Moniqu Ryan

Ironman Sports Nutrition Services

DSC00181Why a separate page for Ironman Sports Nutrition services? Because Ironman training demands highly specialized and specific nutrition protocols as the Ironman racing distance presents unique fueling and hydration challenges.

Extensive Experience

Monique has worked with Ironman athletes for over 30 years and is passionate about triathlon and the Ironman race distance.  She has worked with age-group Ironman triathletes of all levels including many podium finishers, and professional Ironman distance athletes.

Integrative Approach

Monique also utilizes tools and protocols from her integrative and functional nutritionist background to provide more comprehensive nutrition services that provide a higher level of support for an Ironman competitor’s  optimal performance and recovery, and health.

Ironman Competitor

Monique has also completed eight Ironman™ 70.3 races and plans to continue racing this distance. She was a Subject Matter Expert for the Ironman™ Coaching Certification Program (nutrition module) and has consulted in various capacities with USA Triathlon.

She is the author of Sports Nutrition for Endurance Athletes, 3rd edition providing sport specific triathlon guidelines.

Ironman Sports Nutrition Programs 

Monique provides very comprehensive services for the Ironman triathlete beginning with off-season to early season nutrition plans focused on body composition changes.

Full season training nutrition plans that support you through build and recovery cycles are also offered, as are plans for your race taper and race day.

  • Training Nutrition Plans outline the optimal balance of macronutrients for various types of training days, nutrient timing, and optimal recovery.
    • Meal planning support
    • Sample menus
    • Interchangeable food lists
  • Guidelines for developing a training fuel, hydration, and electrolyte replacement plan.
  • Sweat checks and rehydration, and refueling guidelines for various weather conditions and race distances.
  • Optimal application of sports nutrition products.
  • A carbo-loading plan for your race taper.
  • Pre-race meal and on-bike and on-run nutrition guidelines.
  • Supplement advice based on training and health history

Ironman nutrition programs can be provided via one-on-one consultation at Monique’s office  in Evanston, IL or via teleconsulting.  Package programs designed to match your current training cycle and goals are provided to triathletes in North America and worldwide via her E Programs.


 GI Disorders/Inflammation/ Other health conditions that affect training and performance

Ironman triathletes with certain health conditions and symptoms should consider the Mediator Release Test  (MRT ), a highly specialized food sensitivity test and the accompanying LEAP protocol. LEAP stands for Lifestyle, Eating and Performance. This is a specialized nutrition program that aims to reduce or eliminate symptoms related to your body’s immune responses that may be triggered by food sensitivities.

What the MRT test does

The MRT test identifies foods, chemicals, and flavor enhancers that may be contributing to your body’s inflammatory process leading to symptoms such as gastro-intestinal distress, contributing to Irritable bowel Syndrome (IBS), muscle/ bone/ joint pain, migraines, fatigue,  insomnia,  and other inflammatory conditions.

  • These symptoms and conditions can often get in the way of optimal well-being, training, and recovery.
  • This blood test can determine the optimal foods that should be a regular part of your training diet, while taking out foods that have a risk of causing inflammation.

What are food sensitivities?

Food sensitivities produce delayed reactions, from a few hours to several days. These reactions commonly affect the gastrointestinal tract, often also producing symptoms in other body systems. That is why standard elimination diets often ineffective. Have you ever tried going paleo, gluten free or eliminated suspect foods only to end it with poor or limited answers as to problematic foods?

That’s why choosing the MRT testing eliminates the guesswork and provides the foundation for developing a personalized anti-inflammatory diet tailored to each individual Ironman athlete. You eventually determine the foods for your long-term training diet that don’t promote inflammation and won’t hamper your training efforts. Monique has been a Certified Leap Therapist (CLT) for over 10 years.

The Ironman Competitor and MRT/ GI Issues

The Ironman athlete’s solution to issues related to food sensitivities:

  • Determine foods that are producing negative symptoms or affecting health conditions
  • Follow a personalized elimination /anti-inflammatory diet plan, preferably in the off-season or early season.
  • Adapt the final anti-inflammatory food plan for your full Ironman training program and meal plans.

The MRT/Leap Program can be provided in office, via teleconsulting, and prior to development of the E Programs.


Micronutrient Testing

Another test in Monique’s Ironman toolbox is micronutrient testing from SpectraCell.

  • This test panel  measures the amount of 35 nutritional components including vitamins, antioxidants, minerals and amino acids within your white blood cells.
  • Scientific evidence shows that analyzing the levels in white blood cells provides a more accurate analysis of a body’s deficiencies than standard blood levels and indicates how well these nutrients can function in your body.
  • Results from the SpectraCell micronutrient test allows Monique to conduct a more comprehensive assessment of your nutritional status and provide personalized supplement recommendations for boosting energy production, strengthening your immune system, and even treating symptoms of muscle soreness, as well as addressing fatigue, and gastrointestinal symptoms.

Micronutrient testing can be conducted at anytime in the season, or you can receive a testing kit at the initial Ironman nutrition plan consultation.

The SpectraCell micronutrient test can be provided in office, via teleconsulting, and prior to development of the E Programs.


Getting Started

Contact Monique at 847-864-8689 to discuss your Ironman goals and determine the best program of action for your training,  or contact Monique via email.