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Moniqu Ryan

Category Archives: Uncategorized

Chicago Marathon Series: Getting The Pre-Race Meal Just Right

September 29, 2018

Fuel and Hydrate Just Right the Morning of the Marathon Like many marathoners you likely spend your final days before the race enjoying high carbohydrate foods. But an optimal race nutrition plan doesn’t end with a plate of pasta or rice the night before. Your pre-race breakfast is just an important, as it will restock  Continue Reading »

Chicago Marathon Series: Carbo-loading!!

September 26, 2018

Beyond Pasta- Eat right during your marathon taper and maximize your muscle glycogen stores Enjoy your upcoming taper for the Chicago Marathon (or any other Fall marathon) and use this time to follow a pre-planned carbohydrate loading menu. Consuming enough carbohydrates during decreased training and resting can maximize your muscle glycogen stores. That in turn  Continue Reading »

Chicago Marathon Series: Race day fueling and hydration

August 31, 2018

Fine tune your race fueling and hydration in training Runners, both new and seasoned, preparing for the Chicago Marathon on October 7th (and other early Fall marathons) likely have a 20 mile training long run on the calendar in the next several weeks.  This is an opportune time to test out your race nutrition plan  Continue Reading »

Quick Review: Why do Endurance Athletes Need Carbs?

June 26, 2018

Carbs provide precious fuel! Endurance athletes do need to focus on carbohydrates in the heat of the training season for the marathon and Ironman races because: Carbohydrates provide fuel for your brain. They help with focus and motivation during hard workouts. Muscle glycogen (stored carbohydrate) is golden, you burn it during endurance and speed workouts.  Continue Reading »

Spring Clean Your Diet for the 2018 Season!

March 28, 2018

De-clutter, eat fresh, set goals By Monique Ryan, MS, RDN, LDN, CSSD Spring has finally arrived to the Chicagoland area and with more outdoor runs and bikes ahead you likely are contemplating your plans for the 2018 season. Nutrition and body composition goals are usually part of this equation for both health and performance benefits.  Continue Reading »

Chicago Marathon 2017: Nutrition tips for carbo-loading and race morning

September 29, 2017

The Chicago Marathon is 10 days away! Plan your nutrition strategies this weekend and early next week so that you are fully prepared to carbo-load and consume the best pre-race meal ever for the 2017 Chicago Marathon on October 8th. Carbo-loading: Follow your race taper plan and plan to load up on carbohydrates from grains, fruits,  Continue Reading »

Preventing Relative Energy Deficiency in Young Female Athletes

June 13, 2016

It can start innocently enough. A young female athlete pushes herself harder than usual, training intensely to gain a competitive edge. While this increased output naturally requires consuming more calories to meet the total demands of training and recovery — not to mention growth and development — her diet does not change. The result is  Continue Reading »

Attend RUNAPALOOZA by the Evanston Running Club

June 18, 2014

Join the Evanston Running Club (evanstonrunningclub.org)on March 26th at 6:30 pm for a relaxed, social evening for the North Shore running community. Monique Ryan, MS, RDN, LDN (www.moniqueryan.com) a Certified Specialist in Sports Dietetics is one one of the expert speakers and she will present on fueling and hydration for long runs. Copies of her  Continue Reading »

Dietary Supplements tied to Spike in Liver Harm

January 20, 2014

In a recent New York Times article, a national network of liver specialists found that recent data suggest that dietary supplements now account for 20-percent of drug related liver injuries that turn up in hospitals- up from 7-percent a decade ago. This might undercount the actual number of cases, since only the most serious cases  Continue Reading »

Top 14 Nutrition Trends for 2014 According to the Experts

January 2, 2014

The annual trends forecast from the nutrition experts– Registered Dietitians- is in for 2014. Whether scientifically correct or not, dietitians identified some top consumer nutrition and food trends that will stay in the headlines and influence food purchasing decisions. Miss-information, a glut of information, and the challenges consumers face in sifting through the scientific facts  Continue Reading »