Nutrition with Anna LLC

Many athletes wonder if they are adequately hydrated.

A recent study tested a simple 4-factor hydration self-check that better classifies hydration status than any single measure on its own: fluid intake, urine frequency, urine color, and urine output.

Here’s the practical version:

• Fluid intake: meeting general daily needs supports better hydration status (on average, 90+ oz for women, 125+ oz for men)
• Urine frequency: ~7+ voids/day suggests adequate fluid balance
• Urine color: pale yellow (≈ 1–2 on the validated 1–8 Armstrong scale)
• Urine volume: < ~1 cup (250 mL) was used in research
(research measure; not practical in the field)
Instead, think: was your urine a normal stream or just a few drops?

When 2 or more of these markers are “off,” athletes were more likely to show signs of underhydration in the study.

Important nuance:
• These are classification cut-offs, not individualized hydration prescriptions
• The model works better later in the day vs first morning urine
• It’s meant to improve awareness, not replace performance-based hydration planning

PMID: 39124567

That post-run shadow got me thinking about vitamin D from sunlight.

There’s a simple rule of thumb you sometimes see:

👉 If your shadow is shorter than your height, UVB rays are likely strong enough for vitamin D production.
👉 If your shadow is longer than you, UVB is weaker—and your skin makes very little vitamin D.

Vitamin D is made in the skin through UVB exposure, and it depends on more than just being outside:

👉Time of day (midday = strongest UVB)
👉Season (winter in northern climates significantly reduces UVB)
👉Latitude (higher = less year-round production)
👉Skin exposure and skin tone
👉Time in the sun (some exposure helps, but longer isn’t better if it increases sunburn risk)

Exposure of arms & legs for 5-30 (depending on season, latitude, and skin pigmentation) between the hours of 10am and 3pm two times per week is often adequate in the late Spring, Summer, & early Fall.

Important nuance: vitamin D production plateaus, while UV damage continues to increase; so more unprotected time in the sun isn’t better.

Athletes in places like Michigan (where I live) often have low vitamin D status in the fall and winter, when UVB exposure is limited. In these months, supplementation is often needed to maintain adequate levels.

P. S. I’ll take any excuse to enjoy a post-run moment in the sun 🌤️

Chocolate milk gets a lot of attention as a post-workout recovery option, and for good reason.

It naturally provides a mix of carbohydrates (to replenish muscle fuel stores) and protein (to support muscle repair), along with fluids and key electrolytes that matter after training.

That combo is why it’s often used in sports nutrition: it’s simple, accessible, and effective.

But not all chocolate milks are created equal. Ultrafiltered chocolate milk (like Fairlife) has a higher protein-to-carb ratio. That can still support recovery well, but may not fully cover carbohydrate needs after harder or longer sessions on its own. In those cases, pairing it with a quick carb source (banana, fig bar, pretzels, toast, etc.) can help better restore glycogen and round out recovery nutrition.

And if chocolate milk isn’t your thing, that’s fine too! There are plenty of other effective recovery options that still check the same boxes.

The biggest takeaway: recovery nutrition doesn’t need to be complicated. It just needs to match your training demands and be something you’ll actually do consistently.

If you want a simple breakdown of post-workout snacks and meals, I put together a recovery nutrition guide for athletes.

Comment “RECOVERY” or DM me and I’ll send it your way.

Thanks for having me, Spring Lake Rowing!

I love getting to work with teams and break down peformance nutrition in a way that is specific, practical, and usable for each team.

Fueling matters. 💪🚣‍♀️
Yesterday the team heard from a sports performance dietitian about how to fuel before, during, and after races.

We’re ready to put this plan into action at our first regatta of the season this Saturday. 🔥

Thanks, Nutrition with Anna LLC , for sharing your knowledge with us!

Runners, what’s in your bottle matters.

Carb-containing drinks = fuel for longer or harder efforts
Low/no sugar drinks = hydration support when fuel isn’t needed

Easy runs? Water is often enough.
Long or hard sessions? Fuel + fluids matter.

It’s not about choosing the “best” drink, it’s about choosing the right one for the situation. Different drinks, different purposes.

Ever feel like coffee is your real training partner? ☕️👟

Caffeine can give you that extra boost — but the trick is knowing how much actually helps (and when to take it). 🚀

Swipe through to see how to make caffeine work for you, not against you.

Fuel smarter, run stronger. 🏃‍♂️💥
Here are 5 mistakes that could be slowing you down (and easy swaps to fix them).
📌 Save this post for your next training week + share it with a teammate who needs the reminder!

Before you worry about supplements, protein timing, or perfect macros…
Start here 👇

🏃‍♀️ The two most important nutrition factors for performance:
1️⃣ Eating enough overall
2️⃣ Eating enough carbs

Underfueling—even unintentionally—is one of the most common reasons athletes feel sluggish, underperform, or struggle to recover. Carbs are your body’s preferred fuel for training, competition, and recovery.

Start fueling smarter by covering these basics first—everything else builds on them.

We've made it to the last principle! Intuitive Eating Principle 10: Honor Your Health with Gentle Nutrition.

This principle is about understanding that the big picture is more important than the details. We tend to get bogged down in the individual food choices that we make (which cereal is healthiest? what protein powder is recommended? what are the "superfoods"?) instead of considering whether or not our diet is ADEQUATE, BALANCED, and has VARIETY. Those factors are much more important!

Part of gentle nutrition is taking feedback from our bodies and applying it when making food choices. For example, we might notice that we feel better during morning workouts when we've eaten a hearty snack the night before. Or looking for signs that indicate that your fueling isn't adequate (like frequent injuries, amenorrhea, fatigue, or trouble sleeping).

Another part of gentle nutrition is applying evidence-based sports nutrition principles. For example, drinking enough fluids, pre- and post-workout nutrition, and balanced meals. These evidence-based principles should be thought of as guidelines, not rules.

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