Sports Nutrition for Endurance Athletes Monique Ryan, MS, RD, CSSD, LDN For any endurance athlete who is committed to better performance, smart nutrition can make the difference between setting a new PR or bonking into a disastrous race result. The fastest athletes are the ones who consider their daily nutrition as carefully as their workouts. Even small improvements in nutrition can deliver better training and faster recovery. Sports Nutrition for Endurance Athletes is your complete reference for every question on fueling, post-workout recovery nutrition, weight loss, ergogenic aids, vitamins and minerals, and supplements. This nutritional bible for endurance athletes demystifies sports nutrition, debunking myths and misconceptions to explain the principles that fuel athletes to better performance. Certified sports nutritionist and dietician Monique Ryan examines the building blocks of an effective, high-quality diet, showing you how to balance your diet to support your training and how to hydrate for any type of workout or weather. Ryan explains optimal diets for each endurance sport: running, cycling, triathlon as well as mountain biking, cyclocross, swimming, and rowing. For each sport, Ryan explains what to eat, how much, and when during normal training and on race day. You'll learn what to eat before and during workouts, how to balance your body's hydration and salt levels, and what foods will help you recover fastest. Sports Nutrition for Endurance Athletes also provides invaluable guidance on: meal planning with sample menus and typical shopping lists, how the glycemic index of foods can improve fueling and recovery, how to avoid sports-related vitamin and mineral deficiencies, which sports nutrition products are effective, and how to improve your power-to-weight ratio. Improving your performance means improving your nutrition. Sports Nutrition for Endurance Athletes is your guide to better nutrition and your comprehensive reference for all questions on nutrition for endurance sports. Paperback. B&w photographs, tables, and menus throughout. 7 3/8" x 9 1/4", 368 pp., $21.95, 9781931382960 "Ryan demystifies the dietary cosmos, offering easy ways to eat for optimum performance." â�� 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." â�� 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 About Monique Ryan, MS, RD, CSSD, LDN Monique Ryan, MS, RD, LDN, CSSN is an internationally recognized sports nutritionist with nearly 30 years of professional experience helping elite and age-group endurance athletes and professional, major-league sports teams to optimize their nutrition. She is founder of Chicago-based Personal Nutrition Designs and the best-selling author of Sports Nutrition for Endurance Athletes, Performance Nutrition for Winter Sports, Performance Nutrition for Team Sports, and Complete Guide to Sports Nutrition. Ryan has worked with USA Triathlon, USA Cycling, Synchro Swimming USA, the Timex Multisport Team, Chicago Fire MLS Soccer Team, and four professional cycling teams. She is a trusted source for nutrition stories in New York Times, Chicago Tribune, Runner's World, Fitness, Men's Journal, Men's Health, Outside, and Oxygen.