"In this new edition of her bestselling guide, internationally recognized sports nutritionist Monique Ryan explains the latest cutting-edge research on essential topics for endurance athletes such as how to fuel workouts, savvy race preparation, effective recovery, smart weight loss, and safe supplements"--
"In this new edition of her bestselling guide, internationally recognized sports nutritionist Monique Ryan explains the latest cutting-edge research on essential topics for endurance athletes such as how to fuel workouts, savvy race preparation, effective recovery, smart weight loss, and safe supplements"--
Monique Ryan, MS, RD, LDN, CSSD is an internationally recognized sports nutritionist with over 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 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 has also written Performance Nutrition for Winter Sports, Performance Nutrition for Team Sports, and Complete Guide to Sports Nutrition.
Inhaltsangabe
Preface Acknowledgments PART I YOUR DAILY PERFORMANCE DIET Optimal Nutrition for Training and Health 1 Daily Hydration Essentials: Drinking It In 2 Energy Nutrients for Optimal Health and Performance: Building a Solid Nutrition Base 3 Vitamins, Minerals, and Electrolytes: The Nuts, Bolts, and Spark Plugs of Your Diet PART II YOUR TRAINING DIET Fine-Tuning Your Diet for Top Performance 4 Your Daily Training Diet: Eating for Optimal Recovery 5 Food and Fluid Intake for Training and Competition: Timing Is Everything 6 Weight Loss, Muscle Building, and Changing Body Composition: Boosting Your Strength-to-Weight Ratio 7 Ergogenic Aids: Separating Fact from Fiction PART III SPORT-SPECIFIC NUTRITIONAL GUIDELINES Putting Your Sports Nutrition Plan into Action 8 Nutrition for Triathlon (and Other Multisport Events) 9 Nutrition for Cycling (Road Cycling, Mountain Biking, Gravel Cycling, Track Cycling, and Cyclocross) 10 Nutrition for Distance Running 11 Nutrition for Swimming PART IV SPECIAL NUTRITIONAL CONSIDERATIONS Meeting and Managing the Challenges 12 The Athlete with Unique Nutrition Considerations 13 Performance Boosts and Problem-Solving with Nutrition 14 Nutritional Strategies for Extreme Environments APPENDIXES Appendix A Glycemic Index of Foods Appendix B Glossary of Vitamins and Minerals Appendix C Comparison of Sports Nutrition Products Appendix D Creating the Optimal Training Diet Appendix E Sample Menus Appendix F Estimating Sweat Loss—Worksheet Selected Bibliography Index About the Author
Preface Acknowledgments PART I YOUR DAILY PERFORMANCE DIET Optimal Nutrition for Training and Health 1 Daily Hydration Essentials: Drinking It In 2 Energy Nutrients for Optimal Health and Performance: Building a Solid Nutrition Base 3 Vitamins, Minerals, and Electrolytes: The Nuts, Bolts, and Spark Plugs of Your Diet PART II YOUR TRAINING DIET Fine-Tuning Your Diet for Top Performance 4 Your Daily Training Diet: Eating for Optimal Recovery 5 Food and Fluid Intake for Training and Competition: Timing Is Everything 6 Weight Loss, Muscle Building, and Changing Body Composition: Boosting Your Strength-to-Weight Ratio 7 Ergogenic Aids: Separating Fact from Fiction PART III SPORT-SPECIFIC NUTRITIONAL GUIDELINES Putting Your Sports Nutrition Plan into Action 8 Nutrition for Triathlon (and Other Multisport Events) 9 Nutrition for Cycling (Road Cycling, Mountain Biking, Gravel Cycling, Track Cycling, and Cyclocross) 10 Nutrition for Distance Running 11 Nutrition for Swimming PART IV SPECIAL NUTRITIONAL CONSIDERATIONS Meeting and Managing the Challenges 12 The Athlete with Unique Nutrition Considerations 13 Performance Boosts and Problem-Solving with Nutrition 14 Nutritional Strategies for Extreme Environments APPENDIXES Appendix A Glycemic Index of Foods Appendix B Glossary of Vitamins and Minerals Appendix C Comparison of Sports Nutrition Products Appendix D Creating the Optimal Training Diet Appendix E Sample Menus Appendix F Estimating Sweat Loss—Worksheet Selected Bibliography Index About the Author
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