Nutrition Guidance

This preview gives you a taste of how individualized nutrition coaching can support your goals—whether that’s improving athletic performance, body composition, or overall wellness.

Electrolyte Recovery Hydration

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2-3 cups / lb body weight lost after exercise

A rehydration drink is necessary for workouts lasting > 60mins

Preventing Nutrition Related Fatigue

Pre-workout snack 60 minutes before exercising.

Aim for 30–60 g of carbohydrates and 15 g of protein before training.

If your workout or event lasts longer than 60 minutes, add an extra 15 g of protein afterward to support muscle recovery.

Protein For Recovery

20-30 grams post exercise helps repair muscle tissue damaged during training.

Creatine

Creatine is the #1 researched supplement. It improves strength, power, and high-intensity exercise performance by increasing available energy in the muscles. It supports lean muscle gains, better training output, and faster recovery between sets, with additional emerging benefits for brain health and cognition.

Collagen

providing structural support to skin, joints, bones, and connective tissue while supporting elasticity, joint health, and tissue repair, with natural production declining due to age, stress, and poor nutrition.

Pre-Workout Nutrition

Pre-workout carbs are essential. They provide readily available energy to fuel training, support performance intensity, and help delay fatigue by maintaining blood glucose and muscle glycogen levels.