Sports Nutrition for Endurance Athletes, 3rd Ed. Paperback – Mar 1 2012
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"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. —TriathletemagazineSee all Product Description
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Top Customer Reviews
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"!
Most Helpful Customer Reviews on Amazon.com (beta)
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.
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