Sports Nutrition E Programs
Monique’s E Programs are designed to provide you with a comprehensive and personalized sports nutrition plan that supports and maximizes your training program and competition goals. As a nationally recognized and highly experienced sports nutritionist, Monique has developed nutrition plans for Olympic athletes, World Champions, and elite, professional and amateur athletes.  The E Programs are appropriate for athletes competing at all levels including high school, collegiate, and age-group competitors in endurance sports, teams sports, winter sports,  and acrobatics and skill oriented sports. These detailed nutrition plans also integrate nutrition guidelines appropriate for your weight and body composition goals, health concerns, and medical risk factors as appropriate.

Several suggested E Program options that have been offered and refined for over a decade are available, and programs can also be customized upon request.

Training Nutrition Programs
These programs are designed specifically to provide detailed and interchangeable nutrition plans and menus for a specific training cycle. While your current diet is evaluated, the Training Nutrition Programs are designed to provide fresh ideas and cutting edge nutrition strategies that will maximize your energy for training and your recovery. Each of these programs provides:

• Meal plans that reflect the nutrition requirements of specific training days.
• Interchangeable sample menus that outline the timing of daily meals and snacks and food, supplement, and fluid intake before, during, and after training.
• Food lists that allow you to develop interchangeable menus for each meal plan.
• Sample meals and recipes that can be incorporated into your menus.
• Pre-exercise sample meals and recovery nutrition guidelines.
• Guidelines for evaluating and implementing supplement strategies for optimal carbohydrate and fluid replacement during training sessions.
• Phone session to review and discuss your sports nutrition plan.

Deluxe Sports Nutrition Plan
This in-depth and highly specific program evaluates your current diet and provides personalized meal plans for each type of training session in your current training cycle. Up to 7 meal plans and 9 sample menus are provided. You will also receive guidelines for nutrient supplementation.

Comprehensive Sports Nutrition Plan
Our most popular choice, this plan provides 4 to 5 training specific meal plans and 5 sample menus that reflect your training schedule, health goals and food preferences. But like all the E Programs, you are given the tools to develop your own sample menus based on the meal plans provided.  

Basic Sports Nutrition Plan
For athletes with a less varied training schedule, this program provides 2 to 3 meal plans and sample menus.  You are provided with the same personalized plans and detailed menus as outlined in the Deluxe and Comprehensive Programs.

Monthly Nutrition Coaching
This program is designed for athletes interested in an initial nutrition plan and weekly ongoing monitoring and modifications to this plan. You will be provided with an initial meal plan, two sample menus, and food lists for developing your own menus. The nutritional coaching sessions are designed to fine tune this plan, make modifications for different types of training sessions, and answer any questions you may have regarding your nutrition program. The first month includes the initial assessment and three phone/email sessions, while the subsequent months include a weekly phone session.

Competition Nutrition Programs
Because athletes benefit from specific nutrition guidelines for competition, these programs are designed to provide you with detailed nutrition plans for a competition taper, the days leading to competition, the night before competition, the morning of competition, and during competition. Food, fluid, and sports nutrition supplement recommendations are outlined in regards to specific product, portion, and timing.

Triathlon Competition
A competition nutrition plan can support a triathlete competing in any distance: sprint, Olympic, Half-Ironman or Ironman. Depending on your race distance you are provided with an appropriate number of carbo-loading plans and all plans include a pre-race meal and guidelines for fuel, hydration, and electrolyte replacement strategies during each race discipline.

Cycling Competition
Carbo-loading plans and pre-competition guidelines are provided for stage racing, one day road racing, mountain bike races and cyclocross racing. Guidelines include a pre-race meal and fuel and fluid strategies during the race, as well as recovery nutrition guidelines for multi-day events.

Other Sports
Training Nutrition and Competition Nutrition Programs are also available for other endurance sports such as swimming, rowing, and cross country skiing. Programs are also available for team sport athletes competing in basketball, soccer, hockey, baseball, and football, as well as winter sport athletes, and acrobatic and skill oriented athletes.

Personal Nutrition Designs offers the E Programs to athletes in the United States and Canada, as well as internationally. For fees and a description of the program process, please contact Monique Ryan, MS, RD via email or call 847-864-8689.