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Sports Nutrition for Endurance Athletes

by

Sports Nutrition for Endurance Athletes Cover

 

Synopses & Reviews

Publisher Comments:

Sports Nutrition for Endurance Athletes makes high-performance nutrition simple for running, cycling, triathlon, and swimming. Weighing in at 432 pages, this newly updated third edition is the most comprehensive resource on nutrition from the most experienced and highly qualified nutritionist in endurance sports.

Ryan offers clear answers to the most fundamental questions in endurance sports nutrition—what should I eat, how much, and when—based on the latest research and experience from her 30-year career advising elite and age-group athletes and pro sports teams. She offers fine-tuning strategies for training and racing, optimal recovery, weight loss, and boosting strength-to-weight ratio. Citing rigorous and reputable studies, Ryan busts myths about ergogenic aids and supplements and offers a dose of reality to practices like fat loading and glycogen-depleted workouts.

Since endurance sports are too different for a "one size fits all" food plan, Sports Nutrition for Endurance Athletes reveals how runners, cyclists, triathletes, and swimmers should fuel differently to gain real performance advantages in their sports. Even within each sport, optimal nutrition varies with the type and duration of events, so Ryan explains nutrition for short- and long-course triathlon; road, criterium, and mountain bike racing; 10K, half-marathon, and marathon; and sprint and distance swimming.

This complete guide addresses a wide variety of special nutrition considerations for younger and older athletes, diabetics, vegetarians, pregnant women, and those with celiac disease or gluten intolerance. Sports Nutrition for Endurance Athletes also offers six appendixes of reference material including glycemic index, a vitamin and mineral glossary, an up-to-date comparison of sports nutrition products, and sample menus.

Smart nutrition can make the difference between a personal record and a lackluster season. Committed athletes and newcomers to endurance sports will both find Sports Nutrition for Endurance Athletes to be a comprehensive, easy-to-use guide to better performance in running, cycling, triathlon, and swimming.

Synopsis:

Whatever your question on fueling for your sport, Sports Nutrition for Endurance Athletes has the answer.

  • What should I eat to perform my best?
  • Which foods help me recover fastest?
  • Are supplements safe?
  • Can I lose weight and still have the energy I need to train?
  • How do I fit food preparation into my training plan?

In this new edition of her best-selling guide, internationally recognized sports nutritionist Monique Ryan interprets and explains the latest cutting-edge research on essential topics for endurance athletes such as mastering the art of carbo-loading, fueling for workouts, savvy race preparation, effective recovery, smart weight loss, and safe supplements.

Endurance sports are too different for a "one size fits all" food plan, so Ryan reveals nutrition specifics for runners, cyclists, triathletes, and swimmers that bring real performance advantages to athletes in those sports. Her guidelines also address special dietary considerations such as celiac disease, diabetes, and pregnancy.

Smart nutrition can make the difference between a personal record and a lackluster season. Whether you are a committed athlete looking for an edge or a newcomer with basic questions about hydration, fueling, and race-day tactics, this comprehensive guide is your must-have resource for healthier, smarter, faster performance.

Monique Ryan, MS, RD, CSSD, LDN, is a seasoned and trusted sports nutritionist with nearly 30 years of professional experience helping elite and age-group endurance athletes and major league sports teams to optimize their nutrition. She is also the founder of Personal Nutrition Designs, based in the Chicago area.

“Ryan demystifies the dietary cosmos, offering easy ways to eat for optimum performance.” — Triathlete magazine

 

 

Synopsis:

“In my opinion the weakest link in endurance performance is an athlete’s nutrition. This can be easily corrected, however, with Monique’s new book. She has demystified how to eat day by day and for the moments that count in a race and presented all of this information in an incredibly clear and adaptable way. Athletes of all levels will be able to fine-tune their diet and finally perform at their top level. I wish this book had been written during my career!” —Mark Allen, six-time Ironman Triathlon World Champion

Newly updated and extensively revised, Monique Ryan’s third edition of Sports Nutrition for Endurance Athletes will equip you with a smarter plan for personal nutrition. Get the information you need to make better choices on a daily basis, be strategic about the timing and portions of the foods you eat, and choose the fuel that will work best for your favorite endurance sport.

