Instagram story viewer> @sportsrd607> Posts

Shawn Pitcher MS, RD, LD

@sportsrd607

1.6K

followers

4914

following

💪 8+ Years experience working with athletes at in HS, Collegiate, Professional (NBA 🏀 NFL 🏈) & Tactical Levels
Need Help in Nutrition? ⬇️ 👇

POSTS STORIES REELS TAGGED

Download All

#trending #like #magnesium #relax #muscle

😴💧 MAGNESIUM + HYDRATION
Magnesium gets a lot of attention in electrolyte products—but it plays a different role than sodium.

💧 Magnesium helps support normal fluid and electrolyte balance and is involved in hundreds of processes throughout the body.

💪 For athletes & tactical professionals, magnesium is also important for normal muscle and nerve function, including the processes involved in muscle contraction and relaxation.

Think of it simply:
🧂 Sodium: major electrolyte lost in sweat
🍌 Potassium: helps regulate fluid balance + muscle/nerve function
😴 Magnesium: supports muscle + nerve function and recovery

Bottom line: Magnesium is important—but don’t rely on it as your primary hydration electrolyte. Get your sodium right first, then make sure your diet provides enough magnesium by @sportsrd607

5

0

14 days ago

🍌💧 POTASSIUM + HYDRATION

#trending #potassium #salt #together #pair

Potassium helps your body manage fluid balance inside and outside your cells and supports normal muscle and nerve function.

For athletes & tactical professionals, potassium is important—but sodium is usually the bigger priority during heavy sweating because sweat losses are much higher for sodium.

Think of it like this:
🧂 Sodium = helps manage fluid outside cells
🍌 Potassium = helps manage fluid inside cells
Good potassium sources:

Bottom line: Don’t chase potassium alone for hydration. Replace the sodium you sweat out + get plenty of potassium from your diet. by @sportsrd607

3

0

19 days ago

#carbsarelife #trending #salt #summer #heat

💧 POST-ACTIVITY HYDRATION: CARB-O-HYDRATE
Recovery isn’t just about water. After training, you need to replace fluid + sodium + carbohydrates.

💧 Fluid: Aim for ~125–150% of your fluid deficit over the next few hours.

🧂 Sodium: Include sodium with your fluids or recovery meal to help support fluid retention—especially after heavy sweating.

🍌 CARBS = CARB-O-HYDRATE!
Carbohydrate-containing fluids and foods can support glycogen replenishment while helping provide fluid. If you have another hard session within ~24 hours, prioritize carbohydrate intake during recovery.

🏋️ Example:
Lose 2 lb during training → ~32 oz fluid deficit
➡️ Replace ~40–48 oz over the next few hours
➡️ Include sodium + carbohydrate with your recovery

Bottom line: Don’t just rehydrate. Carb-o-hydrate. 💧🍚 by @sportsrd607

4

0

22 days ago

#during #trending #intraday #middle #plan

💧 HOW TO CALCULATE YOUR INTRA-WORKOUT HYDRATION

Stop guessing how much you should drink during training. Use your sweat loss to build an individualized plan.

Example 👇
🏋️ You lose 2 lb during a 1-hour workout
➡️ 1 lb of body weight ≈ 16 oz of fluid
➡️ 2 lb = ~32 oz fluid loss/hour
Divide that across the hour:
⏱️ 32 oz ÷ 4 = ~8 oz every 15 minutes
💧 Target: ~8 oz every 15 minutes

Your actual needs will vary based on body size, exercise intensity, temperature, humidity, clothing/equipment, and sweat rate. The goal is to replace enough fluid to limit excessive dehydration without drinking more than you’re losing.

🧂 Don’t forget sodium: If you’re a heavy/salty sweater or training in heat, sodium may also need to be incorporated based on your individual sweat losses.

⚠️ Important: This is an example—not a universal prescription. Measure your own sweat rate and adjust your intake accordingly.

Want to know your sweat rate? We can calculate it from your pre- and post-workout body weight + fluid intake. by @sportsrd607

5

1

a month ago

💧 HYDRATION DURING ACTIVITY
Your intra-workout hydration needs should be individualized—not one-size-fits-all.

💧 General starting point: ~13–27 oz (400–800 mL) per hour

Your ideal intake depends on:
➡️ Sweat rate
➡️ Body size
➡️ Exercise intensity & duration
➡️ Heat/humidity
➡️ Clothing/equipment

🎯 Goal: Limit excessive dehydration while avoiding overdrinking. A common evidence-based target is to avoid losing >~2% of body mass during exercise, while also avoiding weight gain from excessive fluid intake.

🧂 Sodium: Consider adding electrolytes when sweating heavily, exercising for prolonged periods, or training in hot/humid conditions. Sodium needs should be individualized based on sweat losses.

🍌 Carbohydrates: For exercise lasting >60 minutes, carbohydrate-containing fluids can help support performance, with ~30–60 g carbohydrate/hour commonly recommended for prolonged/intense activity.

Bottom line: Start with ~13–27 oz/hour, then adjust based on your measured sweat rate and environment.

#trending #salt #carbs #liquid #hydration by @sportsrd607

4

1

a month ago

💧 HYDRATION: <30 MINUTES BEFORE ACTIVITY
Training in less than 30 minutes? Keep hydration simple.

➡️ Drink ~7–10 oz (200–300 mL) of fluid about 10–20 minutes before activity.

💧 Water: Great choice if you’re already well-hydrated and the session is relatively short.

