Shownotes

Monique’s background

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• I am a registered dietitian and sports nutritionist based in the Chicago area, where I have worked in private practice since 1992. In the 1990s, I collaborated with several professional teams, including the Saturn Cycling Team and the Volvo Cannondale Mountain Bike Team. I also supported triathletes and worked with the Timex Multi-Sport Team, in addition to advising numerous individual age-group athletes through my practice.
• Over the years, I have contributed as a consultant to Ironman, serving as a subject matter expert for the nutrition module of their Ironman University coaching certification.
• Personally, I have completed nine Ironman 70.3 races and come from a cycling background at the age-group level, competing mainly for enjoyment. Earlier this year, in February, the fourth edition of my book Sports Nutrition for Endurance Athletes was released.
• At nearly 500 pages, it provides an extensive reference, covering the latest science on training nutrition and general health while also offering sport-specific chapters for triathlon, running, cycling, and swimming.
• Among my racing experiences, one of the highlights was the Ironman 70.3 in Traverse City, Michigan. That particular course stood out as especially beautiful, with a bike leg that I truly enjoyed—the bike portion being my favourite part of racing.
• Today, my work continues to focus on consulting with athletes of all ages and disciplines. Beyond sports nutrition, I also practice preventative, integrative, and functional nutrition for clients with general health concerns. These two areas often overlap.
• For instance, I may work with a middle-aged athlete training for an Ironman or marathon while also addressing underlying symptoms or health issues. I find this integrative approach particularly valuable, as athletes appreciate having both their performance and overall health supported simultaneously.
• One aspect of my practice that often surprises people unfamiliar with working with a registered dietitian is the scope of testing I can provide. I offer food sensitivity testing to identify sources of inflammation, as well as micronutrient assessments.
• Some of these are specialized tests beyond standard clinical practice, while others involve recommending conventional clinical testing. Importantly, I always review a client’s complete health history to better understand their background and needs. Many athletes, despite their high level of activity, still face health challenges that require careful management.
• I believe some people underestimate the depth of expertise that registered dietitians bring compared to the surface-level advice often found on social media.
• Unlike influencers who provide general tips, my role involves detailed analysis, testing, and individualized strategies that address both athletic performance and long-term health. Independent laboratories allow licensed health professionals like myself to order and interpret specific tests, and as long as I am qualified to design protocols based on those results, it falls fully within my scope of practice.

Common Nutrition Issues

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• In my work with endurance athletes, and particularly triathletes, I often see individuals who dedicate themselves fully to training but overlook the importance of structured nutrition.
• Many have relied on informal advice from teammates, clubs, or coaches rather than seeking guidance from a qualified dietitian. This means they lack a truly personalized plan, which can limit their performance and recovery.
• I frequently meet athletes preparing for their first event—some of whom are naturally talented and train diligently—yet they still have significant untapped potential because their nutrition is not optimized.
• When they finally work with a nutritionist, they realize how much more precise and individualized the approach can be, not only in preparing them for race day but also in ensuring proper recovery throughout their training.
• One of the most common issues I encounter is under-fueling, especially on demanding training days. Athletes may prioritize leanness over fueling, which leads them to consume too few calories and carbohydrates.
• Others struggle to adjust their intake for different training demands. For example, they may not eat enough on long or intense days, while on recovery days they may overeat simply out of hunger, without understanding how to adapt their plan accordingly.
• I also notice recurring mistakes in race nutrition. Athletes often start with general strategies such as taking one gel per hour or mixing a bottle of sports drink without knowing whether this actually matches their physiological needs for the intensity and duration of their sessions.
• Some find gels difficult to tolerate and fail to take adequate water with them, which compromises absorption. Others underestimate what their stomach must adapt to in order to handle the nutritional requirements of a 70.3 or full Ironman. It takes practice and gradual adjustment to tolerate the necessary volumes and concentrations of carbohydrates during training, yet many do not dedicate enough focus to this process.
• Even highly trained and successful athletes sometimes fall into these patterns. Their talent and fitness allow them to perform well despite suboptimal nutrition, but they are not maximizing their potential. Beginners, on the other hand, often attempt a marathon or triathlon with just one or two gels across the entire race, clearly insufficient for their energy needs.
• In essence, the two main problems I observe are a lack of understanding of nutritional requirements relative to training demands and a lack of awareness of how those requirements shift from day to day. This is especially pronounced in triathlon, where training cycles are larger and more complex than in single-sport endurance disciplines.
• Many of the athletes I work with are training 12 to 20 hours per week—sometimes up to 30—while also working full-time. For them, it is not enough to simply know what to eat; they need strategies for how to implement it consistently in their daily lives.
• Part of my role is to help athletes organize and plan their meals in a way that fits their training and work schedules. I emphasize meal planning, preparation, and having food ready to support morning and evening sessions, recovery periods, and work obligations.
• This practical structure ensures they can consistently apply the nutrition strategies I prescribe, rather than making last-minute decisions that undermine both training and performance.

