Moniqu Ryan

Category Archives: Sports Nutrition Blog

Keeping a Handle on Holiday Havoc

December 7, 2017

A few strategies for keeping food in its rightful place as you prepare for the 2018 Season By Monique Ryan, MS, RDN, CSSD, LDN  So here you are in the middle of December and perhaps you already have a few holiday parties under your belt. How many workouts have you already missed this month due  Continue Reading »

Try Teff in the Off-season

November 21, 2017

Teff is a great grain option for endurance athletes Teff is a small grain, perhaps the world’s tiniest, but it packs a powerful nutritional punch. A staple throughout Ethiopia, it is often referred to as the “runner’s superfood” given the wining tradition of marathoners from this country. The off-season is a great time to try  Continue Reading »

The Five Biggest Fat Myths for Athletes

September 18, 2017

Athletes and dietary fat have long had a complicated and changing relationship. They want to lose fat, burn more fat, and are often confused about how much fat to consume in their daily training diet. Ketogenic diets are certainly receiving much attention particularly from ultraendurance athletes, and fat burning supplements continue to be widely promoted.  Continue Reading »

5 Ways to Crush on Coconut

July 18, 2017

Consumers have gone a little bit crazy for coconut and supermarkets are filled with coconut products ranging from coconut water, coconut milk, coconut yogurt to coconut ice cream and other desserts. The marketing of coconut can almost make you feel that it is a nutritional must have and that you are missing out if some  Continue Reading »

Develop a Plan for Fueling on the Bike

July 3, 2017

Develop an on -bike nutrition plan. Whether you are targeting your first road race, Century,  time trial, or Ironman triathlon, your upcoming training rides present the best time to develop a personalized on-bike nutrition plan that targets the right amount of carbohydrate, fluid, and electrolytes. Check out the step-by-step approach of how to determine your  Continue Reading »

All Carbs on Deck: Fuel Your Swim Right

May 15, 2017

Fueling for early morning or late-night swim workouts can be tricky as you strive to strike the right balance between timing and tolerance. Read my article posted on Ironman.com to obtain some tips as you prepare for your upcoming triathlon season. Fueling for the Swim I can also develop nutrition plans for your current triathlon  Continue Reading »

Join me at the 2017 Running Nutrition Summit!

May 5, 2017

The summit is a free online event, and I’ll be speaking this Sunday, May 7th. The summit has gathered 15 experts in nutrition (including yours truly) to teach you how to structure and execute the perfect nutrition plan for your running. During the summit, you’ll learn how to find the nutrition plan that fits your  Continue Reading »

To Gluten or Not to Gluten for Athletic Performance

September 25, 2016

Demystifying the gluten spectrum, food sensitivities, and food in tolerances It seems that there is always another high profile athlete adopting a gluten free diet and experiencing an improvement in performance, and/or relief from some energy draining symptoms that affect recovery. Certainly there are athletes that legitimately have celiac disease, non-celiac gluten sensitivity, food allergies,  Continue Reading »

Calculate Your Sweat Rate- not too much and not too little

June 1, 2016

Every IRONMAN competitor anticipates, experiments, and maybe stresses a bit (or a lot) about race day nutrition, starting with the foundation of fluid replacement. They appreciate that dehydration can slow you down, wreak havoc with your gastrointestinal system, and lead to overheating. On the flip side, over hydrating increases your risk for developing exercise associated  Continue Reading »

The Dangers of Underfueling

May 29, 2016

It starts well intentioned and innocently enough: You want to drop a few pounds and get leaner for the upcoming triathlon season. You are focused—keeping an eye on your calorie intake and planning to continue on this path as you approach longer and harder workouts. But then a funny thing happens and you start to  Continue Reading »