Page numbers in italics refer to tables and figures.
Abeleygesse, Elvan, 95
Alkhaldi, Jasmine, 7–9
one-day food journal, 8
allergies. See food allergies and intolerances
anorexia, 111, 117. See also eating disorders
Anquetil, Jacques, 23
antioxidant defenses, 46
appetite awareness training, 120, 126. See also mindful eating
Augaitis, Lina, 209
blood pressure, high. See hypertension
blue zones of longevity, 64–65
bone mineral density, 118
Bonilha, Marina, 61–62
Boom, Jesper, 38–41
bulimia, 117. See also eating disorders
Byers, Sanford, 29
calorie counting, 7, 8, 14, 20, 42, 56, 65, 106, 118, 120–121, 211
calorie restriction, 118–120, 177–178. See also restrained eating
cancer, 46, 63, 72, 76, 77, 81, 118, 192, 206
carbohydrates
carb-fasted workouts, 182–187
carbohydrates, fitness, and performance, 95–101
carbophobia, 101–104
low-carb diets, 2, 14, 74, 92, 96–102, 107–108, 183–185
See also eat carb-centered (Habit 3)
cardiovascular disease, 63, 68, 74, 77, 79, 81, 118, 188, 203–204, 206, 208
Cerovac, Nemanja, 195
cholesterol profiles, 63, 72, 75, 99, 194, 204
Ciélo, Cesar, 61
Clayton, Derek, 202
conformity factor, 153, 157–158, 161
Cooray, Anuradha, 95–96
Crawford, Gina, 43
da Silva, Adriana Aparecida, 62
Daily Fresh food service, 38–39
Delahaije, Louis, 38–40
diabetes, 63, 68, 72, 74, 75, 81, 97, 101–103, 118, 192, 197, 199, 206
Diet Quality Score, 35, 58, 65–87, 89, 104, 144, 146, 166–167, 175
dairy, 75–76
example, 85–86
fried foods, 82
fruit, 71–72
high-quality beverages, 83–84
high-quality foods types, 68–78
high-quality processed foods, 83
low-quality beverages, 84
low-quality food types, 78–82
nuts, seeds, and healthy oils, 72–73
processed meat, 81
refined grains, 78–79
sweets, 79–81
unprocessed meat and seafood, 77–78
vegetables, 68–71
whole grains, 74–75
dietary micromanagement, 23, 109, 125, 171
Dietary Patterns Methods Project, 46
dietary self-sabotage, 14–16
diets
ancestral diets, 2
grazing diets, 13
high-fat diets, 31, 97–100, 138
high-protein diets, 13, 29–31, 102, 178
ketogenic diets, 97–99
liquid diets, 13
low-carb diets, 2, 14, 74, 92, 96–102, 107–108, 183–185
No Sugar No Grains (NSNG) diet, 54–56
vegan diets, 54, 98, 103, 149, 228
vegetarian and plant-based diets, 2, 14, 21, 23, 25–26, 31, 50, 53–54, 77
Zone Diet, 29–31
See also weight loss
distracted eating, 128. See also mindless eating
dos Santos, Valdilene, 62
Drewnowski, Adam, 203
Duhigg, Charles, 159
Dunleavy, Emmett, 95–96
80/20 Rule, 3, 17, 179, 238–240, 243, 252
eat carb-centered (Habit 3), 6–7, 12, 20, 22, 42, 91–108
carbohydrates, fitness, and performance, 95–101
carbophobia, 101–104
example of Kenyan runners, 91–96
putting Habit 3 into practice, 104–108
eat enough (Habit 4), 7, 10–11, 12, 14, 20–22, 26–27, 42, 109–129
example of Japanese runners, 109–114
mindless eating versus, 120–124
putting Habit 4 into practice, 124–128
restrained eating versus, 115–120
and weight loss, 129
eat everything (Habit 1), 5–6, 12, 19, 37–58
costs of not eating everything, 52–58
example of LottoNL-Jumbo cycling team, 37–43, 56, 158, 202
putting Habit 1 into practice, 58
reasons to eat everything, 43–52
eat individually (Habit 5), 7–8, 12, 21, 41–42, 131–151
allergies and intolerances, 140–142
cravings and crutches, 145–146
eating like an Olympian, 133–136
example of Devon Kershaw, 133–139, 141, 143–145, 147, 148, 150–151
likes and dislikes, 143–144
morals and values, 149–150
needs and no-no’s, 137–140
putting Habit 5 in practice, 136–150
schedule and lifestyle, 146–147
