Sports Nutrition for Endurance Athletes

by Monique Ryan

Endurance athletes regularly push their bodies to the limits with strenuous training regimens that demand smart nutrition. This book provides sound nutritional guidelines to boost athletic performance in triathlon, cycling, swimming, distance running, cross-country skiing, mountain biking, cyclo-cross, and adventure racing. First, Monique Ryan creates an excellent all-purpose sports diet. Based on the building blocks of a balanced diet — carbohydrates, proteins, fats, as well as fluid, vitamin, and mineral requirements — the diet forms the foundation of the endurance athlete's good health. Individual chapters then offer detailed nutritional advice for athletes training and competing in specific sports. Ryan offers healthy approaches to losing body fat and building muscle and clearly explains the different nutritional needs of training, racing, and recovery. Also included in this practical, easy-to-use guide are tips on meal planning, shopping lists, sample menus, advice for vegetarians, and a review of popular ergogenic aids.

Genres: Nutrition, Sports, Nonfiction, Health, Fitness, Reference

504 pages, Paperback

First published October 1, 2002

Reviews

[Matthew Liberio · Rating 5 out of 5]

There is probably a newer edition of this, but I think the chapter Ergogenic Aids is probably the main chapter affected by new research. I happened across this book at a Goodwill as I was training for a marathon. I learned so much. The marathon is coming soon and I'm feeling much better about it.

The first third is about general nutrition which was excellent and complete. She applied to an endurance runner's contest but it's not overt.

The 2nd third is about how to perform well though out training and competition.

The final third is about specific types of endurance training. I just read the chapter about distance running.

[Joshua Thompson · Rating 5 out of 5]

I've been through this one twice. It's a bible for those who want to eat properly for training for endurance events.

[Timothy Lambrecht · Rating 5 out of 5]

This book helped me getting my nutrition in order whilst ramping up weekly training mileage.
It teaches you what foods to prioritize in a daily healthy diet and to be conscious about what you put in your body.
Filled with an incredible amount of information!

[Kieren Geaney · Rating 1 out of 5]

Not a inviting read and too mu h volume with not enough content in my opinion. I preferred Advanced Sports Nutrition by Dan Bernadot.

[Bud Winn · Rating 5 out of 5]

Still learning about triathlon - I use the book to this day several years later - still a gem.

[Tanya · Rating 5 out of 5]

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[Felix Dacumos · Rating 4 out of 5]

This is an excellent resource for endurance athletes wanting to learn thoroughly about nutrition. When training for an Ironman, it wasn't the swim, bike, or run that scared me - it was the nutrition aspect. Before my race I had done several half Ironman distances. In one of those races I ended up dehydrating between miles 8-9 during the run because of improper nutrition.

Using the help of this book as a resource, I was able to come up with a good nutrition plan that helped me finish my race. This book also taught me the side effects of overtaking too many carbs during races. I recommend this book if you have questions about nutrition.

[Rachael · Rating 4 out of 5]

Great resource. While I've read a good bit on sports nutrition, it was great to have it pulled together with a focus on endurance sports to make it specific to what I need. In doing so, the author gave me plenty of "lightbulb" moments that gave me tons of insight into what I've been doing wrong (and right!) and why. I wish I'd read it earlier because it would have helped me tweak things to improve my season, but I'm excited to use what I've learned in the coming months to really help me prepare for next year.

[Lauralea · Rating 4 out of 5]

A great overview for endurance athletes of many varieties. Ryan really knows her stuff and it was refreshing to finally find a nutrition book that exposed some of the larger nutrition myths. I also appreciated the section on supplements and how it showed that there is a company out there measuring the how much of the nutrients are absorbed by the body - that's also a rare find in a nutrition book.

[Shira · Rating 4 out of 5]

Ever wondered why you run to the bathroom soon after running? Well let the words "agitated colon" get you started. Really, a helpful, informative book, if it's a bit dense at times, count it as a plus.

[Matt reed · Rating 4 out of 5]

Very informative book. I learned a great deal about my body and how it functions in relation to the additional demands being placed upon it due my physical pursuits.

It will serve as a frequent reference guide for my nutritional needs as my endurance goals reach towards higher goals.

[Erin · Rating 5 out of 5]

perfect book for anyone looking to do endurance sports. Nutrition is such a big part of exercise. It really opened my eyes to what I should be doing.

[Shena · Rating 3 out of 5]

I will read this when I become an endurance athlete (which, by the way, I am always planning to do)!

[Lisa · Rating 5 out of 5]

This book has been super helpful. I can tell a difference in my training this year based on ideas from this book.

[Nikee Huntington · Rating 5 out of 5]

My nutrition BIBLE!!

[Gary D. · Rating 5 out of 5]

A much used reference, highly recommended.