LITMIR.BIZ

      MOUNTAINEERS BOOKS is dedicated to the exploration, preservation, and enjoyment of outdoor and wilderness areas.

      1001 SW Klickitat Way, Suite 201, Seattle, WA 98134

      800-553-4453, www.mountaineersbooks.org

      Copyright © 2020 by Maria Hines and Mercedes Pollmeier

      All rights reserved. No part of this book may be reproduced or utilized in any form, or by any electronic, mechanical, or other means, without the prior written permission of the publisher.

      Mountaineers Books and its colophon are registered trademarks of The Mountaineers organization.

      Printed in China

      Distributed in the United Kingdom by Cordee, www.cordee.co.uk

      23 22 21 201 2 3 4 5

      Copyeditor: Rebecca Pepper

      Cover and book design: Jen Grable

      Front cover photographs by Maria Hines (top center, bottom left, bottom right) and Kyle Johnson (top right, top left, bottom center)

      Frontispiece photograph by Kyle Johnson

      Back cover photographs (left to right) by Dustin Brown, Kyle Johnson, and Jeff Kilpatrick

      All photographs by Maria Hines unless otherwise credited.

      Special thanks to Kyle Johnson (https://kjphotos.com) whose photographs appear on pages 2, 13, 14, 16, 18, 20, 27, 44, 49, 63, 67, 74, 100, 130, 139, 147, 155, 162, 166, 201, 211 (bottom), 215 (top right), 218, 254, 258, 261 (top left), 289, 294, 307, 308, 309, 315, and 320.

      Additional photographs provided by the following: Dustin Brown: page 38. Shamick Byszewski: page 34. Sophie Hartshorn: pages 30, 46, 79, 84, 88, 95, 114, 121. Jeff Kilpatrick: page 54. Mark Kroese: pages 17, 109, 125. Chris Noble: page 86. Greg Orlov: pages 112, 317. Elizabeth Sall: pages 8, 93. Matteo Steiner: page 11.

       Library of Congress Cataloging-in-Publication Data is on file for this title.

      Mountaineers Books titles may be purchased for corporate, educational, or other promotional sales, and our authors are available for a wide range of events. For information on special discounts or booking an author, contact our customer service at 800-553-4453 or [email protected].

      Printed on FSC-certified materials

      ISBN (paperback): 978-1-68051-205-2

      ISBN (ebook): 978-1-68051-206-9

       CONTENTS

       Preface

       Introduction

       How to Use This Book

       PART I. MAKING FOOD PART OF YOUR ATHLETIC PLAN

       1.The Importance of Nutrition for Athletes

      

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