Sports Nutrition for Endurance Athletes

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Overview

Training for and participating in endurance events presents unique nutritional challenges. Sports Nutrition for Endurance Athletes equips you with cutting-edge nutrition advice to help improve your athletic performance. Sport specific guidelines provide nutrition recommendations for endurance athletes who participate in triathlon, cycling, mountain biking, cyclo-cross, swimming, distance running, cross-country skiing, and adventure racing. Indepth information is presented in an easy-to-read and accessible style, ...
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Sports Nutrition for Endurance Athletes, 3rd Ed.

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Overview

Training for and participating in endurance events presents unique nutritional challenges. Sports Nutrition for Endurance Athletes equips you with cutting-edge nutrition advice to help improve your athletic performance. Sport specific guidelines provide nutrition recommendations for endurance athletes who participate in triathlon, cycling, mountain biking, cyclo-cross, swimming, distance running, cross-country skiing, and adventure racing. Indepth information is presented in an easy-to-read and accessible style, with individual chapters dedicated to these specific endurance sports. Monique Ryan designs a sports diet that is a foundation for the endurance athlete's good health and combines it with a fuller understanding of the building blocks of a balanced diet: carbohydrates, proteins, and fats, along with fluid, vitamin, and mineral requirements. Nutrition guidelines for both training and competition are included, as well as detailed information on recovery nutrition. Learn how to assess body composition, and find healthy approaches to losing body fat and building muscle. A review of popular ergogenic aids and a section on meal planning tips, including shopping lists, will give you practical pointers. Appendixes include: gylcemic index of foods, facts about vitamins and minerals, a comparison of sports nutrition products and sample menus.
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Editorial Reviews

From the Publisher
“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

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Product Details

  • ISBN-13: 9781934030820
  • Publisher: VeloPress
  • Publication date: 3/1/2012
  • Edition description: Third Edition
  • Edition number: 3
  • Pages: 432
  • Sales rank: 698,096
  • Product dimensions: 7.30 (w) x 9.20 (h) x 1.10 (d)

Meet the Author

founder of personal nutrition designs

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Table of Contents

Introduction vii
Part I The Daily Training Diet: Building a Healthy Sports Nutrition Foundation 1
Chapter 1 Fluid First: Daily Hydration Essentials 3
Chapter 2 The Daily Training Diet: Making Food Choices for Optimal Performance and Good Health 13
Chapter 3 Nutrients for Optimal Performance 35
Part II Training Nutrition: Fine-tuning Your Diet for Top Performance 55
Chapter 4 Eating for Optimal Recovery: A Balance of Supply and Demand 57
Chapter 5 Eating for Training and Competition: Timing Matters 89
Chapter 6 Creating the Optimal Training Diet: Meal Planning for Athletes 119
Chapter 7 Weight and Changing Body Composition: Becoming Lean and Strong 145
Chapter 8 Nutritional Ergogenic Aids: Separating Fact from Fiction 167
Part III Sport Specific Nutrition Plans: How to Eat for Your Sport 191
Chapter 9 Nutrition for Triathlon 193
Chapter 10 Nutrition for Road Cycling, Mountain Biking, and Cyclo-cross 215
Chapter 11 Nutrition for Distance Running 237
Chapter 12 Nutrition for Swimming 253
Chapter 13 Nutrition for Cross-country Skiing 271
Chapter 14 Nutrition for Adventure Racing 285
Appendixes
Appendix A Glycemic Index of Foods 294
Appendix B Facts about Vitamins and Minerals 296
Appendix C Comparison of Sports Nutrition Products 300
Appendix D Sample Menus 302
Bibliography 309
Index 315
About the Author 325
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Customer Reviews

Average Rating 3.5
( 9 )
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Sort by: Showing all of 9 Customer Reviews
  • Posted May 27, 2012

    Excellent

    If you're an endurance athlete of any kind this is the book you need to read. Excellent.

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  • Anonymous

    Posted September 27, 2009

    50% Helpful!

    I was looking for a little more in suggested menus.

    0 out of 1 people found this review helpful.

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    Posted October 28, 2009

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    Posted January 31, 2011

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    Posted March 25, 2011

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    Posted May 31, 2009

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