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Sports Nutrition for Endurance Athletes, 3rd Ed. Paperback – Mar 1 2012

4.0 out of 5 stars 3 customer reviews

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Product Details

  • Paperback: 432 pages
  • Publisher: VeloPress; 3 edition (March 1 2012)
  • Language: English
  • ISBN-10: 1934030821
  • ISBN-13: 978-1934030820
  • Product Dimensions: 18.8 x 2.6 x 23.5 cm
  • Shipping Weight: 726 g
  • Average Customer Review: 4.0 out of 5 stars 3 customer reviews
  • Amazon Bestsellers Rank: #153,693 in Books (See Top 100 in Books)
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Product Description


"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

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Customer Reviews

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Top Customer Reviews

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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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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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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Most Helpful Customer Reviews on Amazon.com (beta)

Amazon.com: HASH(0xa10e44f8) out of 5 stars 46 reviews
86 of 88 people found the following review helpful
HASH(0xa1036c00) out of 5 stars Great Read July 24 2003
By Mike Heim - Published on Amazon.com
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.
72 of 76 people found the following review helpful
HASH(0xa1036ccc) out of 5 stars Final Piece of my Marathon Puzzle Nov. 9 2005
By Amazon Customer - Published on Amazon.com
Format: Paperback 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
HASH(0xa1036fa8) out of 5 stars All you need to know, and more. Oct. 29 2003
By Fidel C. - Published on Amazon.com
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.
26 of 27 people found the following review helpful
HASH(0xa10384e0) out of 5 stars My Bible for Sports Nutrition April 25 2005
By Marvin Bero - Published on Amazon.com
Format: Paperback
In the past I would almost always suffer from some form of muscle pain, cramping, or dehydration during marathons and triathlons. That was before I found Monique Ryan's book. Two weeks ago, I completed the Ironman Arizona triathlon and Monique Ryan's book was a strong factor in getting me through the race without any cramping or muscle pain whatsoever.

The book is perfect - it gives you comprehensive nutrition information but also gives you plain, simple guidelines for eating and drinking - both in general and in preparation for a race.

If you are preparing for a race and follow the book, you'll know not only what to eat and drink but how much and when. There are guides for the few days before a race, the night before, the morning of the race, and of course, during the race.

I strongly recommend this book for anyone interested in nutrition, but especially for everyone involved in endurance sports.
17 of 17 people found the following review helpful
HASH(0xa10384f8) 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