Category Archives: Sports Nutrition Blog

Demystifying the gluten spectrum, food sensitivities, and food in tolerances It seems that there is always another high profile athlete adopting a gluten free diet and experiencing an improvement in performance, and/or relief from some energy draining symptoms that affect recovery. Certainly there are athletes that legitimately have celiac disease, non-celiac gluten sensitivity, food allergies,  Continue Reading »

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 »

Every IRONMAN competitor anticipates, experiments, and maybe stresses a bit (or a lot) about race day nutrition, starting with the foundation of fluid replacement. They appreciate that dehydration can slow you down, wreak havoc with your gastrointestinal system, and lead to overheating. On the flip side, over hydrating increases your risk for developing exercise associated  Continue Reading »

It starts well intentioned and innocently enough: You want to drop a few pounds and get leaner for the upcoming triathlon season. You are focused—keeping an eye on your calorie intake and planning to continue on this path as you approach longer and harder workouts. But then a funny thing happens and you start to  Continue Reading »

You have spent months preparing for a marathon, ironman race, and cycling event or race- is relying on thirst enough to perform your best? Recently the third International Exercise-Associated Hyponatremia (EAH) Consensus Development Conference published an updated consensus statement. The Consensus Panel’s goal is to prevent EAH as this condition, in  which blood sodium levels  Continue Reading »

Monique Ryan, MS, RDN, CSSD to present USAT Webinar on Wednesday June 24th at 3 pm MT. Nutrients timing is essential to the triathlete in order to complete high quality workouts and achieve optimal recovery. Attend a webinar describing the best proven nutrient timing essentials for workouts and recovery presented by the author of “Sports  Continue Reading »

Monique Ryan, MS, RDN, LDN, CSSD is a Subject Matter Expert for Ironman™ University and the Upcoming Ironman™ Coaching Certification! Endurance athletes and coaches, please check out the Ironman™ website to learn more about the recent launch of Ironman™ University. Ironman™ University is a new and innovative on-line education and certification platform that will offer instruction  Continue Reading »

Purchase Sports Nutrition for Endurance Athletes, 3rd edition for 25% off Wednesday through Saturday. This comprehensive books outlines everything you need to know to optimize your nutrition for trail running and trail biking. Learn more about pre-exercise fueling, how to hydrate and fuel on the trail, and the best recovery nutrition strategies so that you  Continue Reading »

Many athletes and adults interested in body fat loss believe that early morning exercise in the fasted state (no pre-exercise breakfast) can accelerate the loss of body fat beyond that of cutting back on calories for the day or the week. A recent study compared changes in both fat and fat-free mass in young women following  Continue Reading »

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 »