Meal Planning

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• To make nutrition practical for athletes, I provide meal plans, sample menus, and food lists so they can create their own variations. I also maintain a Pinterest board with recipes suited for endurance athletes.
• My goal is to show them how to prepare simple, efficient meals that fit their lifestyle. I encourage batch cooking, which allows them to prepare larger portions that can be eaten multiple times during the week. This way, they don’t have to cook every night. For many athletes, this approach is far more manageable.
• The exact strategy depends on the individual and how they prefer to implement it, but I always emphasize simplicity. Many athletes enjoy creating bowls, which are very popular in the United States and increasingly common in Europe as well.
• Wraps, burritos, and sandwiches are other easy options that make it simple to incorporate raw vegetables and balanced ingredients.
• For dinners, I often recommend slow cooker meals or stir fry recipes, which can easily be prepared in batches for four or five servings. When cooking for a family, some athletes do need to prepare food daily, but even then, the key is to rely on basic structures that make things simple and repeatable.
• The foundation of these meals usually includes lean proteins such as chicken or fish, starches like quinoa, brown rice, pasta, potatoes, or starchy vegetables, and then a variety of nutrient-rich green and non-starchy vegetables.
• I also encourage incorporating healthy fats, such as olive oil, avocado oil, nuts, and seeds. Batch-prepping elements like a pot of brown rice or quinoa that lasts for three days, grilling chicken breasts in advance, or steaming a few servings of vegetables can make the entire week’s nutrition much easier to manage.

Racing Nutrition Mistakes

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• One of the biggest mistakes athletes make is waiting too long to develop a nutrition plan. It takes time and repeated practice, especially in triathlon. You need to test your plan not only in shorter workouts but also in your longest training sessions.
• For example, during a four- or five-hour bike ride followed by a one-hour transition run, you should be practicing your exact fueling and hydration strategy. The goal is to assess how your stomach feels during the transition, whether you maintained the intended pace on the bike, and how well you performed overall.
• By rehearsing the plan enough times, you arrive at race day knowing exactly what works for you. If circumstances force you to adjust, you can do so confidently because you have practiced within the framework of your plan.

Generic advice for Ironman nutrition

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• When it comes to generic guidelines for Ironman fueling, I advise athletes to aim for 75 to 90 grams of carbohydrate per hour on the bike. Fluid intake is more complicated, as it depends heavily on sweat rate and environmental conditions.
• For some athletes, replacing sweat losses might mean around 1.2 liters per hour, while for others it could be closer to 2.5 liters per hour. The key is to match intake as closely as possible to your individual sweat rate without overhydrating.
• For instance, I recently worked with an athlete who was preparing for his first Ironman. In training, during a very hot July day in Illinois, he drank far more than his actual sweat rate, and the result was a headache from overhydration.
• Sodium intake is another critical factor. Generally, 700 to 1,000 milligrams of sodium per hour is sufficient for most athletes. Some individuals with unusually high sodium losses will require more, but they usually discover this through trial and error in previous training or races. Most athletes can meet their sodium needs through sports drinks or by adding salt to their bottles rather than relying on salt tablets.
• Ultimately, 75 grams of carbohydrate per hour is a solid starting point, but pushing toward 90 grams can often yield even better results. The important thing is to practice this intake strategy repeatedly in training until it becomes second nature.
• On the run, the goal is still to reach those same carbohydrate and fluid targets, but it is more difficult to achieve compared to the bike. If an athlete can consistently take in at least 60 grams of carbohydrate per hour during the run, that is a good baseline, but 75 grams would be even better.
• I have not seen many people successfully tolerate 90 grams per hour while running. Practically, this often means combining gels with the electrolyte drink provided on the course. In Ironman North America, for example, the on-course drink is a high-sodium electrolyte solution rather than a traditional sports drink.
• Athletes may need to use three gels per hour, sometimes carrying some of their own gels to meet their needs. This is something that must be practiced repeatedly in training so that both the stomach and the fueling plan are prepared for race day.
• At the same time, it is important for athletes to know their individual sweat rates and sodium losses. Athletes with unusually low sweat rates must be careful not to overhydrate, since they will require a more concentrated drink.
• Conversely, athletes with abnormally high sweat or sodium losses need to identify themselves early, as this becomes a safety issue. Sweat rate testing is straightforward: weigh yourself before and after training, account for the fluid you consumed, and repeat the test under different conditions and intensities. This builds a reliable knowledge base of your sweat losses in a variety of race-like situations.
• To determine sodium losses, I recommend practical tools such as the Gatorade RX sweat patch or the Nix biosensor. Both can be used repeatedly across different conditions, giving athletes a clearer understanding of how much sodium they lose.
• Unlike fluid, where the goal is to minimize losses by replacing 80–100% of what you sweat out, sodium replacement does not need to be exact. The aim is simply to maintain safe blood sodium levels, which usually means consuming around 700 to 1,000 milligrams per hour. Only in rare cases do athletes need significantly more.
• I once worked with an athlete whose sodium loss tested extremely high—around 3,000 milligrams per hour. In his case, genetic testing revealed that he carried the gene for cystic fibrosis, which explained the unusually high sodium losses.
• This is an outlier, but it demonstrates why it is important to look at the broader picture. Athletes who suspect they have high sodium losses often report severe muscle cramping or other performance issues in hot conditions.
• But before assuming sodium is the problem, it is always necessary to ask the right questions: were they overhydrating, underhydrating, or under-fueling? Muscle cramping is still not fully understood, but sodium intake—both during training and leading into competition—can play an important role in managing it.