tips for working through common schedule/lifestyle constraints, 148–149
eat quality (Habit 2), 6, 12, 14, 20, 42, 59–90
diet quality, 62–65
Diet Quality Score (DQS), 65–86
example of Fernanda Keller, 59–63
high-quality versus low-quality foods, 62–65
putting Habit 2 into practice, 86–89
eating disorders, 15, 55, 99, 111, 114, 117–118, 126
Elite Athlete Diet Questionnaire, 62
Elliott, John, 112
emotional eating, 128. See also mindless eating
Esteve-Lanao, Jonathan, 238
exercise synergy, 235–252. See also training methods, essential
Fear, Georgie, 17, 68, 148, 211, 252
five key habits of Endurance Diet, 5–14, 19–24
eat carb-centered, 91–108
eat enough, 109–129
eat everything, 37–58
eat individually, 131–151
eat quality, 59–90
See also individual habits
food allergies, 58, 107, 108, 137, 138, 140–143, 150
foods. See high-quality foods; low-quality foods; superfoods
Friedlaender, Jonathan, 122
Friedman, Meyer, 29
Froome, Chris, 203
Gatorade, 60, 180. See also sports drinks
Glah, Ken, 60
glycemic index scores, 14
Gould, Georgia, 97
Grandi, Thomas, 131
Gregor, Michael, 101
Guido, Guilherme, 62
habit building, 153–169
conformity factor, 153, 157–158, 161
example of a Perfect Day, 166
one day at a time, 167–169
Perfect Day exercise, 162–167
power of rewards, 153–157, 159, 161, 175
principle of minimal disruption, 153, 159–162
See also five key habits
Hashizume, Nobuya “Nobby”, 109–114
Hengeveld, Marije, 38
High Altitude Training Centre (HATC), 92–93, 95
high-quality foods, 5–6, 8, 19–20, 22, 68–78
beverages, 83–84
dairy, 75–76
and eat carb-centered (Habit 3), 93, 102, 103–104, 106–107
and eat everything (Habit 1), 38, 42–47, 50, 52, 55, 58
and eat individually (Habit 5), 136, 141
fruit, 71–72
nuts, seeds, and healthy oils, 72–73
unprocessed meat and seafood, 77–78
vegetables, 68–71
whole grains, 74–75
See also eat quality (Habit 2); superfoods
Holzherr, Marcel, 132–133, 135, 140
hyperglycemia, 12
inflammation, 29–30, 47, 63, 74, 76–77, 96, 118, 186, 188–189, 192, 194, 196–198, 201, 204, 208
insulin sensitivity, 47
interval training, 25–26, 39, 176–177, 179, 183–186, 237, 240, 242, 243, 245
Jeukendrup, Asker, 96
Jorgensen, Gwen, 21–22
junk food, 26, 57, 147, 161, 175–176. See also low-quality foods
Justesen, Benjamin, 174
Keller, Fernanda, 59–63
Kemper, Hunter, 34–35
Kershaw, Devon, 133–139, 141, 143–145, 147, 148, 150–151, 208–209
Kessler, Meredith, 204
Kiplagat, Lornah, 92. See also High Altitude Training Centre (HATC)
Kokamo, Yumi, 110–111
Kolehmainen, Hannes, 23, 25–26
Krebs-Smith, James, 44–45
Krebs-Smith, Susan, 44–45
Kruijswijk, Steven, 39
lactate threshold intensity, 40, 100, 134
Laye, Matthew, 98–99
lean body composition, 46–47, 72, 110, 165
Limo, Timothy, 93
LottoNL-Jumbo cycling team, 37–43, 56, 158, 202
low-quality foods, 6, 8, 15, 16, 19–20, 62–66, 86–88
and eat carb-centered (Habit 3), 102–104, 106
and eat enough (Habit 4), 122, 128
and eat everything (Habit 1), 43, 50, 53, 55–56, 58
and eat individually (Habit 5), 133, 145–146
food types, 6, 19, 50, 55–56, 78–82, 103, 106
fried foods, 82
and principle of minimal disruption, 159
processed meat, 81
refined grains, 78–79
sweets and sugars, 79–81
See also eat quality (Habit 2)
Lunn, William, 176
Ma Junren, 23
Mayfield, John, 28
McCormack, Chris, 27
McGregor, Stephen, 248
Mean Adequacy Ratio (MAR), 44
Meyers, Katya, 200
Michiels, Yannick, 95–96
mindful eating, 7, 15, 20–21, 42, 115–116, 121, 123–128, 135–136, 162, 165, 211
mindless eating, 7, 15, 20, 42, 116, 120–124, 126, 128, 160
