Sports Nutrition for Endurance Athletes [Paperback]

Monique Ryan (Author)

Book Description

Publication Date: March 27, 2007

Endurance athletes regularly push their bodies to the limits with strenuous training regimens that demand smart nutrition. This book provides sound nutritional guidelines to boost athletic performance in triathlon, cycling, swimming, distance running, cross-country skiing, mountain biking, cyclo-cross, and adventure racing. First, Monique Ryan creates an excellent all-purpose sports diet. Based on the building blocks of a balanced diet — carbohydrates, proteins, fats, as well as fluid, vitamin, and mineral requirements — the diet forms the foundation of the endurance athlete's good health. Individual chapters then offer detailed nutritional advice for athletes training and competing in specific sports. Ryan offers healthy approaches to losing body fat and building muscle and clearly explains the different nutritional needs of training, racing, and recovery. Also included in this practical, easy-to-use guide are tips on meal planning, shopping lists, sample menus, advice for vegetarians, and a review of popular ergogenic aids.

Editorial Reviews

Review

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

"Monique has helped guide me to become an Olympian and World Champion in the sport of cycling. 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 Sports Nutrition for Endurance Athletes." — Kristin Armstrong, 2009 and 2006 World Time Trial Champion, 2008 Olympic Gold Medalist, Two-Time U.S. National Time Trial and Road Race Champion

"In my opinion, the weakest link in endurance performance is an athlete’s nutrition. This can be easily corrected, however, with Monique’s book Sports Nutrition for Endurance Athletes. She has demystified how to eat day to day and for the moments that count in a race and provided information in an incredibly clear and adaptable way so that athletes of all levels will be able to fine tune their diet and finally perform at their top level." — Mark Allen, six-time Ironman World 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. 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 must-read whatever your competitive goals may be. This book will serve as a complete source for all your nutritional inquiries." — Alan Culpepper, two-time Olympian, two-time U.S. 10K champion, three-time U.S. Cross Country 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 Silver Medalist, former U.S. National Criterium and Road Race Champion

"Sports Nutrition for Endurance Athletes offers an accurate and clear direction for today's competitive rowers. The information complements how I handled my diet as an athlete and the direction I offer both light and heavyweight rowers today." — John Riley, Two-Time U.S. Olympic Rower, eleven-time U.S. National Champion, former U.S. National Team Coach

From the Publisher

"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

"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 Sports Nutrition for Endurance Athletes. She has demystified how to eat day to day and for the moments that count in a race and provided information in an incredibly clear and adaptable way so that 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 World 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

"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

"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

"Sports Nutrition for Endurance Athletes offers an accurate and clear direction for today's competitive rowers. The information complements how I handled my diet as an athlete and the direction I offer both light and heavyweight rowers today."-- John Riley, Two-Time U.S. Olympic Rower, Eleven-Time U.S. National Champion, Former U.S. National Team Coach

"Monique's chapter on rowing provide rowers of all levels with an excellent introduction to the physiological demands of the sport and the appropriate nutrition to meet those demands. Together, this chapter and the rest of the book give a solid nutritional framework for all endurance athletes."-- Julie McCleery, World Championships Bronze Medalist, Former U.S. National Rowing Team member

"Folks ask adventure racers how we can possibly race nonstop for days on end, tackling challenging disciplines like mountain biking, trekking, kayaking, rapelling, and mountaineering in some of the most extreme environments found on earth. While fitness, gear, strategy, and teamwork are all play roles in getting a team to the finish, the paramount importance of nutrition--before, during, and after--cannot be overstated. Proper nutrition often separates those who win from those who go home before the race is over. An important read for any endurance athlete, I highly recommend Sports Nutrition for Endurance Athletes both to the beginner athletes I coach and to the professionals I race with."-- Travis Macy, professional adventure racer and coach

See all Editorial Reviews

Product Details

• Paperback: 352 pages
• Publisher: VeloPress; 2nd edition (March 27, 2007)
• Language: English
• ISBN-10: 1931382964
• ISBN-13: 978-1931382960
• Product Dimensions: 7.3 x 0.9 x 9.2 inches
• Shipping Weight: 1.2 pounds
• Average Customer Review: 4.3 out of 5 stars  See all reviews (50 customer reviews)
• Amazon Best Sellers Rank: #375,235 in Books (See Top 100 in Books)

More About the Author

Monique Ryan, MS, RD, CSSD, LDN is owner of Personal Nutrition Designs, a nutrition consulting company based in the Chicago area, which provides nutrition programs for athletes across North America. She provides her clients with practical cutting edge nutrition information based on current scientific research whether in the form of personalized nutrition plans, or through her listing of sport specific nutrition books including Sports Nutrition for Endurance athletes which targets the sports of triathlon, cycling, running, rowing, and swimming.

Monique works with athletes pariticating in their sport at all levels, but has extensive experience working with elite athletes. She was a member of the Performance Enhancement Team for USA Triathlon and USA Cycling (Women's Road Team) for the 2004 Athens Olympics and consulted with Olympic Team members. She has also consulted for several seasons with the Timex Multisport Team and the Chicago Fire Soccer Team, and was the sports nutritionist/dietitian for the Saturn Cycling Team for the 1994 to 2000 racing seasons. Monique has lectured extensively to coaches, trainers, and athletes, and has written numerous sports nutrition articles for a variety of magazines including VeloNews, Inside Triathlon, Outside, and Oxygen.

Most Helpful Customer Reviews

83 of 85 people found the following review helpful

5.0 out of 5 stars Great Read July 24, 2003

By Mike Heim

Format:Paperback

As a physician with a degree in nutrition, and a triathlete of 16 years, it is refreshing to read a book full of sound, no- nonsense information. In a world full of books espousing the diet/supplement fad of the day, this one thorougly explains the fundamentals of nutrition and how to apply them to maximize performance. Knowing these fundamental allows the athlete to make informed decisions when planning a diet, as well as, when trying to choose between the myriad of supplements available. If your looking for a magic bullet to take your performance to the next level this is not the book for you, but if you want to arm yourself with proven knowledge that is supported by scientific literature and will not only help you to improve your athletic performance but will also help you live a healthier life, this is the book for you.

70 of 74 people found the following review helpful

5.0 out of 5 stars Final Piece of my Marathon Puzzle November 9, 2005

By Amazon Customer

Format:Paperback|Amazon Verified Purchase

I'm a front of the pack marathoner. After bonking in Boston two years ago I decided to learn why. I purchased and read several books on nutrition and hydration. Ryan's book has easily become my bible. Its specific enough to allow you to plan your nutrition needs around any number of endurance events. Its laid out in a logical format and provides reasons behind the recommendations. I practiced her pre-race calorie intake suggestions (far more than you'd expect) for my last two marathons and moved the "wall" well into miles 24-25. Great text. Remember, its more than having a race plan. Having a nutrition plan and a hydration plan make a huge difference.

37 of 38 people found the following review helpful

5.0 out of 5 stars All you need to know, and more. October 29, 2003

By "ftcampos"

Format:Paperback

As a 43-year old beginning triathlete, there were lots of things I needed to know to ensure success in my sport and knew early on that proper nutrition would be key. I read the book from cover-to-cover and found almost every paragraph provided valuable information. Not only did the author explain in detail what I needed to know, she explained all the whens, whys and whats -- when to eat, why particular foods are better for training that others and what foods work best for the MY training. I used the book as a bible and, on my way to reaching the best shape I've ever been in, lost nine pounds and went from 22% to 12% body fat. And although I faced challenge after challenge along the way, by following what I learned in the book, nutrition was never an obstacle.