High Carb intake

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• I believe it is important to be cautious with very high carbohydrate intakes. When the stomach fills beyond what it can empty efficiently, absorption becomes uncertain.
• Some carbohydrate may remain in the interstitial fluid of the small intestine rather than being effectively absorbed. In my experience, this issue tends to arise more in road cycling or stage racing, where athletes are pushing high carbohydrate intake day after day without the additional challenge of running off the bike.
• In triathlon, the risks are greater. I recently spoke with a young athlete who attempted 120 grams of carbohydrate per hour during his first Ironman. While he managed it on the bike, he struggled badly on the run due to gastrointestinal distress.
• Even if high intake appears tolerable during training sessions with shorter transition runs, it does not always translate to race day, especially when conditions vary and the athlete must complete a full marathon afterward.
• In triathlon, and particularly in Ironman racing, athletes need to balance aggressive fueling strategies with the ability of the stomach to tolerate them over the full duration of the event.

Carb loading

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• My perspective on carbohydrate loading is that it should always be tailored to the demands of the event. In triathlon, and especially for 70.3 and 140.6 races, athletes typically go through a taper.
• The purpose of tapering is not only to allow the muscles to rest and fully recover but also to restore energy reserves—most importantly, muscle and liver glycogen. Entering a race with full glycogen stores is a clear advantage.
• During taper week, there may still be light training sessions—perhaps one day completely off or a short session of 15 minutes in each discipline to stay sharp. Because training stress is reduced, protein intake is less critical than usual, and there is no need to replenish fat stores from long workouts.
• The focus is on maximizing carbohydrate intake in order to fully restore glycogen. In practice, this means a higher proportion of daily calories should come from carbohydrates, while keeping meals simple and easy on the stomach, particularly the day before the race.
• For Ironman athletes racing on a Sunday, I often recommend beginning carbohydrate loading on Thursday and Friday. These are the days to emphasize carbohydrate intake, even if it feels like an unusual or heavy diet.
• By Saturday, the approach can be more moderate—still carbohydrate-focused, but without overeating—so that the athlete wakes up on race morning feeling light, comfortable, and ready to eat their pre-race meal.
• The same strategy works for marathons, which are often held on Sundays. Athletes can load on Friday, rest and eat well on Saturday, and arrive at race morning with optimal glycogen levels and good digestive comfort.
• One common mistake is leaving nutrition to chance at the race expo. For example, at the Chicago Marathon, athletes may walk several miles just to register and explore, which adds unplanned exertion.
• I advise athletes to bring their own food and hydration to avoid relying on whatever is available at the expo or resorting to a last-minute pasta dinner the night before the race. While a pasta dinner is not harmful, carbohydrate loading is a multi-day process rather than a single pre-race meal.
• In cycling stage racing, the strategy differs since athletes rarely taper between stages. Professional cyclists already consume large amounts of carbohydrates as a baseline. Before a particularly demanding stage, they may focus on very simple carbohydrates the day before, but the specifics depend on the caliber of the race and the athlete.
• When I prescribe carbohydrate loading, I usually translate the strategy into numbers, but more importantly, I build a practical plan around each athlete’s circumstances.
• I take into account whether they will be at home or traveling, what food options will be available, whether they can rely on restaurants, or if they should bring food with them. The plan is always based on their personal food preferences, since that makes adherence easier.
• If we spread carbohydrate loading over two to three days, I tend to recommend a gentler approach of around six to eight grams of carbohydrate per kilogram of body weight per day.
• This is more manageable and avoids the discomfort of overeating. If there is only one day to load, the target rises to 10 to 12 grams per kilogram, which is significantly more challenging. This is why I often prefer to front-load the process two days before the race, leaving the day before a bit lighter to avoid feeling heavy or overly full on race morning.
• I remember in the 1990s, before a 40-mile mountain bike race, I carbo-loaded during the drive to the event—eight hours in the car with simple foods like soda and pretzels. It was not an ideal plan, but it served the purpose, and I started the race rested and fueled. That experience illustrates that there are many ways to achieve the same goal, but preparation and timing matter.
• For many athletes, consuming six to eight grams per kilogram feels familiar, as they may already reach that on heavy training days when hunger is high and carbohydrate intake is spread across meals, snacks, and sports drinks. What makes carbo-loading more difficult is that it happens during taper, when training volume is reduced and hunger cues are lower. This is where strategy and food choices matter.
• I encourage athletes to use foods that make it easier to reach their targets. For example, a single bagel can contain around 60 grams of carbohydrate, especially when paired with a glass of real fruit juice.
• Rice is more carbohydrate-dense than pasta, and white rice can be particularly effective because it is easier to eat in large amounts without feeling too heavy. The goal is always to choose foods the athlete enjoys and tolerates well, building a plan they can follow comfortably.
• Carbo-loading does require eating more than most people are accustomed to, but when approached correctly, it becomes both achievable and beneficial.

