Synopses & Reviews
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.
"Working with Monique has taken me to the winning edge in my sport. She has helped guide me to become an Olympian and World Champion in the sport of cycling. Whether you are going for the gold or have other ambitions, we are all up against highly trained and motivated athletes, including ourselves. To find that competitive edge, take the next step by adding the nutritional component to your daily training regime. A great place to start is by reading Monique’s book." — Kristin Armstrong, 2006 World Time Trial Champion, Two-Time U.S. National Time Trial Champion, Former U.S. National Road Race Champion
“Monique Ryan’s Sports Nutrition for Endurance Athletes is a must read whatever your competitive goals may be. Monique’s vast knowledge is evident, and this book will serve as a complete source for all your nutritional inquiries. From making optimal food and fluid choices, meal planning and timing, to event specific needs, this book has it all.” — Alan Culpepper, Two-Time U.S. Olympic Runner, Three-Time U.S. Cross Country Champion, Two-Time U.S. 10K Champion
"I have always believed that the top Ironman athletes train very similarly, and that winning or losing comes down to nutrition and mental toughness. I know I would not have won two Ironman World Championships without focusing on my nutrition every day. Monique does a fantastic job covering everything you need to know about daily and racing nutrition. Sports Nutrition for Endurance Athletes sets the standard for getting you fueled to the finish line." — Tim DeBoom, Two-Time Ironman World Champion
"Sports Nutrition for Endurance Athletes is a comprehensive nutritional guide. Monique Ryan provides valuable information that helps athletes maintain their energy levels and maximize their ability to perform in endurance events." — Dede Demet Barry, 2004 Olympic Time Trial Silver Medalist, Former U.S. National Criterium and Road Race Champion
For endurance athletes committed to better performance, smart nutrition can make the difference between a new personal best or bonking into a disastrous race result. Even small improvements in nutrition can deliver better performance.
The third edition of Sports Nutrition for Endurance Athletes is a complete reference for every question on fueling, post-workout recovery nutrition, weight loss, ergogenic aids, vitamins and minerals, and supplements. New material refines nutrition guidelines using the newest research and features a helpful redesign to make the book even easier to use for athletes of all levels. This nutritional bible demystifies sports nutrition, debunking myths and misconceptions to explain the principles that fuel athletes to better performance.
Ryan explains optimal diets for each endurance sport: running, cycling, triathlon as well as mountain biking, cyclocross, and swimming. For each sport, Ryan explains what to eat, how much, and when during normal training and on race day. She reveals what to eat before and during workouts, how to balance hydration and electrolytes, and what foods will help athletes recover fastest.
“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.
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
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
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
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
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
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
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
About the Author