Looking to spruce up your sports nutrition know-how? Here are my picks for five superb books (listed in order by price).

Each of the books contains:

• A bibliography
• A list of nutrition resources
• An index

All of the authors are authorities on sports nutrition and are registered dietitians (USA) or international equivalent. Each book provides sound nutrition information backed by scientific research. None is trying to sell a product or program.

The Cyclist's Food Guide: Fueling for the Distance
By Nancy Clark, MS, RD and Jenny Hegmann, MS, RD
Sports Nutrition Publishers, 2005, 176 pages, 16 chapters, $14.95
This is the only nutrition book on the market written exclusively for cyclists by sports dietitians. Clark and Hegmann are experienced cyclists (Clark a former Trans-America tour leader and Hegmann a non-competitive, long-distance cyclist) and are familiar with issues that concern cyclists. They address what and how much to eat/drink on self-sustained, hours-long rides; what to pack versus what to buy and what to choose at roadside stores and cafés. In addition to the what/how/when to eat for cycling and recovery, they cover everyday eating issues: how to eat a healthy diet, get enough fruits and vegetables and meet your protein needs even if you are on the bike (and not in the kitchen) for hours everyday.

Clark and Hegmann asked hundreds of cyclists, from RAAM riders to first-time charity riders, for their secrets on what works for them and what doesn't. The resulting quotes are peppered throughout the chapters, some humorous, but all inspiring gems of useful information.

For its light-reading feel, the Guide hefts important information that can help cyclists fuel for rides that last hours, days, or weeks. Numerous tables and charts have both English and metric values. Appropriate for both novice and seasoned cyclists, it presents information in a concise, friendly, and easy-to-read manner.

Nancy Clark's Sports Nutrition Guidebook, 3rd Edition
By Nancy Clark, MS, RD
Human Kinetics, 2003, 405 pages, 21 chapters, $18.95
There are three sections to the Guidebook. In the first, Eating Strategies for High Energy, Clark thoroughly addresses fueling for exercise but also eating for good health, touching on dietary issues related to, for example, heart disease, cancer, fatigue and anemia. She shows you how to eat well on a day-to-day basis even when you are coping with a stressful lifestyle.

In the section Balancing Weight and Activity, Clark covers the sensitive issues of body fat, eating disorders and food obsessions. She uncovers common myths ("If you eat fat, you'll get fat."), helps readers identify and get help for body image issues ("Making Peace With Your Body"), and provides steps to take for successful fat loss and muscle weight gain.

The most unique aspect of Clark's book is the recipe section (recipes are rarely found in sports nutrition books). Each of the 70+ recipes is as delicious as it is simple to prepare. Each lists the calories, carbohydrates, protein and fat content per serving.

Clark includes a vast number of charts, tables, case studies, questions-and-answers and illustrations. The result is a book that is engaging and helpful. Novice and experienced exercisers can turn to any page and learn something useful. From her 30+ years of counseling athletes and casual exercisers, Clark knows what busy people need. Her advice is understandable and presented in a voice that is wise, encouraging and practical. Clark's numerous books have been a favorite among dietitians, coaches, and active people for years — the best-selling Guidebook was originally published in 1990 and has sold over 350,000 copies.

Endurance Sports Nutrition, 2nd Edition
By Suzanne Girard Eberle, MS, RD
Human Kinetics, 2007 (February), 312 pages, 16 chapters, $19.95
Endurance Sports Nutrition is written specifically for hard-core competitors and serious endurance athletes who strive to be their best. Suzanne Girard Eberle, herself an elite runner and former USA athlete, tells what works and what doesn't in actual training and races. She writes in an authoritative, no-nonsense style.

The first section of the book covers the science and application of sports nutrition for endurance exercise. Experienced athletes will appreciate chapters such as Using Supplements Effectively, Boosting Strength-to-Weight Ratio and Solving Challenges to Peak Performances (such as anemia and gastro-intestinal problems). In the chapter devoted to meal planning, Girard-Eberle outlines five simple guidelines on how to eat on a daily-training basis. Included are sample menus for 2,200 to 3,500-calories days.

Another section contains individual chapters detailing nutrition strategies for short- to ultra-events, solo and relay events, heat, cold and altitude. The final section is the most inspiring and unique part of Girard Eberle's book: the tips, interviews, and strategies from world-class endurance icons, such as Ann Trason (ultrarunner) and Mark Fretta (triathlete). Though none is exclusively an ultracyclist, these superior athletes put the human touch on the book and illustrate nutrition science in action.

Sports Nutrition for Endurance Athletes
By Monique Ryan, MS, RD
VeloPress, 2007 (March), 352 pages, 13 chapters, $21.95

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In Sports Nutrition for Endurance Athletes, sports dietitian Monique Ryan presents information for endurance athletes competing at all levels. She addresses sports nutrition science, daily training diet and diet for competition and recovery in an organized, smooth, and easy-to-understand manner.

A stand-out feature of Ryan's book is the sport-specific section. Seven individual chapters cover the demands of seven endurance sports: triathlon, cycling (road, cyclocross, and mountain), swimming, running, rowing and adventure racing. Detailed advice is given for each sport. For example, the chapter on cycling describes how to eat for a road race versus a criterium versus a cyclocross or mountain bike race.

Ryan has worked with athletes for over 22 years and it shows. She provides what they need to know in practical, layman's terms. She eschews the food pyramid and incorporates user-friendly charts and tables in each chapter that guide athletes to a proper balance of foods. For instance, a list of carbohydrate-containing foods is presented in 30-gram portions and protein foods are listed according to fat content. A helpful appendix includes an extensive array of sample menus that makes meal planning a cinch.

Clinical Sports Nutrition
Editors: Louse Burke, PhD, and Vicki Deakin
The McGraw-Hill Companies, 2006, 822 pages, 25 chapters, $75.57
This comprehensive textbook is indispensable to anyone seeking a better knowledge of sports nutrition. Each chapter covers the science of sports nutrition topics (as provided by a noted researcher) and then translates it into practice (as provided by a sports dietitian).

The most valuable thing about this book is its thorough, up-to-date review and summary of scientific research. This book will arm you with the sports nutrition science you need to navigate through the often confusing and seemingly conflicting information that is so pervasive today. Every subject in sports nutrition is addressed in its 800+ pages, from eating disorders to protein intake to prevention of chronic disease in athletes.

Despite its formal appearance and authority (it was written for professionals and students of nutrition), the textbook will be readable and understandable for many nutrition-minded cyclists.