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Sports Nutrition for Endurance Athletes: Running Cycling Triathlon Swimming [Paperback]

Monique Ryan
4.3 out of 5 stars  See all reviews (3 customer reviews)
RRP: 16.00
Price: 13.60 & FREE Delivery in the UK. Details
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Book Description

15 Mar 2012
For endurance athletes committed to better performance, smart nutrition can make the difference between a new personal best or bonking into a disastrous race result. Even small improvements in nutrition can deliver better performance. The third edition of Sports Nutrition for Endurance Athletes is a complete reference for every question on fueling, post workout recovery nutrition, weight loss, ergogenic aids, vitamins and minerals, and supplements. New material refines nutrition guidelines using the newest research and features a helpful redesign to make the book even easier to use for athletes of all levels. This nutritional bible demystifies sports nutrition, debunking myths and misconceptions to explain the principles that fuel athletes to better performance. Ryan explains optimal diets for each endurance sport: running, cycling, triathlon as well as mountain biking, cyclocross, and swimming. For each sport, Ryan explains what to eat, how much, and when during normal training and on race day. She reveals what to eat before and during workouts, how to balance hydration and electrolytes, and what foods will help athletes recover fastest.

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Product details

  • Paperback: 432 pages
  • Publisher: VeloPress; 3rd edition edition (15 Mar 2012)
  • Language: English
  • ISBN-10: 1934030821
  • ISBN-13: 978-1934030820
  • Product Dimensions: 23.4 x 18.8 x 2.7 cm
  • Average Customer Review: 4.3 out of 5 stars  See all reviews (3 customer reviews)
  • Amazon Bestsellers Rank: 210,027 in Books (See Top 100 in Books)

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

About the Author

Monique Ryan, MS, RD, LDN, CSSN is an internationally recognised sports nutritionist with nearly 30 years of professional experience helping elite and age group endurance athletes and professional teams to optimise their nutrition. Ryan has worked with USA Triathlon, USA Cycling, Synchro Swimming USA, and four professional cycling teams. She has published many books on the subject and is a trusted source for nutrition stories in the world's sports press.

Inside This Book (Learn More)
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Front Cover | Copyright | Table of Contents | Excerpt | Index | Back Cover
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Customer Reviews

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Most Helpful Customer Reviews
1 of 1 people found the following review helpful
3.0 out of 5 stars Good 3 April 2013
By O
Format:Paperback|Verified Purchase
Very goood book, nice new book useful, can be used for fine gain or teaching, good for any athlete novice or semi pro
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1 of 1 people found the following review helpful
5.0 out of 5 stars taking it to the next level 25 Feb 2013
By Chris
Format:Paperback|Verified Purchase
wanted to be faster and understand the intake vs output during IM, the book covers every fase, training, recovery, racing etc.
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2 of 3 people found the following review helpful
5.0 out of 5 stars Enough detail to satisfy anyone's hunger 3 April 2013
Format:Paperback|Verified Purchase
As others have said the variation of units used to describe portion sizing; grammes, ounces, cups etc. can be confusing but the message is always clear with its intent and subject matter.
If you have a yearning to understand what you eat and how it affects your performance (and general wellbeing) through your training and racing - this book will provide many of the answers to that. There are also sections on specific sports activities to guide you through your specialism. It sits well with "Going Long" and "Training Plans for Multisport Athletes".
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Most Helpful Customer Reviews on (beta) 3.9 out of 5 stars  14 reviews
8 of 8 people found the following review helpful
4.0 out of 5 stars Basic, but a good book overall 3 Oct 2012
By Dr. Kevin A. Swartz - Published on
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
1 of 1 people found the following review helpful
5.0 out of 5 stars Must have for endurance athletes. 25 Nov 2013
By Scott Everett - Published on
Format:Paperback|Verified Purchase
This book is awesome if you're an endurance athlete or looking to get into an endurance sport. It breaks down everything if you're into that and it gives examples and summaries if you don't care about knowing the "whys" about everything and just want to know what to do. Keep in mind that this is not a diet book. This book doesn't tell you how to cut calories in order to lose weight. It tells you how to replace the key vitamins and nutrients in order to train and compete at a high level. I reference this book a lot.
1 of 1 people found the following review helpful
5.0 out of 5 stars I'd give it 6 Stars... 16 Nov 2013
By J Rowe - Published on
Format:Paperback|Verified Purchase
Simply put...This is the go to book for triathletes and (ultra)marathoners. For $14, it's worth a $1000. It helped me finish my first Ironman and has changed how I fuel and eat. I'm a doctor and I recommend this book frequently. Well done.
1 of 1 people found the following review helpful
5.0 out of 5 stars Perfect for ATCs! 24 July 2013
By Jong Enterprises, Llc - Published on
Format:Paperback|Verified Purchase
Provides updated, relevant and important professional information. Absolutely essential for all ATC and personal trainers--you won't be disappointed at all.
1 of 1 people found the following review helpful
5.0 out of 5 stars Great Book 1 July 2013
By Martim Mauler Neto - Published on
Format:Paperback|Verified Purchase
Awesome book. From the first page to the last one. If you are planning to take nutrition to the next level, and see improvements from the very first week this is a "must have" book.
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