Athletic Performance

Sports Nutrition & Recovery

Fuel Your Ambition.
Perform at Your Peak.

Whether you’re training for your first marathon or aiming for a PR, you can’t out-train a poor diet. We build precision fueling plans to maximize power, endurance, and recovery.

Schedule Assessment
Why Nutrition Matters
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Train Harder, Recover Faster

Many athletes focus 90% of their energy on training and only 10% on nutrition. This imbalance leads to fatigue, hormonal disruption (RED-S), and stalled progress.

At Spruce MD, we treat food as fuel. We calculate your exact energy needs based on your training volume to ensure your body has the raw materials to build muscle and repair tissue.

  • Energy Availability
  • Nutrient Timing

Precision Performance

We move beyond generic “eat healthy” advice to create a protocol specific to your sport and physiology.

Hydration & Electrolytes

Dehydration is the #1 cause of fatigue. We create personalized hydration plans to prevent cramping and maintain blood volume during intense efforts.

Race & Game Day Fueling

Never try something new on race day. We map out exactly what to eat the week before, the morning of, and during your event to prevent GI distress.

Body Composition

Looking to cut weight for a weight class or build lean mass? We do it safely, preserving metabolic rate and hormonal health without crash dieting.

Solving the "Runner's Tummy"

Gastrointestinal distress is a leading cause of DNF (Did Not Finish) in endurance events. At Spruce MD, we combine our GI expertise with sports nutrition.

  • Train your gut to absorb more carbs per hour
  • Identify FODMAP triggers impacting training
  • Optimize timing to prevent sloshing and cramping
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Frequently Asked Questions

Not everyone does. We start with whole foods first, then use supplementation only when needed based on your symptoms, goals, lifestyle demands, and (when appropriate) labs. If we recommend supplements, it’s to fill specific gaps or support a targeted plan, not to put you on a huge “stack” forever.

Yes. We can help you work through RED-S by addressing low energy availability and the downstream effects it can have on hormones, recovery, bone health, and performance. Typically, we’ll pair Registered Dietitian–led nutrition planning with medical oversight, and we can use objective performance/body data when useful (e.g., DEXA body composition/bone-focused scanning, resting metabolic rate, VO₂ max testing) to guide the plan and track progress.

Usually, yes, at least a bit. As a masters athlete, nutrition often needs to prioritize recovery, preserving/building lean mass, and supporting training volume (and sometimes hormones/sleep/stress load). We tailor your plan to your medical history, current lifestyle demands, and performance goals, and we can use tools like InBody/DEXA and performance testing when that helps you dial things in.

Stop guessing. Start performing.

Get a nutrition plan as disciplined as your training schedule.

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