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Sports Nutrition for Endurance Athletes

Sports Nutrition for Endurance Athletes
By Monique Ryan

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Product Description

Endurance athletes regularly push their bodies to the limits with a strenuous training regimen that demands smart nutrition. In Sports Nutrition for Endurance Athletes, Ryan offers proven strategies for improved athletic performance with sport-specific guidelines for running, cycling, triathlon, swimming, adventure racing, and rowing. In-depth information is presented in an easy-to-read and accessible style, with individual chapters dedicated to each of these popular endurance sports.

The science of nutrition can be daunting for athletes, but Ryan converts it to practical advice for smarter eating. Athletes will learn how to assess body composition and find healthy ways to lose body fat and build muscle. Ryan gives a comprehensive explanation of the nutritional role of carbohydrates, protein, and fat in an athlete's diet and explains the importance of meal timing for better performance and recovery. Ryan also explains the concepts of nutritional periodization so athletes can properly adjust their mix of foods throughout the training cycle. The book includes a review of popular ergogenic aids, tips on meal planning, typical shopping lists, sample menus, glycemic index tables, facts about vitamins and minerals, and a comparison of sports nutrition products. Within each sport-specific chapter are tips to adjust nutritional intake for races of different lengths.

Product Details

  • Amazon Sales Rank: #3762 in Books
  • Size: Sports Nutrition For Endurance Athletes
  • Brand: Velopress
  • Published on: 2007-03-01
  • Original language: English
  • Number of items: 1
  • Binding: Paperback
  • 357 pages

Features

Editorial Reviews

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

    About the Author
    Monique Ryan, MS, RD, LDN, is a nationally recognized sports nutritionist. She is the founder of Personal Nutrition Designs, a nutrition consulting company based in Chicago. Ryan has worked with USA Cycling, USA Triathlon, the Timex Multisport Team, the Chicago Fire Soccer Team, and many other professional endurance sports organizations. Ryan has published over 175 articles and is a regular contributor to VeloNews, Inside Triathlon, Outside, and ACE Fitness Matters. She is frequently quoted in the New York Times, Chicago Tribune, Runner's World, Fitness, Men's Journal, Men's Health, Her Sports, and Oxygen and has appeared on ABC, CBS, and Fox TV broadcasts. Ryan has published several books with VeloPress, most recently Performance Nutrition for Winter Sports and Performance Nutrition for Team Sports.

    • Customer Reviews

    Final Piece of my Marathon Puzzle5
    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.

    Great Read5
    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.

    All you need to know, and more.5
    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.