Category Archives: Sports Nutrition Blog

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 »

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

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 »

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 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 »

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 »

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 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 »

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 »

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 »