The 5 Best Foods for The Syphus Junkie

Today’s post I am keying in on 5 specific foods that are going to benefit you during Syphus. They all have the potential to unlock energy stores and improve muscular endurance (when you need it the most – in that last 20 min), workout performance (consistent speed without tiring), and recovery (so you can get back to the turf powered up for the next day!)


 Whey protein is the perfect “fitness food” as it contains high quality protein but it also holds extremely high amounts of leucine. Leucine is part of branched-chain amino acid that signals the body to increase protein synthesis which builds and repairs muscle fibers. Consuming whey protein before and after your Syphus workout can help fight muscle fatigue and improve recovery.


I often roll a banana in chia seeds and eat that before a Syphus workout. A few great reasons why other Syphus Junkies should be eating them:

– They are a rich source of ALA (plant-based) and omega-3 fatty acids as well as high in antioxidants.

 – Raw chia=Raw energy. Often referred to as “runner’s food”,  elite athletes have paid particular interest to chia seeds due to their endurance and hydrating qualities.  The seeds can absorb up to ten times their weight in water which physically slows down the process by which our bodies convert carbs into simple sugars.  The dividend: Longer endurance due to long-term energy stores from Chia Seeds. So this will allow you to maintain hydration levels and allow you to tap into these valuable energy stores later in your Syphus Training routine.  

– Chia seeds contain twice the potassium content of bananas. Like bananas, Chia seed are very helpful in preventing muscle cramps.


Coconut oil can give you the extra energy boost you need for the turf. This is a simple, healthy and natural way to power up your workouts!

Eat it straight off the spoon, stir it in your coffee or tea, or dump a tablespoon into your protein shake.  Either way, coconut oil is a HEALTHY FAT, bursting with medium chain fatty acids that generate energy and speeds up your metabolism.

Coconut oil is important for athletes because vigorous exercise (aka Syphus) can promote oxidation which may lead to suppressed immunity over time. To combat this, Coconut oil functions as an immune enhancer plus it’s antimicrobial and antiviral, so it supports your body’s ability to fight off infections.


Try eating 1/2 an avocado before a workout to reap the benefits!

Just one avocado contains around 15 grams of fiber and nearly 20 vitamins, minerals and phytonutrients.  Avocados also contain critical electrolytes like potassium and magnesium which contribute to proper cell and muscle functions – vital for any athlete. Potassium is a mineral that the human body requires to maintain proper muscular function and alleviate muscle cramps.


Forget the peanuts and instead grab some brazil nuts!

Brazil nuts are an unusually powerful superfood due to the high levels of selenium they contain. Selenium has numerous benefits especailly for athletes. One benefit is that selenium can increase muscle strength.  It also helps maintain a properly functioning thyroid and since your thyroid controls your body’s metabolism, inadequate levels of selenium may be a factor in sudden weight gain or weight loss. Therefore, selenium keeps your metabolism in good working order. Just 1-2 brazil nuts a day is all you need to promote your natural recovery processes as well as to help you build strong bones and muscles.

Don’t forget, with all of the above, consuming lots of clean, pure water before and after your workout will guide you to optimal recovery.

That’s all for now Junkies!

Susie R

Susie R.

Food as Fuel

“Exercise is your king, and nutrition is your queen. Together they create your fitness kingdom.” –Jack LaLanne

We are all different people with different bodies and different individual nutrient needs. Therefore a one size fits all diet is NOT what we are looking for. We are Syphus athletes and what we need are foods that FUEL us to go the long haul and barrel through our Syphus circuits STRONG and FIERCE.

A common connection amongst us all is that we want that endurance and stamina to last from the time that clock starts to the finish. A mid workout energy crash is the worst and can be avoided easily with the right nutrition!

I will highly emphasize from my experience on the turf that a clean diet full of nutrient dense foods WILL and DOES make a difference in your Syphus game!

Athlete or not you need to fuel your body right for Syphus and eat the right foods for recovery.  Grueling Syphus workouts and training day in and day out can lead to some depleted nutrients in the body and hinder future workouts and performance.  Don’t get caught up in all the protein drinks, bars, and supplements on the market.  As an athlete myself I have found the best things for fuel and recovery are REAL food!  Look at supplements as a kind of support to an already sound diet.They are not required!

Its time to start viewing your pre Syphus meal as fuel! It should be timed right to keep you functioning at optimal level.  Try 30 -60 min pre workout. Your post meal is crucial to start repair and regrowth of muscle.

All to often forgotten is that post workout nutrition is not just what you eat right after your workout.  It’s eating clean throughout the day to set up a powerhouse in your body for the next day’s workout!

Its important to recognize that EXERCISE and DIET go hand in hand. Neglecting your diet and expecting exercise to make up for it is a dangerous cycle that you will never get ahead of.  Weight loss efforts will plateau as will EXERCISE PERFORMANCE. Paying attention to pre and post workout meals as well as cleaning up your entire diet will pay off in the weight loss department, lean muscle definition, and improved endurance/athletic performance!

Look out for my my next post… I am going to focus in on the 5 foods I eat every week specifically for lasting endurance and energy during my Syphus workouts. These foods are key to unlocking energy stores and improving muscle endurance, workout performance and recovery!

Susie R
Susie R

Susie R. is not a doctor or registered dietitian. Any advice provided should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

Meet Susie R. – Syphus Brand Ambassador

We are pleased to announce a new partnership with one of our incredible Syphus Junkie’s, Susie R.! She is our newest brand ambassador and contributor to our blog. Look for holistic health tips, some REAL food wisdom, insight from a Junkie’s perspective, and lots more from this mama of four. Welcome Susie to our brand ambassador team!

Susie R
Susie R

Hey There!

I am Susie R. full time wife and mother of 4, certified Health and Wellness coach, REAL food activist, athlete, and Syphus junkie! Growing up I was a ballet and Jazz dancer with many competitions under my belt! I was always drawn to nutrition as I had to fuel my body properly for auditions and performances. After being accepted into the Dance program at WMU many of my classes focused on holistic health, exercise science, dance and the arts and this only excelled my passion for all things health and fitness!

I began my blogging career 5 years ago through a series of guest blogs I did for Count Me Healthy Jewelry, Get REAL for Kids, and Shefit. After receiving my certification through the Institute of Integrative Nutrition in 2014 I created my own blog at Real Food Real Fitness. It was through my training at the IIN that I studied over 100 dietary theories, practical lifestyle management techniques, and unique coaching methods with some of the world’s leading experts in nutrition and wellness.

It was also around this time that I was also introduced through my running group to Syphus Training. With my competitive nature and perfectionist tendencies I was able in just a few months to work my way to the top of the score board but I didn’t stop there. I visualized, I strategized (nutrition helps), and paid extra attention to detail (FORM FIRST) and that’s how I have been able to consistently score in the 1000 range!

Just like many of you my Syphus career has had its highs and lows (well throw a pregnancy in there) but the last year has been my most solid yet! Through determination and tenacity I have kept climbing never falling too hard or giving up!

I like to go 110% every workout and never accept anything else of myself. Syphus is more for me its truly a LIFESTYLE! These primal functional movements plus REAL nutrient dense primal foods are a POWERHOUSE for your body all around.

I have learned a lot on my Syphus journey and I can’t wait to share with you all my tips and nutrition FACTS (not fads) to fuel your Syphus workout!!