Sports Nutrition for Endurance Athletes

by Ryan, Monique

• ISBN13: 9781931382151
• ISBN10: 1931382158
• Format: Paperback
• Copyright: 2002-11-04
• Publisher: VeloPress

Summary

Monique Ryan distills nearly two decades of experience counseling athletes on their nutritional needs into this comprehensive yet accessible book. She discusses both general principles - useful for endurance athletes in any sport - as well as specific guidelines for those involved in triathlons, cycling, mountain biking, swimming, distance running, and more. The book's three sections cover the basics of building a healthy diet, training nutrition, and sports-specific nutrition. Including photos, charts, tables, appendixes with sample menus, shopping lists, vegetarian information, and much more, this book provides a detailed up-to-date guide to the nutritional needs of endurance athletes.

Author Biography

Monique Ryan, MS, RD, is founder of Personal Nutrition Designs

Table of Contents

Introduction	vii
PART I THE DAILY TRAINING DIET: Building a Healthy Sports Nutrition Foundation	1	(54)
Fluid First: Daily Hydration Essentials	3	(10)
The Daily Training Diet: Making Food Choices for Optimal Performance and Good Health	13	(22)
Nutrients for Optimal Performance	35	(20)
PART II TRAINING NUTRITION: Fine-tuning Your Diet for Top Performance	55	(136)
Eating for Optimal Recovery: A Balance of Supply and Demand	57	(32)
Eating for Training and Competition: Timing Matters	89	(30)
Creating the Optimal Training Diet: Meal Planning for Athletes	119	(26)
Weight and Changing Body Composition: Becoming Lean and Strong	145	(22)
Nutritional Ergogenic Aids: Separating Fact from Fiction	167	(24)
PART III SPORT SPECIFIC NUTRITION PLANS: How to Eat for Your Sport	191	(118)
Nutrition for Triathlon	193	(22)
Nutrition for Road Cycling, Mountain Biking, and Cyclo-cross	215	(22)
Nutrition for Distance Running	237	(16)
Nutrition for Swimming	253	(18)
Nutrition for Cross-country Skiing	271	(14)
Nutrition for Adventure Racing	285	(24)
APPENDIXES
Appendix A Glycemic Index of Foods	294	(2)
Appendix B Facts about Vitamins and Minerals	296	(4)
Appendix C Comparison of Sports Nutrition Products	300	(2)
Appendix D Sample Menus	302	(7)
Bibliography	309	(6)
Index	315	(10)
About the Author	325