Food volume and pre-race nutrition

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• When it comes to concentrated carbohydrate sources for carbo-loading, I often recommend jam and honey. They are simple, effective, and provide a high amount of carbohydrate without creating heaviness.
• I encourage athletes to choose real jams or honey, not products made primarily with high-fructose corn syrup. Combined with juice, these foods make it much easier to meet the carbohydrate targets needed before a big event. By contrast, trying to achieve the same through foods like salads is not realistic—this is about concentrated, quickly available energy.
• Beyond the carbo-load itself, there are several important aspects of pre-race nutrition. Athletes should salt their food, stay well hydrated, and know exactly what they will eat on race morning. This plan must be practiced in training, so there are no surprises on the big day.
• One of the most common adjustments I recommend is waking up earlier on race day than during training. While it may feel natural to rise just two hours before a long workout, on race day it is often better to get up three to three and a half hours before the start.
• This allows time to consume a larger, carbohydrate-rich meal and still digest comfortably before competing. Oatmeal, bagels, bananas, and juice are all examples of effective pre-race foods. Protein is not the focus here, though small amounts can be included if tolerated.
• For instance, I recently worked with an athlete preparing for her first marathon who was eating significant amounts of protein before her long runs. We adjusted her plan to emphasize more carbohydrate, while still allowing a small amount of protein since she felt comfortable with it.
• I also remind athletes to think of pre-race fueling as a window, not a single meal. For example, a high-carbohydrate snack such as a gel or an energy bar 90 minutes before the start can help top off glycogen stores. Many triathletes and marathoners also like to take a gel about 30 minutes before the race as a final boost.
• This is particularly useful because there is often a gap between the pre-race meal and the start of the event, during which athletes can feel hungry. Once the race begins, fueling strategies shift according to the discipline.
• In a marathon, nutrition may begin within 20 minutes of the start, while in triathlon the swim segment naturally delays intake until the bike. Planning for this window ensures athletes start their race well fueled and ready to perform.

Pre-race meal

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• For many athletes, eating a large breakfast on race morning feels overwhelming. Nerves and reduced appetite can make it difficult to tolerate food.
• That is why I often recommend a practical approach: calculate roughly three grams of carbohydrate per kilogram of body weight for the pre-race meal, but split it so that two-thirds is eaten about three hours before the race and the remainder is taken closer to the start. This makes it easier to manage and still ensures sufficient fueling.
• It is true that the bulk of glycogen storage takes place in the 24 to 48 hours leading into the event, which is why proper carbohydrate loading during taper is so important.
• However, the pre-race meal has a distinct role. Overnight, while sleeping, liver glycogen stores are partially depleted as they are used to maintain blood glucose levels. The pre-race meal is critical for replenishing these stores.
• While it may contribute a small amount to topping off muscle glycogen, its primary purpose is to restore liver glycogen and provide carbohydrate in the small intestine that will support blood glucose during the early part of the race.
• This is essential because blood glucose is the brain’s main energy supply. Once the race begins, blood glucose must be maintained through a combination of liver glycogen breakdown, muscle glycogen breakdown, and ongoing carbohydrate intake from fueling.
• Optimizing liver glycogen before the race helps stabilize this process and ensures both the brain and muscles have the energy they need from the very start.
• Fructose is particularly effective here, as it is preferentially stored in the liver. This is why including foods such as bananas, orange juice, or apple juice in the pre-race meal has always been common practice.
• These foods provide concentrated carbohydrates in a relatively small volume, making them easy to tolerate. I do not recommend relying solely on fructose, but incorporating it as part of a balanced pre-race meal is a very effective way to maximize liver glycogen stores.

