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Nutrition Plan - Ultra Trail Running & Powerlifting - Tommy Cassano

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Tommy TireTommy Cassano is known as UltraHuman - Peak Performance Coach, International Speaker & Life Optimizer. Supporting people who are committed to breaking through all limitations & becoming the superhuman version of themselves - mind, body, and soul. As founder of the OutdoorBody, an Ultra Trailrunner, & Transforming people lives through fitness, he must be on top of his game via fitness, nutrition, and the latest biohacks. He follows a regimented daily implementation of a balanced diet, strategic supplementation, and mindset tools to use in everyday life and for mountain running. See his nutrition plan in this nutrition questionnaire.

''FTM has by far the best customer service in the health supplement business. More importantly they know what they are talking about when it comes to an athlete's needs. Specializing the right supplements for athletic performance is essential!''

Do you follow a specific diet (ex: vegetarian, Paleolithic etc…). If so, describe it and explain how is it benefitting you?

I eat for performance and keeping by body-fat sub 9% level. Over the years I have become a regimented Intermittent Faster (with multiple 24 hour fast throughout the month), typically coffee with super mushrooms in the am, small amount of protein/fats as my first meal then a larger (main meal) for dinner that varies every night. Before a race I lower my intake of inflammatory foods, but really stick to the same fundamental principles year round.   

Do you supplement daily with nutrients like vitamins, minerals, omega fatty acids, amino acids etc.?

Yes, definitely use on a daily basis CORE from Proven Nutrition (aminos, energy, recovery), FTM SportMulti Yes, definitely use on a daily basis CORE from Proven Nutrition (aminos, energy, recovery), FTM SportMulti Multivitamin, AstaFactor for joint support, Dragon Herbs Cordyceps & Tonic Alchemy 

What’s your pre-workout/competition nutrition and hydration plan?
Pre-Workout – usually 150-200mg caffeine in form of coffee or espresso; CORE by Proven Nutrition; Creatine & Beta Alanine by Proven Nutrition; Tyrosine & Taurine for mental focus; and BEET Powder

What’s your during workout/competition nutrition and hydration plan?
During strength/short run workout just sip on CORE by Proven Nutrition; During long race competition – Salt Stick caps every hour (with caffeine post 50 miles), I rotate EFS PRO, Carbo Pro and CORE in my front 2-17 ounce bladders every hour or so. If real food is not available I choose from Honey Stinger waffle, CLIF Shot Blocks, or Hammer Bars. However, I prefer dates, almond butter, and/or avocado sandwich. 

What’s your post-workout/competition nutrition and hydration plan?
Strength – just lots of H20! After an hour or so a solid meal. I replenish with lots of electrolytes and amino acids: CORE EFS Pro then lots of carbs. 

Do you compete in different types of events (ex: different distances or formats)? If so, is your nutrition/hydration plan that’s different for each event? Just 100 milers, 50k, 100k 

Any other nutrition/hydration secrets you’d like to share?
Strength training – not to eat at least 90+ minutes before working out. You want your digestive tract clear for the essential pre-workout supplements to be absorbed 100%. I prefer training first thing in the morning. Post strength training – wait at least 45 minutes to intake anything (except water) to maximize fat loss.

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