Creating a sport-specific diet involves more than drawing up a list of foods and meals. Use this book to:

  • Make an accurate assessment of your body composition
  • Lose body fat and build muscle
  • Better time your food intake
  • Identify the best sports nutrition products
  • Learn the real facts about vitamins and minerals
  • Plan wholesome, balanced meals with sample menus and convenient shopping lists

This new edition includes expanded post-training nutritional recovery, new research on supplements, guidelines on weight loss, and more than 100 tables and figures that make it easier than ever to make a plan that will work for you. Discover for yourself the difference that a smart nutrition plan will make in your training and competition.

Monique Ryan, MS, RD, LDN, CSSN, has provided endurance athletes with winning advice on the science of food for more than 20 years. She is a consultant to the complete spectrum of athletes from newcomers to world-class professionals. She is also the founder of Personal Nutrition Designs, based in the Chicago area.

 

About the Author

Monique Ryan, MS, RD, LDN, CSSD is an internationally recognized sports nutritionist with nearly 30 years of professional experience helping elite and age-group endurance athletes and professional, major-league sports teams to optimize their nutrition. She is founder of Chicago-based Personal Nutrition Designs and the best-selling author of Sports Nutrition for Endurance Athletes, Performance Nutrition for Winter Sports, Performance Nutrition for Team Sports, and Complete Guide to Sports Nutrition. Ryan has worked with USA Triathlon, USA Cycling, Synchro Swimming USA, the Timex Multisport Team, Chicago Fire MLS Soccer Team, and four professional cycling teams. She is a trusted source for nutrition stories in New York Times, Chicago Tribune, Runner’s World, Fitness, Men’s Journal, Men’s Health, Outside, and Oxygen.

Table of Contents

Preface

Acknowledgments

PART I

YOUR DAILY PERFORMANCE DIET: Optimal Nutrition for Training and Health

Chapter 1 Daily Hydration Essentials: Drinking It In

Chapter 2 Energy Nutrients for Optimal Health and Performance: Building a Solid Nutrition Base

Chapter 3 Vitamins, Minerals, and Electrolytes: The Nuts, Bolts, and Spark Plugs of Your Diet

PART II

YOUR TRAINING DIET: Fine-Tuning Your Diet for Top Performance

Chapter 4 The Daily Training Diet: Eating for Optimal Recovery

Chapter 5 Food and Fluid Intake for Training and Competition: Timing Is Everything

Chapter 6 Weight, Muscle Building, and Changing Body Composition: Boosting Your Strength-to-Weight Ratio

Chapter 7 Ergogenic Aids: Separating Fact from Fiction

PART III

SPORT-SPECIFIC NUTRITIONAL GUIDELINES: Putting Your Sports Nutrition Plan into Action

Chapter 8 Nutrition for Triathlon and Other Multisport Events

Chapter 9 Nutrition for Road Cycling, Mountain Biking, Track Cycling, and Cyclo-Cross

Chapter 10 Nutrition for Distance Running

Chapter 11 Nutrition for Swimming

PART IV

SPECIAL NUTRITIONAL CONSIDERATIONS

Chapter 12 The Athlete with Unique Nutrition Considerations

Chapter 13 Performance Boosts and Problem Solving with Nutrition

Chapter 14 Nutritional Strategies for Extreme Environments

Appendixes

Appendix A Glycemic Index of Foods

Appendix B Glossary of Vitamins and Minerals

Appendix C Comparison of Sports Nutrition Products

Appendix D Creating the Optimal Training Diet

Appendix E Sample Menus

Appendix F Estimating Sweat Loss—Worksheet

Selected Bibliography

Index

About the Author

Product Details

ISBN:
9781934030820
Author:
Ryan, Monique
Publisher:
VeloPress
Subject:
Nutrition
Subject:
Sports and Fitness-Medicine Nutrition and Psychology
Edition Description:
Third Edition, New edition, 3rd Ed.
Publication Date:
20120331
Binding:
TRADE PAPER
Language:
English
Illustrations:
2-color tables and illustrations through
Pages:
432
Dimensions:
9.25 x 7.38 x 1 in 1 lb

