Sports Nutrition for Endurance Athletes

by Ryan, Monique

• ISBN13: 9781934030820
• ISBN10: 1934030821
• Edition: 3rd
• Format: Paperback
• Copyright: 2012-03-01
• Publisher: Velopress

Summary

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 Athletesis 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.

Author Biography

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.

Table of Contents

Preface	p. vii
Acknowledgments	p. ix
Your Daily Performance Diet
Optimal Nutrition for Training and Health	p. 1
Daily Hydration Essentials: Drinking It In	p. 3
Energy Nutrients for Optimal Health and Performance: Building a Solid Nutrition Base	p. 17
Vitamins, Minerals, and Electrolytes: The Nuts, Bolts, and Spark Plugs of Your Diet	p. 49
Your Training Diet
Fine-Timing Your Diet for Top Performance	p. 75
Your Daily Training Diet: Eating for Optimal Recovery	p. 77
Food and Fluid Intake for Training and Competition: Timing is Everything	p. 127
Weight Loss, Muscle Building, and Changing Body Composition: Boosting Your Strength-to-Weight Ratio	p. 175
Ergogenic Aids: Separating Fact from Fiction	p. 201
Sport-Specific Nutritional Guidelines
Putting Your Sports Nutrition Plan into Action	p. 231
Nutrition for Triathlon (and Other Multisport Events)	p. 233
Nutrition for Cycling (Road Cycling, Mountain Biking, Track Cycling, and Cyclocross)	p. 263
Nutrition for Distance Running	p. 285
Nutrition for Swimming	p. 303
Special Nutritional Considerations
Meeting and Managing the Challenges	p. 31 5
The Athlete with Unique Nutrition Considerations	p. 317
Performance Boosts and Problem-Solving with Nutrition	p. 353
Nutritional Strategies for Extreme Environments	p. 365
Appendixes
Glycemic Index of Foods	p. 377
Glossary of Vitamins and Minerals	p. 381
Comparison of Sports Nutrition Products	p. 384
Creating the Optimal Training Diet	p. 387
Sample Menus	p. 396
Estimating Sweat Loss-Worksheet	p. 403
Selected Bibliography	p. 405
Index	p. 413
About the Author	p. 421
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