Fuel Your Fitness: Expert Nutrition Tips with Brett Singer

We’ve teamed up with Brett Singer, a registered sports dietitian from Memorial Hermann IRONMAN Sports Medicine Institute, to bring you smart, practical advice on eating for optimal health, fitness, and athletic performance. Start here, keep coming back, and follow our group all month long to join the conversation!

Power Up with Caffeine — But Don’t Overdo It

For early morning workouts or after a long day, many men reach for coffee, energy drinks, or caffeine-packed pre-workout supplements. Caffeine is known to boost endurance, strength, power, and muscular endurance — but more isn’t always better.

• Optimal dose: Only about 2 to 3 milligrams per kilogram of body weight (roughly 1 to 2 cups of coffee).

• Higher doses rarely offer extra benefits and may even hurt your performance.

Boost Blood Flow with Nitrate-Rich Veggies

Leafy greens like spinach, arugula, and lettuce, along with other vegetables such as beets, are great for heart health and exercise performance thanks to their nitrate content. Here’s why:

• Nitrates convert into nitric oxide in your body.

• Nitric oxide acts as a vasodilator — it relaxes blood vessels, making it easier for blood to flow.

• This means your heart doesn’t have to work as hard, lowering blood pressure.

• Plus, nitrate-rich foods have been shown to improve high-intensity exercise performance.