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Related Subjects

Cooking and Food » Diet and Nutrition » General
Cooking and Food » Diet and Nutrition » Nutrition
Health and Self-Help » Health and Medicine » Nutrition
Sports and Outdoors » Sports and Fitness » Exercise
Sports and Outdoors » Sports and Fitness » Medicine Nutrition and Psychology
Sports and Outdoors » Sports and Fitness » Sports General
Sports and Outdoors » Sports and Fitness » Sports Nutrition
Sports and Outdoors » Sports and Fitness » Track and Field
Sports and Outdoors » Sports and Fitness » Triathlon

Sports Nutrition for Endurance Athletes New Trade Paper
0 stars - 0 reviews
$21.95 In Stock
Product details 432 pages VeloPress - English 9781934030820 Reviews:
"Synopsis" by ,

Whatever your question on fueling for your sport, Sports Nutrition for Endurance Athletes has the answer.

  • What should I eat to perform my best?
  • Which foods help me recover fastest?
  • Are supplements safe?
  • Can I lose weight and still have the energy I need to train?
  • How do I fit food preparation into my training plan?

In this new edition of her best-selling guide, internationally recognized sports nutritionist Monique Ryan interprets and explains the latest cutting-edge research on essential topics for endurance athletes such as mastering the art of carbo-loading, fueling for workouts, savvy race preparation, effective recovery, smart weight loss, and safe supplements.

Endurance sports are too different for a "one size fits all" food plan, so Ryan reveals nutrition specifics for runners, cyclists, triathletes, and swimmers that bring real performance advantages to athletes in those sports. Her guidelines also address special dietary considerations such as celiac disease, diabetes, and pregnancy.

Smart nutrition can make the difference between a personal record and a lackluster season. Whether you are a committed athlete looking for an edge or a newcomer with basic questions about hydration, fueling, and race-day tactics, this comprehensive guide is your must-have resource for healthier, smarter, faster performance.

Monique Ryan, MS, RD, CSSD, LDN, is a seasoned and trusted sports nutritionist with nearly 30 years of professional experience helping elite and age-group endurance athletes and major league sports teams to optimize their nutrition. She is also the founder of Personal Nutrition Designs, based in the Chicago area.

“Ryan demystifies the dietary cosmos, offering easy ways to eat for optimum performance.” — Triathlete magazine

 

 

"Synopsis" by ,

“In my opinion the weakest link in endurance performance is an athlete’s nutrition. This can be easily corrected, however, with Monique’s new book. She has demystified how to eat day by day and for the moments that count in a race and presented all of this information in an incredibly clear and adaptable way. Athletes of all levels will be able to fine-tune their diet and finally perform at their top level. I wish this book had been written during my career!” —Mark Allen, six-time Ironman Triathlon World Champion

Newly updated and extensively revised, Monique Ryan’s third edition of Sports Nutrition for Endurance Athletes will equip you with a smarter plan for personal nutrition. Get the information you need to make better choices on a daily basis, be strategic about the timing and portions of the foods you eat, and choose the fuel that will work best for your favorite endurance sport.

Creating a sport-specific diet involves more than drawing up a list of foods and meals. Use this book to:

  • Make an accurate assessment of your body composition
  • Lose body fat and build muscle
  • Better time your food intake
  • Identify the best sports nutrition products
  • Learn the real facts about vitamins and minerals
  • Plan wholesome, balanced meals with sample menus and convenient shopping lists

This new edition includes expanded post-training nutritional recovery, new research on supplements, guidelines on weight loss, and more than 100 tables and figures that make it easier than ever to make a plan that will work for you. Discover for yourself the difference that a smart nutrition plan will make in your training and competition.

Monique Ryan, MS, RD, LDN, CSSN, has provided endurance athletes with winning advice on the science of food for more than 20 years. She is a consultant to the complete spectrum of athletes from newcomers to world-class professionals. She is also the founder of Personal Nutrition Designs, based in the Chicago area.

 

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