minimal disruption, principle of, 153, 159–162
misinformation, 12–14
Moinard, Amaël, 19–22
Mok, Ying Ren, 197
Murphy, Suzanne, 45
Neylan, Rachel, 196
Nickerson, Andrew, 132
Nieman, David, 186
Nilsson, David, 174
Nozoe, Yuri, 113–114
Nurmi, Paavok, 25–26
nutrition periodization, 172–178
obesity, 50, 60, 63, 81, 118, 138
Ochal, Paweł, 11–12
Onywera, Vincent, 91–95
Orino, Kana, 114
overeating, 7, 15, 20, 42, 74, 103, 115–117, 120–124, 126, 128, 160. See also mindless eating
periodization, 246–247
Pigg, Mike, 3
plate cleaning, 8, 20, 126–127
Polyanskiy, Dmitry, 11–12
portion distortion, 126
progressive overload, 240–242
protein, 19, 44–46, 76, 94, 100, 125, 134, 141, 150, 177–178, 189, 191
high-protein diets, 13, 29–31, 102, 178
protein drinks/shakes, 8, 19, 39, 40, 41, 83, 213–214
and superfoods, 197, 200, 202, 204, 206, 208, 209
purpose-driven workouts, 242–244
recipes
Bagel Breakfast Sandwich, 214–215
Beef and Soba Noodle Bowl with Almond Butter–Chile Sauce, 223–224
Blini with Cherry-Blueberry-Maple Topping, 215–217
Broiled Vegetable Panini with Edamame Hummus, 217–218
Chicken Stir-Fry with Honey-Ginger Sauce, 221–223
Custard Oats with Fruit and Pecans, 212–213
Fish Tacos, 219–220
Kickin’ Turkey Cheeseburgers, 218–219
Lohikeitto (Salmon Soup), 220–221
Moroccan Stew, 227–228
Ratatouille, 231–232
Shepherd’s Pie, 233–234
Slow Cooker Cuban Black Beans and Rice, 225–227
Southwest Chili with One Bowl Cornbread, 229–231
Ugali with Sukuma Wiki, 228–229
Whole Wheat Spaghetti and Bison Meatballs, 224–225
Zesty Green Smoothie, 213–214
recovery weeks, 246
restrained eating, 42, 115–120, 124, 126
rewards, 153–157, 159, 161, 175
Rhoads, John, 122
Rodgers, Bill, 26
Ryf, Daniela, 195
Sandrock, Mike, 112
Sears, Barry, 29–31
self-efficacy, 156
Shibui, Yoko, 112–113
Shorter, Frank, 109
Silva, Jaime, 117
Sindballe, Torbjørn, 185
Smith, Naydene, 12
smoking. See tobacco
spontaneous eating, 127–128
sports drinks, 20, 40, 84, 98, 180–182, 195, 208
Stacher, Ally, 205
Standard American Diet (SAD), 9, 16, 53
strength training, 249–251
superfoods, 193–210
almonds, 194–195
bananas, 195
beets, 196
black beans, 196–197
brown rice, 197
cherries, 197–198
coffee, 198–199
corn, 199
eggs, 200
garlic, 200–201
olive oil, 201–202
peanut butter, 202
potatoes, 202–203
red wine, 203–204
salmon, 204
spinach, 205
sweet potatoes, 205
tea, 206
tomatoes, 208–209
tuna, 208–209
yogurt, 209–210
supplementation, 187–192
iron, 189–191
omega-3 essential fatty acids, 188–189
vitamin D, 191–192
Takagi, Misato, 111–112
training methods, essential, 237–252
80/20 Rule, 238–240
“bread-and-butter” workouts for runners, 244
downtime, 248–249
Hard/Easy Rule, 245
periodization, 246–247
progressive overload, 240–242
purpose-driven workouts, 242–244
recovery weeks, 246
strength training, 249–251
Treacy, Ray, 10
trial-and-error approach to problem solving, 27–31
undereating, 15, 20, 42, 110, 115–118. See also restrained eating
Van Asbroeck, Tom, 41–42
Vanmarcke, Sep, 40–43
veganism and vegan foods, 54, 98, 103, 149, 228
vegetarianism and vegetarian foods, 2, 21, 23, 25–26, 50, 53–54, 77, 83, 184
Vodickova, Radka, 95
Wang Junxia, 23
Warbasse, Larry, 161–162
Watanabe, Shigeharu, 112–114
Waugh, Esther, 116
weight loss, 1, 13, 31, 71, 98, 102, 110, 113, 119, 129, 156, 172, 176–179, 203, 212, 240
Weissmuller, Johnny, 23
Womack, Chris, 200
workouts. See training methods, essential
workouts, eating for, 179–182. See also carbohydrates: carb-fasted workouts
Zone Diet, 29–31