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Energy to Burn

Energy to Burn

A proper guide for nutrition and hydration for active individuals.

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Whether you're a serious athlete, a weekend warrior, or an active person constantly on the go, proper nutrition can help you optimize your performance and reach your goals. Energy to Burn is an accessible guide that equips you with the most current, science-based sports nutrition information and tools available to help you maximize your energy and your results.

First, the book lays out the foundation of healthy eating by explaining the role of carbohydrates, protein, and fats in a performance diet. It helps you energize with pre-competition meals, guidance on what to eat and drink during exercise, and post-competition nutrition for optimal recovery. You'll also find a complete 14-day diet plan to help you start fulfilling your energy requirements right away.

Energy to Burn also gives you:

  • An Energy Quotient quiz to see how you're doing right now.
  • Information on how to determine, reach, and maintain your best body weight.
  • The lowdown on supplements and energy bars.
  • A look at professional athletes' kitchens—and the foods they can't live without.

Author, Julie Upton, M.S., R.D., is a nationally recognized journalist and dietitian who has served as a national spokesperson for the American Dietetic Association. She has been featured on the Today show and on CNN, ABC, and Fox News programs and has written for the New York Times, Shape, and other publications.

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  • Concepts and tips are supported by nutritional science research data
  • Created by a nutrition professional
  • Focuses on real foods
  • Targeted to active individuals of all fitness levels
  • Also provides information on proper hydration, which many diet books leave out
  • Athletic focus may dissuade coach potatoes from picking it up

Energy to Burn is filled with comprehensive and factual information on how to eat and drink while maintaining an active lifestyle.

There are chapters dedicated solely to carbohydrates, proteins and fats. In addition, there is a chapter focused on how to eat before a competition and what to eat to replenish your muscles and body following an event.

You will also learn about the best things to eat and drink when you're on the go, the facts (and hype) about supplements and what are the gold-medal essentials for any athlete's kitchen.

Upton also outlines a 14-day energy to burn diet. Recipes are included for some of the dishes for this 14-day program. Some of the recipes include the following:

  • Avosalsa
  • Banana Bread
  • BBQ Turkey Burger
  • Baked Halibut with Bruschetta
  • Chicken Soup with Lentils
  • Citrus Rosemary Salmon
  • Live Brownies
  • Mexican Tortilla Bake
  • Macaroni and Cheese with Broccoli
  • Power Egg Scramble
  • Nutty Oatmeal
  • Quinoa Salad
  • Power Bars
  • Spicy Green Beans with Garlic and Ginger
  • Sweet Potatoes and Black Bean Stuffed Chilies
  • Tomato and Basil Pizza

All recipes include their nutrition information. In addition, sample menus are provided for 2,000-calorie and 2,600 calorie-a-day diets.


Energy to Burn contains information on how to eat for a variety of athletic abilities, whether you're training for your first triathlon or a charity biking race. It does not provide specific suggestions or recommendations on exercise or fitness.


Energy to Burn is a resourceful guide for anyone who has an athletic side to them. Filled with information on nutrition and hydration as well as guides to the best (and worst) energy bars, energy gels and supplements, you can optimize your performance by following the insightful and informative information presented by author Julie Upton, M.S., R.D.

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