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Amanda Andolino

@mayday1320

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🍎 @blackironnutrition Director of Performance Nutrition
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Meet Coach @mayday1320: Thorough. Authentic. Compassionate.

She’s here for clients who want to chase big performance goals AND build a body and lifestyle that lasts. With a science background and high-level competitive experience, she knows how to help busy athletes bridge the gap between performance and real life.

Book a free discovery call with her or just dive in. Either way, you’re in excellent care. by @mayday1320

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8 months ago

Six to twelve months doesn’t just change body composition. It changes how people train, eat, recover, travel, compete, and think about food. Performance goes up. Stress goes down. And the results don’t disappear the second life gets busy. This is the work that compounds. by @mayday1320

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10 months ago

Fueling for a heavy squat session and fueling for a 4-hour ride shouldn’t look the same.

Different workouts rely on different energy systems, so what you eat before training, how much, and when should shift based on what you’re about to ask your body to do. Swipe through for how to fuel before endurance sessions, strength training, and functional fitness/HYROX, plus a simple timing framework based on how long you have before you start.

The best pre-workout meal is the one that matches your session, your digestion, and the foods you tolerate well. Trial-and-error is the name of the game!

Full peri-workout nutrition breakdown from @mayday1320 on the BIN blog! by @mayday1320

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2 days ago

Sports drink mixes and gels seem simple and kind of overpriced. But there’s some science and engineering packed into those little pouches!

When you’re training, your gut can only absorb so much carbohydrate at once because it pulls carbs in through transport proteins that have a hard ceiling. Push past that ceiling with a single carb source and the extra just sits there, making you feel terrible. This is why good sports nutrition products combine glucose and fructose. They take different routes into your bloodstream, so you open two doors instead of one, and can take in more per hour without wrecking your gut.

Also… sodium does more than replace what you sweat out. It actually helps you absorb the fluid and carbs you’re taking in, so it’s not just there to top off what you’re losing.

Once you’re going really long/far, gels and drink mix alone can stop being realistic. Solid food has a place in these distances, but digests slower. So the harder you’re pushing, the more you want to lean on the fast stuff!

And none of this is set in stone, your gut adapts to what you consistently ask of it. So the more you practice, the more you can handle when it matters most.

Post by @mayday1320 (and not sponsored by Big Maltodextrin😜) by @mayday1320

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2 months ago

Your gut is trainable! If your event relies on fueling, your ability to take in carbs while you’re moving is a performance variable. And just like the rest of your body, it adapts to training.

Gut training is the process of teaching your digestive system to tolerate and absorb more carbohydrate and fluid during exercise. Under the hood, your body ramps up the intestinal transporters that move carbohydrate into your bloodstream (SGLT1 for glucose, GLUT5 for fructose). You empty your stomach faster, absorb more, and keep digesting at higher intensities instead of letting fuel sit there sloshing around.

Skip this and you get caught in one of two ditches! Take in too much your gut isn’t ready for and you’re dealing with bloating, nausea, cramping, and missed targets. Take in too little and your glycogen drains, pace drops, effort climbs, and you hit the wall. Neither one cares how fit you are!

Practice race nutrition during training. Use the same products and timing you’ll use on race day, and notice how heat, duration, and intensity change what you can tolerate.

Train your gut outside of training too. Eating enough carbohydrate day to day keeps your gut adapted to processing it. A “train low, race high” approach backfires, because your gut can’t suddenly handle on race day what you’ve spent weeks avoiding.

Nothing new on race day. Practice your fueling as often as you practice your sport, and build gradually.

Your gut is trainable, and now you know it! Put in the effort and it stops being the thing that falls apart and starts being the thing that carries you home.

Post by @mayday1320 by @mayday1320

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3 months ago

Another year around the sun, but something tells me the best is yet to come! 🍾🥂💫 taken in Paris, France by @mayday1320

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6 months ago

Cartagena. Kinda like being inside of a rainbow that happens to be on the surface of the sun 🌈☀️🥵

(super fun and horribly true fact: there was a 135° temperature swing from these photos to when we got back to WI) taken in Cartagena, Colombia by @mayday1320

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8 months ago

A lil getaway with a lil bit of everything

🏙️🍍☀️ Panama City
🌿🥾☕️ Boquete
🌊🌴🐠 Bocas Del Toro taken in Panama by @mayday1320

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9 months ago

Holly Jolly, etc. 🦃 🎅🏻 🥂 🐶 🎂 Solid Q4, team! by @mayday1320

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9 months ago

Girl math is packing 70 outfits, 17 pairs of shoes, and 7 jackets for a 7 day trip with the gals 🤓📈🥂 taken in Paris, France by @mayday1320

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10 months ago

It’s here! Holiday szn 2025

For a lot of people that comes with stress and anxiety and assumptions about losing control with food and alcohol all the way on up to (and into?) January. Luckily the team at @blackironnutrition has your back!

Whether you need some tips and tricks on how to navigate a tricky social time, how to stay out of all-or-nothing mode, maybe some hard science on habit formation or to back up your “why” around a sober-curious holiday season, we’ve got you covered. Check out Black Iron Radio where ever you get you podcasts - link in bio - for quick, easy listens from the squad.

Some recents and upcoming (make sure you subscribe for new episodes!) you might find useful:
🎙️ So You Want To Set Some Boundaries
This Holiday Season (October 30)
🎙️ So You Want To Make Better Choices This Holiday Season (October 23)
🎙️ So You Want to Consume Less Alcohol (March 27)
🎙️ Hangovers & PR’s: How Alcohol Messes with Your Gains (June 23)

COMING 🔜:
⭐️ So you want to train for something through the holidays
⭐️ So you want to be alcohol-free this holiday season
⭐️ Festive Fiber: How Holiday Foods Can Actually Boost Gut Health
⭐️ Seasonal Sleep: How to Protect Your Rest During the Holiday Hustle

… and lots more!

Cheers, pals 🫡🥂 by @mayday1320

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a year ago

📸 of people, #mems, and a couple outfits I don’t wanna forget, pt. 2 (basically we did triathlons and went to weddings this year) by @mayday1320

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a year ago