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“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
“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 second edition ofSports Nutrition for Endurance Athleteswill 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, a new chapter on nutrition for rowing, and a larger format to accommodate 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, 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.