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Free reference sheets to enhance your knowledge and assist you in your pursuit of improving health, wellness, and athletic performance.

Get these 8 key nutrition tips to prepare yourself for race day and minimize your chances for a DNF due to gut bombs and energy bonks.

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Improper hydration will lead to poor performance and recovery. Learn your sweat rates for varying exercise intensities and environmental conditions to help fine-tune your hydration strategies.

 

Women, are you making one of these mistakes with your nutrition and training? Learn what to do instead, brought to you by Wellbody Lab & The Nutrition Mechanic.

Struggling with how to get more protein in your post-workout window? Check this out for 10 ideas on how to get 30+ grams of protein.

 

Are you a coach, trainer, health professional, or other colleague looking to team up? Check out the Partner page for information.

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“Dina’s knowledge, thoroughness, passion, and compassion were instrumental not only in helping me uncover where my daily/pre/post-workout nutrition was lacking, but also in coming up with ways that were specific to me and my lifestyle to help me prioritize and plan my day to fuel properly and feel my best whether on or off the trails/mountains.”
— Rebecca B, ultra endurance athlete