Fructose intake

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• When it comes to fructose sources, it is important to remember that not all fruit juices are created equal. The key is to choose real fruit juice rather than products sweetened with high-fructose corn syrup.
• Some fruits naturally contain higher levels of fructose than others. For example, orange juice provides a reasonable amount, apple juice slightly less, and cherry juice somewhat higher. Berries, on the other hand, tend to be lower.
• What athletes should understand is that while fruits and fruit juices do contain fructose, not all of their carbohydrate content comes from fructose. They are usually a mix of fructose and glucose.
• This mix is still useful, but if an athlete is aiming to replicate research protocols where fructose intake is linked to improved liver glycogen replenishment, then knowing which fruits are richer in fructose becomes more relevant.
• Unfortunately, nutrition labels rarely break down the carbohydrate content into glucose and fructose separately. This is where a dietitian’s guidance can help, since we often work with detailed lists of fructose content in fruits and juices. Still, in practice, what matters most is selecting real, natural juices and fruits that an athlete enjoys and has available.
• In many cases, including around 30 to 45 grams of fructose as part of a larger carbohydrate intake—for example, 180 grams—fits well with what the research has shown to be effective.
• The key takeaway is that fructose should be part of the pre-race carbohydrate mix, but athletes should not assume that all the carbohydrate in a glass of juice comes from fructose. Balancing sources while focusing on what is practical and enjoyable remains the best approach.

Nutritional deficiencies in athletes

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• I believe it is essential for athletes to optimize their vitamin D levels, and I cover this extensively in my book. I include both American and European units because reference ranges vary between countries, and even within the United States many labs still consider the low end of normal to be “adequate.”
• However, we now know that higher levels are more optimal—not only for health but also for athletic performance. Because of limited sun exposure, most people in North America require vitamin D supplementation for much of the year. Even in southern regions such as Atlanta, there is little to no natural vitamin D production from November to May.
• Individual needs vary, as absorption rates differ, so testing is the only way to know whether levels are truly optimal.
• Iron status is equally important. I pay particular attention to serum ferritin, which represents the body’s iron stores. While haemoglobin, hematocrit, and serum iron are also useful, ferritin is the most reliable marker of the body’s ability to maintain optimal haemoglobin and hematocrit levels.
• Low ferritin can significantly impair performance, especially at higher intensities. Again, what might be considered “low-normal” on a lab report is often not sufficient for athletes, who generally perform best with ferritin values in the mid-to-high range.
• Beyond vitamin D and iron, I also use specialized micronutrient tests. These go beyond standard clinical labs and measure nutrient storage in white blood cells.
• They can assess a broad range of nutrients, including B vitamins, antioxidants, calcium, vitamin K2, zinc, selenium, and copper. Standard blood tests for these markers are limited—B12 and folate are reasonably reliable, and red blood cell magnesium is somewhat useful, but most others do not provide an accurate picture of nutrient status.
• From these specialized tests, I frequently see endurance athletes with low B vitamin status, even when they report eating a healthy diet. This makes sense, given that B vitamins are essential for energy metabolism and the Krebs cycle.
• For athletes training at the Ironman or marathon level, a basic B-complex vitamin can often be beneficial, although of course this is not medical advice and must be tailored to the individual.
• When I begin working with a new athlete, the testing I recommend depends on their history. If they describe specific symptoms, that can guide additional testing.
• However, I typically suggest a basic panel of vitamin D, ferritin, and a complete blood count, since these are covered by insurance when ordered by a physician. More advanced micronutrient testing can be considered for those who are willing to invest in it—and many Ironman athletes are, since they already commit significant resources to their sport.
• What I will not do is recommend supplements blindly. For example, iron supplementation without testing can be dangerous for someone with hemochromatosis, who is at risk of iron overload.
• In such cases, a general multivitamin with a small amount of iron may be safe, but targeted iron supplementation should only be done when guided by lab results.

Standard testing for most athletes

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• When it comes to identifying deficiencies, the most important markers I focus on are vitamin D, a complete blood count, and serum ferritin along with other iron tests. I consider these essential for everyone, not just athletes. Regardless of age or gender, checking vitamin D status and iron stores provides valuable insight into overall health and performance potential.
• Beyond that, measuring B12 and folate through standard blood tests can also be useful, although the other B vitamins are not typically assessed this way. These tests are not expensive and can reveal important information, particularly since certain medications can deplete B vitamins over time. It is always worth confirming levels rather than making assumptions.
• Routine electrolyte panels from standard medical checkups are also fine to include. While they do not provide athlete-specific insights, they are still helpful for monitoring general health. Together, these tests form a basic but meaningful foundation for understanding nutrient status and ensuring athletes are not limited by deficiencies.

