Simple to implement nutrition tips that collectively will help you stay healthy and run your best.


Dehydration = makes the fluid around tendons thicker and more viscous, which = less lubrication.

  • Increases odds of pulls and injuries in the achilles, hamstring, hips.

You loose 2lbs. of water just sleeping - all water loss caused by breathing. More is lost if you pee.

  • Need 2 x 16oz. of water right out of bed just to stay even.

  • Imagine how much you breathe working out?  

  • Should drink 2-3 times during a normal workout.

Plain water is good, lemon water is better

  • Review by Peter John L. Thompson (pdf)

  • Stimulates the tummy

  • Aids digestion and balances your body’s ph

  • Cleaner skin, reduces joint and muscle pain

  • Boost immune system - helps fight common cold

  • Cleans the liver

16oz at room temp w/ juice from 1/2 lemon

  • 1 bedside to drink throughout the night

  • Another shortly after waking up before coffee, 20-30 min before eating


Eat immediately after a hard workout. The old school way was within 30-45min., advanced is 15-30min.

  • 30gms. of carbs, 6gms. of protein snack within 15-30mins. of finishing workout or long run.

Helps slow the effects of cortisol which breaks down muscle and tissue following a workout

Beneficial snacks can be a bagel and peanut butter, cheese and raisins, fruit and nuts, hummus and veggies, yogurt, energy bar, protein shake, low fat chocolate milk, etc.

This is a SNACK, it does not replace a proper post workout meal.

Be prepared! In your backpack carry 30 gm carb/6 gm of protein snack and water bottle at all practices and races.

Iron supplementATION

Leading causes of anemia = lack of available iron

  • Hard training increases production of red blood cell which requires more iron

  • Blood lives 90 days in endurance athletes, 120-160 days in untrained

Main causes of anemia:

  • Poor diet - supplements will not offset this

  • Foot strike hemolysis - crushing red blood cells with each foot strike

  • Iron lost in sweat

  • Menstruation

Athletes need 2x the daily of non-active people. What can you do?

  • Blood tests 2-6 x annual:  at a minimum January and August 

  • 2-3 months prior to Olympic Trials or biggest meet of the year is advised

  • Ferritin over 60 is the benchmark and if under 20 there’s a serious issue

Take a buffalo liver gel cap w OJ.

  • Take liquid iron w/ OJ mid season for 12 days straight 4-5 x normal level

  • Avoid taking FE w/ calcium.

  • Breakfast cereal is a great source of FE, but you eat it with milk it offsets the benefit

Vitamin D3 supplements

GU's, caffeine before workouts or races

  • Gu’s not advised at all because of glucose

  • Gu = glucose = insulin = increases lactic acid immediately after being ingested

  • No salt intake pre-workout

  • Caffeine 60 min before races (1 cup of coffee) if looking for a caffeine boost

  • Light food intake 2.5+ hours before advised