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Ruth Performance Lab
342 members • Free
7 contributions to Ruth Performance Lab
Apr 23 •
Looking for feedback on a nutrition guide
Hey everyone! I put together a nutrition guide for competitive functional fitness athletes covering hydration, intra-workout fueling, and carb cycling. Before I finalize it I want a few sets of eyes on it. Looking for 2 - 3 people willing to read through it and give honest feedback on: - Content - does anything feel off, missing, or unclear? - Design / readability - is it easy to follow, do the tables and layout make sense? - As an athlete or coach, would you find this useful? It's about a 15-20 min read. Drop a comment if you're down and I'll send it over. Thanks!
1 like • Apr 23
I’m happy to help! 🤓
Feb 2 •
Carbohydrate Ingestion on Exercise Metabolism and Physical Performance
https://academic.oup.com/edrv/advance-article/doi/10.1210/endrev/bnaf038/8432248?searchresult=1 Big paper from some big names challenging that more carbs is always the ideal strategy. Points out that exercise-induced hypoglycemia correlates strongly with exercise fatigue, much higher than glycogen stores. Also, good podcast discussing the paper in-depth below: https://open.spotify.com/episode/3PR2jkrj0NOnQzlYOJ5LSQ
1 like • Mar 4
I'm super delayed on getting to this, but I can't wait to give this a read @Matt Link and @Kyle Ruth !!
Feb 28 •
26.1 results
220 today! Super proud of my score. Who all is planning on redoing it, and if so, what are you changing?
1 like • Mar 4
Congratulations @Brady Lynch !! Super stoked for you!
Dec '25 •
Coaches: Dealing with sick athletes?
I along with a number of my athletes are dealing with the classic winter respiratory infections. I’m curious how help your athletes navigate these?
4 likes • Dec '25
1. Prioritize sleep, hydration, and not under-eating with sneak colorful foods in where they can. 2. Encouraging soft or liquid forms of food if appetite is low to keep getting in calories. 3. Recommend a probiotic if they aren’t taking one already. My favorite is Thorne’s! 4. Use the neck gauge to help determine readiness to return to the gym. Symptoms from the neck down = stay out of the gym, can try walking or very easy z2 type work. Symptoms from the neck up = can return to the gym if their ready. 5. For hydration - certain teas may be beneficial based on specific symptoms. Green and cinnamon teas help kill bacteria that lives in the back of your throat. + I recently purchased a NetiPot for a sinus infection I was battling a couple weeks ago and it was an absolute game changer for me. 10/10 recommend!! I hope you feel better ASAP, Coach!
1 like • Dec '25
@Kyle Ruth oh yeah, we can come up with something cooler than that - but it’s a solid start! I’m gonna think on this one.. I’m sure it will come to me on the runner or the c2 bike 😂😎🙌
Dec '25 •
Intra-Workout Fueling Guide
This guide teaches you how to fuel during training so you can maintain power, avoid hitting the wall, and recover faster between sessions. It covers who actually needs intra carbs, when to use them, how much to take, and the best carb sources for different types of sessions. If you train longer than 60 minutes, hit mixed pieces, or train twice a day, this will make a noticeable difference in how you feel and perform
2 likes • Dec '25
This is awesome Haley, thank you for sharing!!
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@tracy-tucker-3382
Dog Mama | Nutrition Coach | Nutrition Columnist | Thorne Endorser
Active 24d ago
Joined Nov 23, 2025
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