Moniqu Ryan

Category Archives: Sports Nutrition Blog

Chicago Marathon Series: Recheck the sweat

September 13, 2018

Recheck your sweat rate to fine-tune your hydration and fueling plan With the Chicago Marathon just over three weeks away this is a good time to gather some data to fine -tune your race hydration and fueling plan. You can then prepare your race nutrition plan for your remaining long runs.  At this point in  Continue Reading »

Build a Super Sports Smoothie for the 2018 Season

May 18, 2018

Customize your smoothie for your training and nutrition program With Ironman and Marathon preparation for the 2018 season underway many endurance athletes need to consume food on fly. Smoothies often fit as they can provide important recovery nutrients like fluid, carbohydrate, and protein in a tasty package that can be quickly consumed before or after  Continue Reading »

Creating the Optimal Training Diet for the 2018 Season

March 2, 2018

Get your diet organized for 2018 training season Step 1: Evaluate Training for the 2018 season is ramping up and it is time to get your nutrition plan organized. Triathletes and marathoners are well aware that optimal fueling supports your training efforts. To begin, evaluate how your nutrition planning went last season. What areas do  Continue Reading »

That Triathlon Show

February 15, 2018

Endurance Sports Nutrition Please listen to my latest podcast on That Triathlon Show. Learn about common mistakes athletes make with their nutrition, estimating energy and carbohydrate requirements, hydration, and GI issues during training and racing. Endurance Sports Nutrition with Monique Ryan | EP#99

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 »