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Running Doc's Guide to Healthy Eating

The Revolutionary 4-Week Program to Boost Your Athletic Performance, Everyday Activities, and Weight Loss

Foreword by Meb Keflezighi / With Mark L. Fuerst

An easily implemented sports nutrition program for the weekend warrior, the Olympic athlete, and everyone in between from one of the country’s most respected experts in sports medicine.

In Running Doc’s Guide to Healthy Eating, readers will discover Dr. Lewis G. Maharam’s unique Fueling Plates Program. Developed in 2012, it has helped countless sofa spuds who really just want to get off the couch and lose weight, marathoners competing for a place at the Olympic trials, and everyone in between, including recreational athletes who play tennis, soccer, basketball and other running sports. The Fueling Plates Program is designed primarily to boost the performance of athletes, but can also boost the health of the average person, athletic or not.

Every day at Maharam’s busy New York City practice, in addition to treating sports injuries, he offers his patients nutritional advice. They ask him: “When should I eat before the marathon?” “Do I really need to drink eight glasses of water a day?” “What about sports drinks?” “Should I use energy gels?” “Gingko?” “Glucosamine?” “Raspberry ketones?” The questions come because the bulk of the sports-nutrition books on the market today make fueling your body sound like a scientific experiment. The Running Doc’s Guide to Healthy Eating explains why it’s time to ditch the difficult-to-use food pyramid put out by the USDA in favor of a hands-on experience of your actual plate – what Maharam calls Fueling Plates. It shows, step by step, how readers can apply the program to feel and perform better and have more energy. Those who are already exercising will get faster by eating to fuel their body more efficiently. Even everyday activities become easier with the Fueling Plates Program. Readers who are willing to take advantage of everything revealed in the book, from what to eat to reduce muscle soreness after exercising to how much to drink to be hydrated properly to an individualized nutrition program, will transform their lives.

“Running Doc is back with his thoughts on nutrition and healthy eating. As one who has broken bread with him many times, I can testify he knows his way around good food. I highly recommend this book, which gives readers a simple approach to fuel their athletic performance, whether they are eating at home or on the go.”  

—Steve Van Camp, MD, cardiologist, past president of the American College of Sports Medicine

“Dr Maharam has been advising runners on how to stay healthy for over forty years.  His latest book offers nutritional advice to fuel performance and prevent injuries.  It should be on every runner’s bookshelf.”

—John E. McNerney, DPM, former team podiatrist, New Jersey Nets and New York Giants 

“I have known the Running Doc for many years. He is a complete sports physician, taking care of sports injuries, health, and wellness conditioning. With this book, he talks to you in a simple, easy to understand manner so you can eat healthy and perform better.” 

Rod Dixon, four-time Olympian, Olympic medalist; two-time World Cross-Country medalist; New York City Marathon champion 

"Without doubt, the Running Doc has written a gem here—with simple solutions and sound advice, the book makes it easy to be healthy and vibrant again."

Douglas S. Kalman PhD, RD, adjunct professor, Sports Nutrition, Nova Southeastern University

“Sports nutrition is as vital a part to a runner's success as is proper training. Dr. Maharam covers all the mile markers in The Running Doc's Guide to Healthy Eating. A must-read for runners of all levels.

—Andrea Chernus, RD, CDE, CSSD, registered dietitian, certified specialist in sports dietetics

“I have known Dr. Maharam since our early days in New York City and watched as he built a thriving practice. Runners lined his waiting room because, as a primary care sports medicine doctor, he was able to help them feel better and perform better. Reading this book, you will feel as if the Running Doc is talking directly to you, guiding you to better food choices every step of the way.”

—Heidi Skolnik, MS, CDN, FACSM, sports nutritionist to pro teams, marathoners, and performing artists

“Athletic performance is as much about your input as it is about your output. Dr. Maharam is to be commended for recognizing this with The Running Doc's Guide to Healthy Eating.”

 —Alexis Colvin, MD, associate professor, Department of Orthopaedic Surgery, Icahn School of Medicine at Mount Sinai; team physician, U.S. Fed Cup team; chief medical officer, U.S. Open