PDF Ebook Sports Nutrition for Endurance Athletes, 3rd Ed., by Monique Ryan
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Sports Nutrition for Endurance Athletes, 3rd Ed., by Monique Ryan
PDF Ebook Sports Nutrition for Endurance Athletes, 3rd Ed., by Monique Ryan
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Review
"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, Two-Time U.S. Olympic Runner, Three-Time U.S. Cross Country Champion, Two-Time U.S. 10K Champion"I have always believed that the top Ironman athletes train very similarly, and that winning or losing comes down to nutrition and mental toughness. I know I would not have won two Ironman World Championships without focusing on my nutrition every day. Monique does a fantastic job covering everything you need to know about daily and racing nutrition. Sports Nutrition for Endurance Athletes sets the standard for getting you fueled to the finish line." -- Tim DeBoom, Two-Time Ironman World Champion"Sports Nutrition for Endurance Athletes is a comprehensive nutritional guide. Monique Ryan provides valuable information that helps athletes maintain their energy levels and maximize their ability to perform in endurance events." -- Dede Demet Barry, 2004 Olympic Time Trial Silver Medalist, Former U.S. National Criterium and Road Race Champion
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From the Back Cover
Whatever your question on fueling for your sport, Sports Nutrition for Endurance Athletes has the answer. What should I eat to perform my best? Which foods help me recover fastest? Are supplements safe? Can I lose weight and still have the energy I need to train? How do I fit food preparation into my training plan? In this new edition of her best-selling guide, internationally recognized sports nutritionist Monique Ryan interprets and explains the latest cutting-edge research on essential topics for endurance athletes such as mastering the art of carbo-loading, fueling for workouts, savvy race preparation, effective recovery, smart weight loss, and safe supplements.Endurance sports are too different for a "one size fits all" food plan, so Ryan reveals nutrition specifics for runners, cyclists, triathletes, and swimmers that bring real performance advantages to athletes in those sports. Her guidelines also address special dietary considerations such as celiac disease, diabetes, and pregnancy.Smart nutrition can make the difference between a personal record and a lackluster season. Whether you are a committed athlete looking for an edge or a newcomer with basic questions about hydration, fueling, and race-day tactics, this comprehensive guide is your must-have resource for healthier, smarter, faster performance.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.“Ryan demystifies the dietary cosmos, offering easy ways to eat for optimum performance.” — Triathlete magazine
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Product details
Paperback: 432 pages
Publisher: VeloPress; Third Edition, New edition edition (March 1, 2012)
Language: English
ISBN-10: 1934030821
ISBN-13: 978-1934030820
Product Dimensions:
7.4 x 1 x 9.3 inches
Shipping Weight: 1.6 pounds (View shipping rates and policies)
Average Customer Review:
4.2 out of 5 stars
68 customer reviews
Amazon Best Sellers Rank:
#558,634 in Books (See Top 100 in Books)
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 EssentialsChapter 2: Energy Nutrients for Optimal Health and PerformanceChapter 3: Vitamins, Minerals, and ElectrolytesChapter 4: Your Training DietChapter 5: Food and Fluid Intake for Training and CompetitionChapter 6: Weight Loss, Muscle Building, and Changing Body CompositionChapter 7: Ergogenic AidsChapter 8: Nutrition for TriathlonChapter 9: Nutrition for CyclingChapter 10: Nutrition for Distance RunningChapter 11: Nutrition for SwimmingChapter 12: The Athelete with Unique Nutrition ConsiderationsChapter 13: Performance Boosts and Problem-Solving with NutritionChapter 14: Nutritional Strategies for Extreme Environments
To nobody's amazement, there is a lot wrong with the way people eat generally: one-third of all added sugar in the American diet comes from the consumption of soft drinks, and French fried-potatoes are the primary vegetable. According to a Johns Hopkins University study every single American adult could be overweight by 2048. Current prevalence of obesity and being overweight is 71 percent, which is nothing to crow about since it was only 57 percent in 2000.I am an ardent cyclist and while we all know that cycling is a good way to get the pounds off what happens if you want to push up the performance beyond just losing some weight? I would very much recommend you read Monique Ryan's "Sports Nutrition for Endurance Athletes." The 2nd edition of this book came out in 2007 and from what I see it remains the Gold Standard for anyone interested in this subject.The first part of the book deals with the basics of nutrition in order to establish a base. You learn a great deal about the building blocks: carbohydrates, fats and proteins, along with