Whether you’re planning your next century ride with friends, participating in a Gran Fondo, or signing up for a triathlon, nailing your on-the-bike nutrition matters and is key for success on every ride and in your event. As endurance athletes we are well aware that...
Why a separate blog for Marathon Nutrition Programs for Training and Racing? Because Monique develops detailed high level marathon nutrition programs for training and racing. We all know that marathon training demands highly specialized and specific nutrition...
Nutrition: The Game Changing Key to Ironman Training & Racing Why a Dedicated Blog for Ironman Nutrition for Training and Racing? You know that Ironman fuel for training and racing requires highly specialized nutrition strategies to meet the extreme demands of the...
Customize your own homemade sports smoothie for your training and nutrition program One nutrition option this season is building our own homemade sports smoothie that you can customize for your nutritional needs and training program. With Ironman and Marathon...
De-clutter, eat fresh, set goals By Monique Ryan, MS, RDN, LDN, CSSD It is time to Spring clean your diet! Spring has finally arrived to the Chicago area (and elsewhere), with more outdoor runs and bikes ahead. You likely are contemplating your plans for the 2024...
Now is the time to check your sweat rate! With the Chicago Marathon taking place in October it is never too soon to gather some data to fine -tune your race hydration and fueling plan. You can then prepare your race nutrition plan on your remaining long runs. After...
Exercise-induced gastrointestinal syndrome Do you need marathon nutrition assistance for gastrointestinal problems? About 30 to 50% of endurance and up to 90% of ultra-endurance athletes experience some gastrointestinal distress during events. Especially during...
Fuel and Hydrate Just Right the Morning of the Marathon Closer to the big day, getting the pre-race meal just right for the marathon is on your mind. Like many marathoners you likely spend your final days before the race enjoying high carbohydrate foods. But an...
Beyond Pasta- CArbo-load during your marathon taper and maximize your muscle glycogen stores Carbo-loading for a marathon is the last nutrition step that you will take before the big day. Enjoy your upcoming taper for the Chicago Marathon (or any other marathon)! ...