Supplements

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• When it comes to supplements, I always emphasize that the approach depends on individual needs and health history. For example, many people do not get enough magnesium or calcium in their diets. Magnesium levels in foods have declined over time in North America, and both magnesium and calcium are critical for athletes.
• I often recommend supplementation when intake from diet alone is insufficient, but I always consider the right form and dosage. For instance, magnesium oxide is poorly absorbed, while forms such as magnesium glycinate or bisglycinate are far more effective. Magnesium is involved in over 600 enzyme systems, plays a role in energy metabolism, and is also required for the activation of vitamin D.
• Calcium is equally important, not only for bone health but also for muscle contraction and relaxation. For both minerals, vitamin K2 in the MK7 form is particularly valuable, since it supports calcium deposition into bone by activating osteocalcin.
• K2 may also play a role in protecting cardiovascular health by helping to prevent calcification of the coronary arteries. These considerations are especially relevant for athletes who are perimenopausal, amenorrheic, or dealing with low bone density, but they apply to men as well.
• Supplementation must always be tailored to the individual, based on testing and health history, rather than prescribed broadly.

Ergogenic aids

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• As for ergogenic aids, caffeine is the most established and widely used. Most of us already consume it in daily life, whether through coffee or tea, and its primary effect is on the central nervous system.
• During long races, caffeine improves alertness and reduces perceived effort, which can be especially helpful when waking up early for an event or pushing through late-race fatigue.
• Research shows that moderate amounts are as effective as high doses, though individual response varies depending on metabolism. Some athletes are slow metabolizers and need to limit caffeine intake to the morning if they want to sleep well, while others can consume it late in the day without issue.
• For racing, caffeine is most conveniently consumed through gels, as many formulations contain it in moderate amounts. The key is to test caffeine strategies during training, so that race-day use feels familiar and effective.
• When using caffeine in racing, I encourage athletes to be strategic. For example, you might take in caffeine midway through the bike leg or toward the end, saving it for when fatigue begins to set in.
• Many triathletes, particularly Ironman athletes, value caffeine most during the run, when mental and physical fatigue are highest. It is important to understand personal tolerance levels and practice caffeine use in training.
• One misconception I still encounter is that caffeine causes dehydration. Early in my career, I was taught this as well, but the research has since confirmed that caffeine does not dehydrate athletes. The real consideration is simply knowing your tolerance—using caffeine in a way that provides a mental lift without causing jitters or discomfort.
• Most of the research on caffeine has been conducted on performance tests lasting between 15 minutes and one hour, such as 5k runs or 40k time trials. In these cases, a single pre-race dose of three to six milligrams per kilogram of body weight has been shown to be effective.
• However, in longer events such as Ironman, many athletes—including myself—find it more effective to spread caffeine intake across the race, starting before the event and continuing throughout.
• The key is to practice and refine this in training, as individual metabolism varies. Some athletes metabolize caffeine quickly and tolerate higher intakes well, while others are more sensitive and must limit their use.
• All races are different, and conditions add another layer of complexity. For example, I recall the inaugural Ironman Rockford 70.3 in Illinois, which took place in June.
• In the days leading up to the race, the weather was mild, but on race day temperatures soared to nearly 98°F (around 37°C). Athletes suddenly faced extreme heat, which required adjusting fueling and hydration plans. This is why structured planning, combined with flexibility, is so critical.
• Beyond caffeine, there are other ergogenic aids worth mentioning. Flavonoids, such as those found in cherry juice, may aid recovery by reducing muscle soreness. Beetroot juice, rich in nitrates, has shown performance benefits in many athletes, though less so in the very top elite level.
• Creatine can be useful, particularly during strength training phases, and I often recommend it to vegan or vegetarian athletes who may otherwise have lower creatine stores.
• Sodium bicarbonate is another option, though it is generally more applicable to short-duration, high-intensity efforts. Polyphenols and omega-3 fatty acids (DHA and EPA) can also support recovery and help manage inflammation.
• That said, during endurance events, caffeine remains the most reliable and well-studied ergogenic aid, and it should be the first focus for athletes looking to enhance performance.

Bicarb

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• I have not typically recommended bicarbonate supplementation before training sessions. It is something I have seen more often in track cycling, where athletes may use it for specific events.
• Bicarbonate is essentially baking soda, and while most people can tolerate it if they use the correct amounts, the key is always to test tolerance in advance. I have not used it extensively in practice, but it is a consideration for certain situations where very high-intensity efforts are the focus.

