For endurance athletes committed to better performance, smart nutrition can make the difference between a new personal best or bonking into a disastrous race result. Even small improvements in nutrition can deliver better performance. The third edition of "Sports Nutrition for Endurance Athletes" is a complete reference for every question on fueling, post workout recovery nutrition, weight loss, ergogenic aids, vitamins and minerals, and supplements. New material refines nutrition guidelines using the newest research and features a helpful redesign to make the book even easier to use for athletes of all levels. This nutritional bible demystifies sports nutrition, debunking myths and misconceptions to explain the principles that fuel athletes to better performance. Ryan explains optimal diets for each endurance sport: running, cycling, triathlon as well as mountain biking, cyclocross, and swimming. For each sport, Ryan explains what to eat, how much, and when during normal training and on race day. She reveals what to eat before and during workouts, how to balance hydration and electrolytes, and what foods will help athletes recover fastest.