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04-07 Flying Pig Tips
Dawn will be on the Andy Furman Supertalk 96.5FM radioshow on Wednesday, May 2 between 4:30-6pm. She will be dicussing the top ten tips for the Flying Pig along with other sports nutrition tips.

Click here to listen to Dawn's podcast.

Top 3 Sports Nutrition Tips for Flying Pig or Marathon Participants
How to “Win” the Flying Pig without Going Whole Hog!

by Dawn Weatherwax RD, CSSD, LD, ATC, CSCS

1) What you eat leading up to race day makes a huge impact on your performance!

Most athletes are not eating enough calories or the right fuel mixture to maximize the benefit of their training days. When you get the best out of your training, then you are ready for your best performance on race day. Sports nutrition can enhance performance not only on race day, but on your training days as well.

2) Eat more carbohydrates on a daily basis 6 days before the race.

The body is an amazing machine. The muscle controls so many functions. One of those functions is the amount of carbs the body absorbs. The muscle knows how much it needs and only allows a bit more carbs than what it needs to be absorbed. It is kind of the opposite of the limit on the ATM. You can only withdraw $100 per day, no more. The muscle only allows so many carbs to be absorbed per day, no more. (Contact us for a personalized tapering menu for race week

3) Never try any new beverage or food the day of the race.

You have just trained 4-5 months. You have built your tolerance to maximize your performance or so that your body can handle the distance injury free. Marathon preparation is about repetition.  Why in the world would you add something new to the mix on race day? I believe in the "Holiday Inn" approach where the "best surprise is no surprise." You should never try anything new the day of the race because you don't know how your body is going to react under these conditions. The last thing you want is to have to make unexpected stops to hit the potty or puke. This can happen!

For more individualized details we recommend you consult a Dietitian that specializes in Sports Nutrition.

For More Marathon tips visit

How do you decide which nutritional supplements you can trust?

Join us Tuesday May 15, 2007

Lyle MacWilliams, Keynote Speaker
Also featuring Dawn Weatherwax, RD, CSSD, LD, ATC, ACS
Dorothy Shaffer, MD

Crowne Plaza
5901 Pfeiffer Rd
Cincinnati, Oh 45242
Phone 513-793-4500

Registration: 6:15 - 6:45
Presentation: 6:45 – 8:30

As an author, Mr. MacWilliam's creative works continue to be used by leading nutritional manufacturers. His popular Comparative Guide to Nutritional Supplements and Comparative Guide to Children's Nutritionals provide consumers with reliable tools with which to sort through the maze of nutritional supplements on the market today. His scientifically rigorous, no-nonsense delivery, served with a touch of humor, has earned him praise internationally as a sought-after speaker on the importance of optimal nutrition and lifestyle.

Love Starts in the Kitchen!™
By: Rita Nader Heikenfeld, CCP, CMH

Macy's Regional Culinary Professional, Syndicated Columnist Community Press, and Certified Modern Herbalist

Source: The Official Snack Guide for Beleaguered Sports
Parents (

  • 1 banana
  • 1 container, 8oz, low fat vanilla yogurt
  • 1 pkg., 10oz, frozen strawberries, unsweetened, thawed
  • ¼ cup orange juice
  • 1 T honey

Cut banana into chunks. Place into blender with all other ingredients. Cover and blend until smooth. Serves 3.

TIP - If you would like a little more protein, add whey protein powder or dry milk powder to the mixture.

By: Dawn Weatherwax, Rita Nader Heikenfeld, CCP, CMH, Joan MacEachen Manzo, RN, BSN, Ellen Shuman

Speaking Testimonial

"Dawn, I attended the 13th Annual Practical Approach to Sports Medicine at Akron General Medical Center in December 2006 and I loved your presentation. I am a Physical Therapist, Certified Athletic Trainer and a Certified Personal Trainer in Springfield, Ohio and I learned a lot during your talk about hydration before, during and after exercise. I also found it amazing that proper nutrition for your athletes improved their performance by up to 15%!!! What an advantage it is for your athletes to sit down with you and establish a personalized nutritional plan!!!! Keep up the great work!!!"

Deb Spitzer, MPT, ATC, CPT-NSCA

Current News

Speaking Engagements
Dawn Weatherwax was on MSNBC discussing her view on obesity and regulations.

Dawn Weatherwax spoke at Women's Health National Conference on Feb '07 about Kids Nutrition: Do's, Don'ts and How!

Dawn Weatherwax went to Columbus, OH to work with the Human Powered Racing Team to measure how much Sodium they were losing in their sweat an hour.  She also spoke on "Fueling for the Competitive Edge" on March 07.

Dawn Weatherwax spoke at the NSCA National Conference for Personal Trainers in Las Vegas in March '07. This was sponsored by Sports Health.

Dawn Weatherwax spoke at the IHRSA National Conference in California March '07. This was sponsored by Propel.

Dawn Weatherwax spoke at NATA Regional in Topeka Kansas March '07. This was sponsored by Gatorade.

Dawn Weatherwax spoke at Milford High School on "Fueling for the Competitive Edge" on March '07.

Dawn Weatherwax spoke at the Wright State Strength and Conditioning Symposium on April '07. This was sponsored by Gatorade.

Dawn Weatherwax will have an article in the Training and Conditioning Journal in May '07 on the "Importance of Understanding Sweat Rate." This will be sponsored by Gatorade.

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