Workup Health Guide

Schedule an annual primary care visit to record blood pressure, weight, and family history so you have a clear performance baseline.

Ask your doctor about a comprehensive blood panel every 12–24 months to track cholesterol, blood sugar, thyroid, and kidney/liver function.

Confirm your vaccines: Tdap (once, then every 10 years), annual flu, current COVID‑19, HPV series (through 26 if not complete), and hepatitis B; catch up on MMR/varicella if needed.

Complete one-time HIV and hepatitis C tests (with periodic STI screening based on risk), and learn a quick monthly testicular self-check; ask about skin cancer counseling if you have fair skin or many moles.

Include 1.6–2.2 g/kg/day of protein (distributed across 3–5 meals with 25–40 g each) from eggs, dairy, lean meats, fish, tofu/tempeh, and legumes.

Build training plates: on easy days aim for half plate plants, one-quarter protein, one-quarter carbs; on hard days, increase carbs to one-third to one-half of the plate.

Add immune-supporting foods daily: citrus/berries, yogurt or kefir, garlic, mushrooms, leafy greens, and fatty fish 2x/week (or canned salmon/sardines).

Hydrate with 2–3 liters daily plus 0.5–1 liter per training hour; use electrolyte drinks for heavy sweat sessions and salt food if you’re a salty sweater.

Start creatine monohydrate at 3–5 g daily with water; no loading phase needed, and take it consistently.

Keep a simple stack: use whey or casein to meet protein goals; add an omega‑3 if fish intake is low; consider vitamin D after a blood test, especially in winter.

Use performance aids wisely: caffeine 1–3 mg/kg 30–60 minutes pre‑workout; consider beta‑alanine during high‑intensity cycles if you tolerate tingling.

Support recovery and immunity: take magnesium glycinate (200–400 mg at night if needed), consider a targeted probiotic if you get frequent colds or gut issues, and use zinc lozenges briefly at first sign of a cold.

Aim for 25–38 g of fiber daily and 30+ different plant foods each week; include fermented foods (yogurt, kefir, kimchi, sauerkraut) most days.

Practice smart fueling: test pre‑workout meals; for efforts over 60 minutes use 30–60 g carbs per hour and sip electrolyte fluids to reduce cramps and GI upset.

Protect your gut lining by limiting NSAIDs, ultra‑processed foods, and heavy alcohol; rehydrate and eat a carb‑protein recovery meal within 60 minutes post‑workout.

If GI issues are frequent, try a 4–6 week probiotic trial and adjust fiber types; seek care for red flags like persistent pain, bleeding, or unexplained weight loss.

Apply broad‑spectrum SPF 30+ to face/neck daily and SPF 50 for long outdoor sessions; reapply every 2 hours or after heavy sweating.

Shower promptly after training; use a benzoyl peroxide wash on acne‑prone areas and wash gear, towels, and hats regularly.

Protect feet and skin folds: change socks, dry thoroughly, wear flip‑flops in locker rooms, and use antifungal powder if you’re prone to athlete’s foot.

Do a 60‑second monthly skin and testicular self‑check; photograph any changing moles and see a clinician for new lumps or persistent rashes.

Program your week: 2–4 strength sessions (compound lifts), 2–3 conditioning sessions (Zone 2 plus intervals), and 1–2 mobility/stability blocks.

Use progressive overload: track key lifts, sprint times, and effort (RPE) to guide increases; insert a deload week every 4–6 weeks.

Prioritize technique and tendon care: dynamic warm‑ups, end‑range control, and 5–10 minutes of calf/hamstring/shoulder prep before high‑speed work.

Anchor recovery with 7–9 hours of sleep, an easy cooldown walk after hard sessions, and 20–30 minutes of light movement on rest days.

Lock in sleep with a consistent schedule, morning light exposure, and a cool, dark room; target 7–9 hours nightly.

Keep vaccines current and practice hand hygiene; mask or rest when sick to protect teammates and speed recovery.

Limit alcohol to 0–2 drinks on infrequent occasions and avoid smoking or vaping; always wear seatbelts and helmets.

Care for oral and sexual health: brush and floss daily, see the dentist twice yearly, use condoms, and get STI screening based on risk.

Prioritize sleep and manage load: avoid sudden training spikes and add an easy week after heavy blocks to protect immunity.

Build a daily immune plate with color‑rich produce, yogurt/kefir, mushrooms, garlic, and nuts; ensure vitamin D sufficiency.

Practice exposure hygiene: wash hands regularly, avoid face touching, sanitize shared gear, and consider a saline nasal rinse after crowded indoor events.

Create a flu‑season plan: at first symptoms, scale training to easy, hydrate, use warm fluids, consider zinc lozenges for 3–5 days, and seek care if high fever lasts more than 3 days.

Set a 7‑day rhythm: consistent sleep/wake times, 10–20 minutes of morning outdoor light, and a protein‑rich breakfast to stabilize energy.

Time stimulants: cap caffeine around 200–300 mg and finish by early afternoon; use carbs and creatine—not energy drinks—for late‑day training power.

Use a simple dashboard: track resting heart rate, mood, and performance weekly; if two drift negatively, reduce load by 20–30% for a few days.

Eat for energy: include 25–40 g protein plus smart carbs at each meal and a post‑workout meal within 60 minutes.

Train for growth: 10–20 hard sets per muscle per week over 2–4 sessions, mostly 6–12 reps, stopping 1–3 reps shy of failure.

Hit the leucine trigger: eat 25–40 g high‑quality protein at 3–5 meals; if needed, add a casein shake before bed.

Eat in a slight surplus during training blocks: target +250–400 calories/day, 1.6–2.2 g/kg protein, and place carbs around workouts.

Protect gains: avoid ice baths for 4–6 hours after lifting, get 7–9 hours sleep, and schedule a deload week every 4–6 weeks.