Training for and participating in endurance events presents unique nutritional challenges. Sports Nutrition for Endurance Athletes equips you with cutting-edge nutrition advice to help improve your athletic performance. Sport specific guidelines provide nutrition recommendations for endurance athletes who participate in triathlon, cycling, mountain biking, cyclo-cross, swimming, distance running, cross-country skiing, and adventure racing. Indepth information is presented in an easy-to-read and accessible style, with individual chapters dedicated to these specific endurance sports. Monique Ryan designs a sports diet that is a foundation for the endurance athlete's good health and combines it with a fuller understanding of the building blocks of a balanced diet: carbohydrates, proteins, and fats, along with fluid, vitamin, and mineral requirements. Nutrition guidelines for both training and competition are included, as well as detailed information on recovery nutrition. Learn how to assess body composition, and find healthy approaches to losing body fat and building muscle. A review of popular ergogenic aids and a section on meal planning tips, including shopping lists, will give you practical pointers. Appendixes include: gylcemic index of foods, facts about vitamins and minerals, a comparison of sports nutrition products and sample menus.
