Want to Run Faster? Fuel for a cutting-edge approach!
- Dawn Weatherwax, RD,LD,ATC,CSCS
- Aug 4, 2024
- 6 min read
Updated: Jul 10
Want to Go Faster?
Boost Your Performance with Expert Nutrition and Testing.
Do you dream of crossing the finish line with a personal record, feeling strong and unstoppable? The secret sauce isn't just in your legs and lungs—it's in your plate! Today, we're diving into the world of cross country running, revealing how proper fueling and testing can transform you from a regular runner into a podium-topping athlete.
Real-Life Success Stories
Grace Hartman
Grace Hartman cut 40 seconds off her time in just two weeks and nailed a PR at Nationals. This Gatorade Distance Player of the Year for 2021-2022 is now rocking it in college. Her secret? Optimal fueling and smart training.
Evelyn Prodoehl
Evelyn Prodoehl grabbed 1st place at the OHSAA DIV I State meet and was crowned Gatorade Ohio Cross Country Runner of the Year. Her dedication to nutrition played a huge role in her success.
The Fueling Formula: How Much Do You Need?
Did you know that 75% of athletes don't fuel enough? Proper nutrition is key to maintaining energy, preventing injuries, and achieving PRs.
Max Chandler
Max Chandler jumped from the 7th to the 1st runner on his high school team in one season, eventually running in college. His transformation showcases the power of proper fueling and consistent training.
Daily Immunity
Top athletes rarely get sick or injured. Max Chandler's success story is a testament to the importance of daily immunity and hydration.
The Emergency Immune Protocol
Did you know that 80% of athletes get sick or injured within a season? Don't let that
be you! With the right immune protocol, you can stay healthy and keep performing at your best.
Brayden Rice
Went from slow to college times in 4 months! Now Rocking it in College!
Fueling Ideas
Fueling with the right nutrients can be a game-changer.
Bentley Thomas
Learn from Bentley Thomas, who ran over 2 1/2 minutes faster and finished 2nd in the OHSAA XC Div 1 State Meet. She's now running in college!
Daily Hydration
Even a 1% dehydration level can cause your performance to decline by up to 15%!
Colin Sams
Colin Sams learned this the hard way but went on to achieve many PRs and helped his team place 2nd at the OHSAA XC Div 1 state meet.
Fueling XC Meets
Your performance on race day depends on how well you fuel up.
Max Bixler
Learn from Max Bixler, who transformed from a non-believer to a true believer in the power of nutrition, achieving several PRs along the way.
East Central HS
They worked hard as a team to fuel & hydrate throughout the season.
They made school history! They made state for the first time!
Free Download: 30+ Liquid Options
Easy-to-digest fuel options can boost your energy, strength, and speed while preventing injuries. Check out our free download for quick-digesting carbs like coconut water, flavored milk alternatives, fruit juices, and more.
Maddie Armantaro
She was very low in energy, wanted to finish a season with a bang!
She did just that! Energy excelled, went best times and made it to state!
Final Thoughts
Fueling 30-60 minutes before training or competition with the right nutrients can be a game-changer. Remember, your plate is your performance partner. Keep fueling those dreams and cheering from the sidelines!
Listen to the Podcast
For more insights into sports nutrition and athlete performance, check out our podcast, "Food for Speed," available on YouTube. Hosted by Dawn Weatherwax, a
renowned Sports RD (Registered Dietitian) and CEO of SN2Go and DWSNA, the podcast offers valuable tips and strategies
for optimizing nutrition.
Personalized Nutrition and Testing Services
At SN2Go, we provide personalized nutrition and testing services tailored to athletes' needs. Whether you're an individual, part of a team, club, or school, DWSNA offers expert guidance at your preferred pace.
Fueling Dreams
Thank you for joining us on this journey to better nutrition and peak performance. Fueling your body with the right nutrients can be a game-changer. Keep fueling those dreams and cheering from the sidelines!
Explore more at SN2Go.
Keep running, keep fueling, and keep dreaming big!
Stay Connected
For more tips and updates, follow us on social media @sportsnutritiontogo. www.SN2G.com
MORE COMING!!!!!!! STAY TUNED!
Fueling Youth Sports
Proper nutrition is a critical part of youth
sports. It's essential to understand how much fuel young athletes need, what they should eat, and when. Proper hydration also plays a significant role in their
performance and recovery. Join Dawn Weatherwax's Sports Nutrition Academy for comprehensive guidance on building a better student-athlete through nutrition and testing. This will optimize their growth, academic performance, and athletic ability.
or call 513-779-6444.
The Cheerios™ Team Challenge
The Cheerios™ Team Challenge is a fun and exciting way to promote healthy eating and team bonding. The challenge is simple: You, a DUO or a team must incorporate any Cheerios™ flavor in your meal or snack. Take a bite, Tag and post a pic
#cheeriosteamchallenge @sportsnutritiontogo to participate. https://www.facebook.com/groups/cheeriosteamchallenge/
Meet the Wonder Woman Behind the Challenge
Get ready to meet Dawn Weatherwax, the wonder woman behind Sports Nutrition 2Go and Dawn Weatherwax's Sports Nutrition Academy. She is the mastermind behind this challenge
and she is committed to promoting healthy eating habits among athletes, coaches, parents and everyone else. Don't wait, gather yourself, a DUO or a team and participate in the Cheerios Team Challenge today. Let's get this party started!
COME JOIN THE SUCCESS!
or
✅ Want to Run Faster?! — Top Parent FAQs
1. How do I help my athlete run faster without just more training?
Running faster isn’t just about mileage or sprints—it’s about how you fuel, hydrate, and recover. Most teen athletes don’t eat or drink enough to support speed. This course teaches the exact timing and nutrients that helped Grace Hartman PR at Nationals and Evelyn Prodoehl win the state meet.
2. How much food does my athlete really need?
Many runners underfuel by 500–1500+ calories/day. That leads to fatigue, injuries, and stalled progress. This course includes the Fuel to Win Quiz to calculate your athlete’s specific needs. You’ll know how many calories, grams of carbs, and protein they need daily—no more guessing.
3. What’s the role of hydration in running performance?
Even 1% dehydration can reduce speed and power by up to 15%. The course teaches how to spread fluids + electrolytes through the day and during training. Colin Sams learned this the hard way—and once fixed, he helped his team place 2nd at state.
4. What if my athlete keeps getting sick or injured?
Over 80% of youth athletes experience sickness or injury during the season. This program includes a 24-Hour Emergency Immune Protocol, plus daily fueling tips to support immunity and recovery. Max Chandler’s story shows how this helped him go from 7th to 1st on his team.
5. What’s the “TEAM XC SPECIAL”?
It’s a team-only rate for the full course + group resources. Includes access for coaches, athletes, and parents—perfect for teams like St. Xavier or East Central HS, who made history by reaching state after learning how to fuel properly. Only 20 spots available.
📞 Call 513.779.6444 or email info@sn2g.com to reserve.
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