Nutrition for vegans and vegetarians

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• When I work with vegetarian and vegan athletes, my role as a dietitian is to create meal plans that match their food preferences while ensuring they meet their protein, carbohydrate, and energy needs. Protein in vegetarian diets—and especially in vegan diets—is less concentrated, so it is essential to plan carefully.
• For example, I worked with a vegan athlete preparing for an Ironman last season. He incorporated vegan protein supplements alongside whole foods. Because his overall calorie needs were so high, he actually ended up exceeding his protein targets simply by being diligent about monitoring intake.
• In fact, most of the vegans I have worked with are extremely attentive to their protein consumption. They tend to know exactly how many grams they are getting each day because it is a priority for them.
• With vegetarians, the plan depends on their specific guidelines—whether they include dairy, eggs, or fish occasionally. For pescatarians, fish can provide an additional high-quality protein source. 
• Regardless, I emphasize balancing their menus to cover all macronutrient needs. Carbohydrate is rarely an issue, and healthy fats are usually well covered since they are often intentional about consuming nuts and seeds, which also contribute some protein. The important point is to ensure adequate amounts of high-quality protein overall.
• For micronutrients, zinc and iron are the two main considerations. Iron testing is straightforward and something I recommend for all athletes, while zinc is less commonly tested but can be supplemented if necessary.
• Supplementation must always be done carefully, with attention to dosage and timing, since taking it incorrectly can reduce absorption or cause imbalances.
• Because of this, I do not provide generic zinc recommendations but rather tailor advice individually, based on each athlete’s profile and needs.

Generic protein intake for athletes

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• When it comes to protein, most athletes will maximize their needs at around one gram per pound of body weight, or roughly two grams per kilogram. Going beyond that—perhaps up to 2.2 or even 2.4 grams per kilogram—may only be useful in specific cases, such as athletes who are doing heavy resistance training and aiming to get leaner.
• For the majority of endurance athletes, particularly those who are relatively new to the sport but also incorporating some weight training, the target range is closer to 1.6 to 1.8 grams per kilogram.
• In practice, most athletes naturally consume a little more than this without effort, unless they are particularly picky eaters or avoid many protein-rich foods.
• Research supports the idea that 1.8 grams per kilogram is sufficient, but there is no harm in consuming up to two grams per kilogram. Protein also comes from a wide variety of foods—not just traditional protein sources but also starches, vegetables, and other smaller contributors—which all add up to the total intake.

Weight loss and body composition

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• My approach to weight loss and body composition changes always depends on timing—both the time of year and the athlete’s proximity to their key races. The further away we are from the main event, the more flexibility we have. Closer to the race, I focus on preserving energy availability for training and recovery rather than aggressively cutting calories.
• I am not an advocate of extreme calorie restriction. It is difficult to sustain, can negatively affect metabolism, and is not enjoyable. Instead, I prefer a gentler approach to creating a calorie deficit, often targeting reductions away from training sessions. This way, athletes are still fueling properly around their workouts, which supports recovery and ensures high-quality training.
• If body composition is being tested, it is important to remember that all methods carry some margin of error. Even DEXA scans are not perfect, and handheld bioelectrical impedance devices can be off by as much as 5%.
• Hydration status, bladder fullness, and other factors can all skew results. For this reason, I always encourage athletes to keep the numbers in perspective and not get overly focused on small fluctuations.
• When reliable testing is available, I work with athletes to set realistic and healthy goals that support both performance and well-being. I emphasize the importance of allowing sufficient time to reach these goals.
• For many athletes, particularly those approaching their first major race, it is not necessary to hit the final “ideal” body composition right away. Progress can continue season by season, and the bigger picture should always remain in mind.
• In terms of practical strategies, I do recommend incorporating resistance training during weight loss phases, as it helps preserve lean muscle mass. I also support slightly increasing protein intake during these times, especially in the offseason or post-race period when the focus shifts toward rebuilding and preparing for the next training cycle.

Manage weight loss with training goals

1:11:33 -

• If an athlete wants to restrict calories slightly in order to reach a specific race weight, I always encourage weighing the risks against the benefits. A moderate reduction of 300 to 500 calories on certain days can be appropriate, but I rarely recommend cutting as much as 1,000 calories per day. For most people, that level of restriction is simply too extreme.
• It is also important to remember that training itself contributes significantly to changes in body composition. Athletes often become leaner through the combined effect of structured training and moderate adjustments to nutrition. Cutting calories is only one part of the equation.
• For athletes new to cycling or swimming—particularly those coming from a running background—it is common to gain some muscle mass as they adapt to new training demands. This can offset weight loss on the scale, but body composition still improves.
• This is why using a reliable method of body composition testing can be valuable, provided it is used consistently over time. What I do not recommend is checking daily on a home scale that estimates body fat percentage.
• Those devices are not accurate enough to provide meaningful feedback and can easily lead to frustration or misinterpretation.

Balance nutrition for health and performance

1:13:01 -

• I believe an athlete’s daily training diet and their race nutrition strategy should be seen as complementary rather than separate. If an athlete is consuming three to four thousand calories per day during heavy training, it is perfectly reasonable for some of those calories to come from more processed foods or desserts. Within the context of an otherwise balanced and healthy diet, this is not only acceptable but sustainable.
• We all recognize that during exercise, athletes rely on processed sugars in the form of gels, drinks, or chews, simply because these are what the stomach can tolerate under exertion.
• Outside of training and racing, the focus shifts back to high-quality whole foods, but I encourage athletes to find a balance. A diet that is about 90 percent nutrient-dense, whole foods leaves room for small indulgences without guilt.