information on hydration, and vitamins and minerals. Much of this information is available elsewhere easily enough but the writing here is very straightforward and easy to understand. There is a detailed discussion of the Glycemic Index and what it means in terms of building your diet. Helpfully, the author refers to the needs of those following a vegetarian regime as well.Part II of the book is "Your Training Diet" and covers the rather complicated principles of an endurance athlete's diet. Not only will you arrange the type of foods you eat depending on what stage of your periodized training you are in but you also have to determine the correct calorie levels to maximize effectiveness, including recovery. There is a specific section on the nutritional requirements for building muscle that is quite detailed.Supplements get their own section, although the chart on p. 187-188 summarizing them does not pull any punches about their effectiveness (or lack thereof). It was interesting to note that the National Collegiate Athletic Association (NCAA) policy on supplements prohibits the providing of muscle-building products such as the popular creatine and even protein powder by a collegiate institution to its athletes. There are real concerns about the contamination of products: the International Olympic Committee found in a study that 15 percent of 600 over-the-counter supplements included non-labeled ingredients that would have resulted in a positive doping result.With all this useful information, the reader is now set to go into the last section of the book which covers nutrition planning for specific endurance sports. Of particular interest to me is Chapter 9, which covers multiple cycling disciplines: road cycling, mountain biking, track cycling, cyclo-cross and even recreational distance riding.Ms. Ryan notes: "Cycling is undoubtedly one of the most physically challenging sports that an athlete can pursue. It requires muscular strength, power, and endurance. Cyclists complete long aerobic training rides to prepare for competition, but they also incorporate a significant amount of anaerobic exercise into a program that includes intervals, sprints, and weight training."The fact that refueling on the bike is a simple task compared to running or swimming is a good thing, given that fluid and carbohydrate demands during training are so high.Other endurance sports covered in Part III include rowing, running, triathlon and swimming so if you do cross-training this is useful as well.Throughout the book one finds valuable sidebar pieces on training in the heat or at altitude and how you can deal with this through proper nutrition. The book concludes with Appendices that cover the Glycemic Index of Foods, a comparison of vitamins and minerals and another on sports nutrition products. Appendix D is very important as it is a guide to planning meals, including snack ideas and tips on reading labels. There is even a section on dealing with restaurants and good choices to make and another sidebar with useful tips for vegetarians. Appendix E has sample menus, which look a bit boring but are only a guide and show you breakdowns by carbs, fats and proteins for the base, build and transition periods of training (with vegetarian alternatives). This is not a cookbook but explains what fuel you need to participate in endurance sports. Taking these basics there is no reason you cannot come up with attractive and nutritious meals to suit your taste. I would suggest using this book in conjunction with an on-line food diary, such as FitDay, to record what you have eaten and where you can quickly learn the amount of calories you have consumed and their composition.One of the lessons I take from this book is that different sports and different periodized elements require varying nutrition. Nutrition is a key to success and while this book is aimed at competitive athletes it is so well-written that everyone with an interest in what they eat and in their physical performance will want to read it.Of course, all this effort and self-denial and measuring how much food you eat can sometimes be a bit difficult for someone not paid to ride their bikes. For the final word, perhaps we could turn to former World Champion and three-time Tour de France winner Greg LeMond. He replied, when asked what he thought about during races in Europe: "Dairy Queen, God, I dream about Dairy Queens."
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.
For a beginner marathon runner who was just starting to get serious, I really didn't fully appreciate the intricacies of nutrition in my personal performance. This gave me the understanding and insight needed to overcome some of the issues I'd been facing, and good strategies to overcome them. What it did NOT offer was the latest fad, but offered information in to the research that was being done with said fads (Paleo diets for example).I'd recommend this so others in my position. It will give you a good grounding to understand the messages your body is sending you.
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