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Monique Ryan


Monique brings over 30 years of experience in science-based sports nutrition for endurance athletes to help Flats or Spikes build the world’s first intelligent system for endurance athlete nutrition. Monique has worked with athletes at all levels and disciplines including Olympic athletes and Team USA as part of the Performance Enhancement Team for the 2004 Olympic year.

As the founder of Personal Nutrition Designs, Monique has provided nutrition education and counseling to people motivated to improve their well-being, health, and athletic performance. Monique continually studies the science of nutrition and the impact food has on health and performance, and then translates those research based principles into workable nutrition plans for individuals and groups.

While Monique regularly works with athletes competing at all levels and in any sport, she has extensive experience working with top-level athletes and has been a leading sports dietitian at the forefront of cutting edge sports nutrition practices for over two decades. She was a member of the Performance Enhancement Team for USA Triathlon, USA Cycling (Women’s Road Team), and Synchro Swimming USA up to the 2004 Athens Olympic Games. She has worked with Team Type 1- a men’s professional cycling team, the Timex Multisport Team, the Chicago Fire Soccer First Team and Academy, the Saturn Cycling Team, and the Volvo-Cannondale Mountain Bike Team. She also served on the Medical Advisory Board of CARA (Chicago Area Runner’s Association).

Monique is a prolific writer and presenter. She is the author of Sports Nutrition for Endurance Athletes, 3rd edition (VeloPress), and three other sports nutrition books. Her articles have appeared in print and online, for a number of publications including VeloNews, Inside Triathlon, Outside, Oxygen, Men’s Journal, Her Sports, Women’s Sports and Fitness,, and Monique is frequently quoted in print and has appeared on CLTV, Fox TV, and the WGN, ABC, and CBS news. She has presented across the U.S. at national and state meetings, and in Canada, Brazil, Australia, and Thailand.

Monique is a registered dietitian nutritionist (RDN) and a licensed dietitian/nutritionist (LDN) in Illinois and has a Bachelor of Science Degree in Nutrition and Dietetics and a Master of Science Degree in Nutrition. She is a Certified Specialist in Sports Dietetics (CSSD), a Certified LEAP Therapist (CLT), and has a Certificate of Training in Childhood and Adolescent Weight Management. Monique is also credentialed as a Certified Exercise Physiologist through the American College of Sports Medicine.

Monique has competed in the sports of mountain biking, road racing, and triathlon. More recently she is a six time Ironman 70.3 finisher and is currently preparing for her seventh.

Monique Ryan
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