Time of day to consume oxidants

1:14:01 -

• When it comes to antioxidants, my general advice is to focus on getting them from food. High-quality fruits, vegetables, and whole foods provide what athletes need, and the research does not show a clear performance benefit from taking antioxidant supplements around exercise.
• In fact, some studies suggest that excessive supplementation can be harmful. For example, one study found that Ironman triathletes who consumed too much vitamin E actually performed worse and experienced increased inflammation. In that case, vitamin E acted as a pro-oxidant rather than an antioxidant.
• The timing of antioxidants also varies depending on the nutrient. Fat-soluble vitamins, like vitamin E, are best taken with a meal containing fat, while vitamin C can be taken at any time. But I do not recommend antioxidant supplements as a routine practice.
• The exception is when I use advanced micronutrient testing. These tests sometimes reveal antioxidant levels that are insufficient—not necessarily deficient, but not optimal.
• In such cases, I may target supplementation for a specific period, based on the results of that athlete’s testing. This way, the intervention is individualized rather than generic.

Electrolytes or sodium replacement during a race

1:16:16 -

• I consider electrolytes, particularly sodium, to be very important during an Ironman. Sodium is the primary focus, usually in the form of sodium chloride, or salt. It not only helps maintain safe blood sodium levels but also facilitates the absorption of glucose across the small intestine into the bloodstream, directly supporting fueling.
• Some argue that electrolytes are only necessary under extreme conditions, but I would make the case that any Ironman qualifies as an extreme condition. Even for the fastest competitors, it is a long, demanding day. For age-groupers, a half Ironman can still be a very long effort, and a full Ironman is unquestionably an all-day challenge. Under these circumstances, ensuring adequate sodium intake is both sensible and necessary.
• Of course, there are always outliers—athletes with unusually high sodium losses or those who have experienced issues in training. Those individuals need to test and refine their strategies more carefully.
• That said, I have not seen cases of athletes truly overdoing sodium in recent years. In the early days of salt tablets, I recall working with someone who became ill during an Ironman, stopped, and took ten tablets all at once.
• Naturally, that led to severe gastrointestinal distress. Thankfully, I have not encountered anyone making that mistake in a very long time.

Sodium/Carb intake in bottles

1:18:05 -

• Sports drinks are generally formulated at a 6–8% carbohydrate concentration, which means they contain a balance of solutes that allow them to empty from the stomach as efficiently as water while still delivering energy.
• For Ironman athletes, depending on sweat rate, fueling needs, and individual tolerance, I sometimes recommend slightly higher concentrations—8–9%, and occasionally up to 10%—but this requires practice in training to ensure the stomach can handle it.
• One of the benefits of using powdered mixes is that I can help athletes adjust concentrations and sodium levels to match their individual needs.
• This also means accounting for practical factors such as how many bottles they can realistically carry on the bike and whether they will need to supplement sodium separately.
• For a full Ironman, many athletes also prefer to include small amounts of solid food on the bike, simply to satisfy hunger during such a long day. This might be half an energy bar, a small sandwich with jam, or something similar.
• However, these foods must be carefully tested in training and always consumed with enough water or electrolyte drink to aid digestion. The same is true for gels, which are very concentrated—closer to 20%—and must be diluted with adequate fluid to avoid gastrointestinal distress.
• I encourage athletes to prepare and carry as much of their nutrition as possible, even if it adds weight to the bike, because the security of having exactly what they need often outweighs the marginal cost in performance.
• At the same time, they must know in advance what they plan to take from on-course aid stations and what they will place in their special needs bag. Laying out the race nutrition plan hour by hour ensures clarity, consistency, and confidence heading into the event.

Monique’s book

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• My book, Sports Nutrition for Endurance Athletes, is a comprehensive 500-page reference designed to be both practical and accessible. It is structured so that athletes can go directly to the sections most relevant to them.
• For example, if you want to learn about carbohydrate loading, there is a dedicated section for that. If you want to understand sweat rate testing, there is a section that explains the process step by step.
• The book is divided into four main parts. The first covers the fundamentals of good nutrition. The second addresses training nutrition, body composition strategies, and ergogenic aids.
• The third provides sport-specific nutrition guidelines for disciplines such as triathlon, cycling, running, and swimming. The fourth explores special considerations, such as altitude training and extreme environmental conditions.
• In addition, the appendices include a glycemic index of foods, detailed information on vitamins and minerals, comparisons of sports nutrition products, sample menus, and a worksheet for tracking sweat losses. My goal was to provide athletes with a single resource that they could return to again and again throughout their training and racing journey.

LINKS AND RESOURCES

• Monique's website and Instagram

• Sports Nutrition for Endurance Athletes - book by Monique Ryan