🧂 Add electrolytes/sodium: Consider this if you’re a heavy or salty sweater, training in heat/humidity, or starting exercise less than optimally hydrated.

⚠️ Don’t water-load. More fluid isn’t necessarily better. The goal is to start adequately hydrated—not overly full of fluid.

Bottom line: If you’re already hydrated, a small fluid top-off before training is usually all you need.

#trending #chug #sip #liquid #cold by @sportsrd607

7

0

a month ago

#hydrate #water #summer #liquid #electrolytes

HYDRATE 1–2 HOURS BEFORE ACTIVITY 💧

Start training well-hydrated—not water-loaded.
💧 Aim for ~5–10 mL/kg body weight of fluid in the 2–4 hours before activity.

For a 180-lb (82-kg) athlete:
➡️ ~16–28 oz (475–820 mL)

🧂 Include sodium when appropriate, especially if you’re a salty sweater, training in the heat, or coming into the session less hydrated. Sodium can help with fluid retention and support fluid balance.

🔍 Simple check: Pale-yellow urine and normal thirst are practical indicators that you’re starting adequately hydrated.

⚠️ More isn’t always better. Avoid forcing large amounts of fluid or trying to gain body weight from drinking before exercise, as excessive fluid intake can increase the risk of exercise-associated hyponatremia.

Bottom line: Start hydrated, individualize your fluid + sodium needs, and avoid excessive water loading. by @sportsrd607

4

0

a month ago

💧 HYDRATE 3–4 HOURS BEFORE ACTIVITY
Don’t wait until you’re thirsty.

💧 16–24 oz (475–710 mL) fluids 3–4 hours before
🧂 Include sodium, especially if you’re a salty/heavy sweater or training in the heat

🚽 Check your urine: pale yellow = generally well hydrated

⚖️ Check pre-exercise body weight when possible—use it to track hydration status and fluid losses

#summer #hothothot #sweat #fluid #pee by @sportsrd607

5

0

a month ago

#blueberries #like #trend #comment #antioxidant

🫐 Can blueberries make you faster?
New research in the International Journal of Sport Nutrition & Exercise Metabolism: 9 experienced runners ran a 13-mile trail race after 7 days of freeze-dried blueberry supplementation — then again after a placebo.

Result: faster race times on blueberries, with no rise in heart rate or perceived effort. The likely driver — polyphenols supporting blood flow, lower oxidative stress, and recovery.

Small study, but a low-risk, real-food edge worth watching.

Fuel your performance on evidence, not hype 👉 builtonstandards.net

💬 Drop a 🫐 if blueberries are making it into your pre-race fuel. @billieeilish

Article: @humankinetics https://journals.humankinetics.com/view/journals/ijsnem/aop/article-10.1123-ijsnem.2026-0036/article-10.1123-ijsnem.2026-0036.xml by @sportsrd607

4

2

a month ago

🚨 Meal Planning Series: Part 6 – Keep Weekday Meals Simple

The best meal plan is the one you can actually stick with.

Weekdays are busy. Between work, training, family, and everything else, your meals need to be simple, convenient, and realistic.

✅ Choose meals that take minimal time
✅ Use easy-to-prepare ingredients
✅ Have “throw together” options ready

Examples:
🥗 Rotisserie chicken + microwave rice + vegetables
🌯 Tortilla wrap + deli turkey/chicken + cheese + fruit
🍚 Ground beef/chicken + rice + frozen vegetables + sauce
🥚 Eggs + toast + fruit
🥣 Greek yogurt + granola + berries

Don’t make nutrition harder than it needs to be.
👥 Work with your significant other or family
Meal planning should not fall on one person.

Split responsibilities:
• One person plans meals
• One person creates the grocery list
• One person cooks while the other preps sides
• Rotate cooking responsibilities throughout the week

A successful nutrition routine is a team effort.

👉 Need help creating a personalized nutrition plan?

Visit www.builtonstandards.net and explore our nutrition coaching services.

#weekday #trending #like #wife #team by @sportsrd607

8

0

a month ago

🚩Relative Energy Deficiency in Sport (RED-S) occurs when an athlete consistently doesn’t consume enough energy to support both training and normal physiological function.

It can impact performance, recovery, hormones, bone health, immunity, mood, and overall health—and it can affect both men and women.

🚩 Common signs include:
• Persistent fatigue
• Declining performance
• Frequent illness or injuries
• Menstrual dysfunction or low libido
• Poor recovery
• Changes in mood or sleep

Fuel your training. Fuel your health. Fuel your mission.

Need help optimizing your nutrition and performance?

🌐 builtonstandards.net
#reds #energy #bone #hormone #like by @sportsrd607

3

0

a month ago

🚨 Meal Planning Series: Part 5 – Plan Around Your Schedule

Meal planning starts with your calendar—not your kitchen.

Before deciding what meals to make, look at your week and determine when cooking, eating, and meal prep will realistically fit into your routine.

📅 Ask yourself:
✅ What days am I busiest?
✅ When will I have time to cook?
✅ Which meals need to be quick and convenient?
✅ When can I prep food?

Example:
🏋️ Training days → Plan higher-carb meals around workouts
⏰ Busy workdays → Use quick grab-and-go options
🍳 Lighter days → Prep meals that take more time
Your meal plan should fit your lifestyle, not force your lifestyle to fit your meal plan.

Consistency comes from creating a system you can actually follow.

👉 Need help creating a personalized nutrition plan?

Visit www.builtonstandards.net and explore our nutrition coaching services. by @sportsrd607

4

0

a month ago