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Designed by my 12-year-old 👏 Approved by our sport

Designed by my 12-year-old 👏
Approved by our sports nutrition team 😉

These look like small swaps…
but they fix one of the biggest mistakes we see.

Swimmers loading up on snacks with questionable ingredients
and protein drinks with no carbs…

Then wondering why they’re exhausted, sore, and not recovering.

After practice, your body is literally asking for:
✔️ carbs to refill what you just burned
✔️ protein to rebuild

Miss the carbs? You miss the recovery.

So we clean it up:
better ingredients + fuel that actually does its job

Because “high protein” isn’t enough for swimmers.

My kids have missed minimal days of school this ye

My kids have missed minimal days of school this year from being sick… and that’s not by accident 👀

It’s also not because we throw a bunch of random supplements at them and hope something sticks.

This is what happens when you actually support the body with intention 👇

✔️ We test
✔️ We look at genetics + microbiome
✔️ We identify deficiencies & insufficiencies
✔️ Then we target what their body actually needs

Not guessing.
Not trends.
Not “this worked for someone else’s kid.”

Because here’s the truth ⬇️
When you give the body what it actually needs…
things start to click.

Immune System
Recovery
Energy
Resilience

All of it improves when the foundation is built on data, not guesses.

Most swimmers aren’t struggling with training… the

Most swimmers aren’t struggling with training… they’re under-fueling.

Biggest mistake we see 👇
❌ Not enough carbs before practice → no energy

❌ Skipping carbs + protein after → slow recovery

Fuel it right:
⚡ Before = carbs for energy
💪 After = carbs + protein to recover

Early morning practice on an empty stomach? Yeah…

Early morning practice on an empty stomach?
Yeah… that’s not the flex you think it is.

Overnight, your body has already used up a big chunk of its stored energy (glycogen). So when you jump into the water without eating, you’re starting practice on low fuel.

What that actually means:
❌ Less energy
❌ Slower speed & power
❌ Harder time making intervals
❌ More muscle breakdown instead of building

A quick, digestible carb source before practice gives your body immediate fuel to:
✔️ Maintain intensity
✔️ Support endurance
✔️ Protect muscle
✔️ Actually get better from the work you’re putting in

It doesn’t need to be big or complicated
It just needs to be something

Start small. Stay consistent. Perform better.

Save this for your next early morning practice 💪

🚨 Hydration Crimes Unit reporting for duty 🚨 Some

🚨 Hydration Crimes Unit reporting for duty 🚨

Some of these “hydration” drinks?
Yeah… straight to jail.

❌ Low sodium
❌ No carbs
❌ Looks good, does nothing

Meanwhile… the real MVPs are out here actually doing their job 👇
✔️ Replacing electrolytes
✔️ Delivering carbs for energy
✔️ Keeping swimmers from bonking halfway through practice

Because if your drink isn’t helping you perform…
it’s just expensive flavored water 👀

Choose wisely or get caught slipping in the middle of your main set.

Comment HYDRATION and I’ll send you better options that actually work 💧

If you feel like you’re doing everything “right”…

If you feel like you’re doing everything “right”…
same practice, same effort, same routine…
but you feel worse than everyone else 👀

Here’s your clue 👇

Synthetic vitamins 🧪
If you have MTHFR, forms like folic acid can build up instead of being used → more fatigue, brain fog, and stress on your system

Poor sleep 😴
Your body already struggles to recover efficiently → bad sleep = amplified soreness, slower recovery, lower energy

Underfueling 🍞
Not enough carbs + calories = your body has zero backup → energy crashes hit harder and last longer

Dehydration 💧
Even slight dehydration = worse headaches, fatigue, and performance dips (and yes… you’ll feel it faster than your teammates)

High stress ⚡
MTHFR impacts how you handle stress → stack physical + mental stress and your body can’t keep up

Same inputs ≠ same outputs

Your body needs a different strategy.

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