiology, you’ll know how best to adapt your lifestyle and build routines to maximize your performance, on and off the sports field. You’ll discover expert guidance on building a rock-solid foundation for fitness and everyday life with tips for determining your high-performance body composition, gaining lean muscle, and nailing your nutrition. Because a women’s physiology changes over time, you’ll also find full chapters devoted to pregnancy and menopause.

This revised edition includes a wealth of new research developments, expanded recommendations based on those findings, and updates to reflect the changing landscape of women's sports, including:

• An updated action plan for peak performance across all phases of your menstrual cycle, as there is never a bad day to perform at your best
• A fresh understanding about the impact of hormonal contraception on training
• A look into why you need more protein than the average woman and how these needs change across your lifespan
• The reasons why sleep is your most powerful recovery tool and how to manage disruptions to your internal clock
• A deep dive into saunas, cold plunges, and other training and recovery techniques as they apply to female physiology
• Insights into biohacking and what works (and doesn’t) for active women
  No matter what your activity is—Olympic lifting, general fitness, endurance, or field sports—this book will empower you with the personal insight and knowledge you need to be in the healthiest, fittest, strongest shape of your life.