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Sports Nutrition for Endurance Athletes, 3rd Ed. [Paperback]

Monique Ryan
4.0 out of 5 stars  See all reviews (3 customer reviews)
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Book Description

March 1 2012

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.


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Sports Nutrition for Endurance Athletes, 3rd Ed. + The Triathlete's Training Bible + Going Long: Training for Triathlon's Ultimate Challenge
Price For All Three: CDN$ 49.31


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Review

"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

From the Back Cover

Whatever your question on fueling for your sport,Sports Nutrition for Endurance Athleteshas 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.” —Triathletemagazine


Inside This Book (Learn More)
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Front Cover | Copyright | Table of Contents | Excerpt | Index | Back Cover
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Customer Reviews

4.0 out of 5 stars
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Most helpful customer reviews
5.0 out of 5 stars Great Info May 16 2014
Format:Paperback|Verified Purchase
Well put together and solid advice, no fad diets or other BS in this book. I great addition to your collection.
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4.0 out of 5 stars A lot of information! July 10 2013
Format:Paperback|Verified Purchase
I read this book with great interests. It is well written and enjoyable to read. The reader will find all the information one may look for, but some sections go too far in details that may be irrelevant (minor issue; I prefer too much information than not enough).

I really enjoyed the appendix that includes:
-the glycemic index of several foods
-a glossary of vitamins and minerals
-a comparison of sports nutrition products
-meal plans according to your progression in your triathlon training (base, build and transition)

The only main issue or lack in this book is that I was expecting more meal plans. The reader is filled by information, but more meal plans would be interesting to "chew on"!
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3.0 out of 5 stars A lot of words with not much said. April 18 2012
By Nelson
Format:Paperback|Verified Purchase
I read a lot of books about fitness, and sports nutrition so I am quite peticular. The information in this book is repetitive, and in my opinion does not add much value to the athlete. It seems like they were just trying to pad the paper so it sells well. Not much depth. I did like the tables which provide a summary.
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Most Helpful Customer Reviews on Amazon.com (beta)
Amazon.com: 4.1 out of 5 stars  16 reviews
10 of 10 people found the following review helpful
4.0 out of 5 stars Basic, but a good book overall Oct. 2 2012
By Kevin A. Swartz, MD - Published on Amazon.com
Format:Paperback|Verified Purchase
This is a brief review of the 3rd edition published in 2012. I am a physician with a minor in nutrition science back in college. I train in swimming, cycling, and running (triathlon).

If you are looking for a "For Dummies" book on endurance nutrition or something with a little bit of everything, then this book will meet that need. However, if looking for a whole lot of detail, then you may be a little disappointed in a few chapters but this is only because the subject of nutrition is Huge and I'm sure only so much can be put into a ~400 page book.

In my opinion, the first 3 chapters can be entirely skipped, unless you are starting with knowing nothing at all about basic nutrition in which case these chapters may serve as a good start for you.

Chapters 4 and 5 are most useful chapters and contain the real info that most readers will be looking for. However, some of this information has been covered in some popular general Triathlon training books. That being said, these chapters in this book expand beyond what you'll find in The Triathlete's Training Bible or Going Long: Training for Triathlon's Ultimate Challenge (Ultrafit Multisport Training Series). I am quite sure I'll be going back to these two chapters again and again in the future.

I've skipped Chapter 6 to read later so can't comment on that yet but skimming through it looks like it'll be worthwhile to read.

The section on Ergogenic aids (chapter 7), I found concise and confirmed what I think most well read athletes should already know so worth reading if you aren't familiar with these yet.

The remaining 7 chapters are specific to certain sub-groups of athletes and so chances are only one or two may pertain to any one reader; I've read a couple of them and found a couple pieces of good information but some readers might find them more useful depending on your needs (see chapter titles below).

I didn't actually realize until after reading 60% of the book, but there is a selected bibliography at the end. It would be nice to have that bibliography referenced in some way to make it a little easier for the reader to pursue more detailed information if they so choose.

One HUGE pet peeve of mine that totally drives me insane and I just can't write a review without mentioning it. The default units used throughout the text is to use the English system of measurements often mixed with metric; it gets very confusing when most anything else you'll read on the subject will state something like 1g/kg of "X" and be reading a section where you already know this but then get tripped up by seeing something like 0.5g/lb.

Anyway, this is not a bad book at all and tries to cover a whole bunch of information. In doing so, it's likely to have a little "something for everyone"; however, I would like even more in depth regarding some of the hard science and clinical studies behind sports endurance nutrition. Though, to be fair, I think this book does a good job overall and will meet the needs of > 90% of whom I'd suspect to be the usual readers on this topic.

Chapter 1: Daily Hydration Essentials
Chapter 2: Energy Nutrients for Optimal Health and Performance
Chapter 3: Vitamins, Minerals, and Electrolytes
Chapter 4: Your Training Diet
Chapter 5: Food and Fluid Intake for Training and Competition
Chapter 6: Weight Loss, Muscle Building, and Changing Body Composition
Chapter 7: Ergogenic Aids
Chapter 8: Nutrition for Triathlon
Chapter 9: Nutrition for Cycling
Chapter 10: Nutrition for Distance Running
Chapter 11: Nutrition for Swimming
Chapter 12: The Athelete with Unique Nutrition Considerations
Chapter 13: Performance Boosts and Problem-Solving with Nutrition
Chapter 14: Nutritional Strategies for Extreme Environments
2 of 2 people found the following review helpful
5.0 out of 5 stars I'd give it 6 Stars... Nov. 15 2013
By J Rowe - Published on Amazon.com
Format:Paperback|Verified Purchase
Simply put...This is the go to book for triathletes and (ultra)marathoners. For $14, it's worth a $1000. It helped me finish my first Ironman and has changed how I fuel and eat. I'm a doctor and I recommend this book frequently. Well done.
1 of 1 people found the following review helpful
5.0 out of 5 stars Must have for endurance athletes. Nov. 25 2013
By Scott Everett - Published on Amazon.com
Format:Paperback|Verified Purchase
This book is awesome if you're an endurance athlete or looking to get into an endurance sport. It breaks down everything if you're into that and it gives examples and summaries if you don't care about knowing the "whys" about everything and just want to know what to do. Keep in mind that this is not a diet book. This book doesn't tell you how to cut calories in order to lose weight. It tells you how to replace the key vitamins and nutrients in order to train and compete at a high level. I reference this book a lot.
1 of 1 people found the following review helpful
5.0 out of 5 stars Perfect for ATCs! July 24 2013
By Jong Enterprises, Llc - Published on Amazon.com
Format:Paperback|Verified Purchase
Provides updated, relevant and important professional information. Absolutely essential for all ATC and personal trainers--you won't be disappointed at all.
1 of 1 people found the following review helpful
5.0 out of 5 stars Great Book June 30 2013
By Martim Mauler Neto - Published on Amazon.com
Format:Paperback|Verified Purchase
Awesome book. From the first page to the last one. If you are planning to take nutrition to the next level, and see improvements from the very first week this is a "must have" book.
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