Adam Ringler Performance

Better questions. More informed performance decisions.

My approach starts with better questions and practical decisions, shaped by more than 20 years in high-performance sport. This storefront brings together supplements and access to lab testing through Fullscript for athletes, former athletes, and people who take their health seriously. Explore the available products and testing options, with your goals, training, and recovery in mind.

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Featured public protocols

Recommendations from Adam Ringler Performance, available to anyone who visits this store.

Female Athlete | Full-Day Fueling, Performance & Recovery
FOR ADULTS AGE 18 AND OLDER This protocol is intended only for adults age 18 and older. It is not intended for children or adolescents under 18, including those using a parent-managed account. Its supplement selections and serving guidance should not be applied to minors. Athletes under 18 should work with their own qualified healthcare professional and sports dietitian for age-appropriate guidance. Built for adult competitive athletes managing demanding practice and strength-training days. This is a starting framework for review with your sports dietitian and team clinician, not a personalized prescription or an instruction to buy every product. Scale intake to body size, actual session intensity, sweat losses, food intake and tolerance. Three to five scheduled training hours do not necessarily mean three to five hours of continuous hard exercise. ON WAKING Check sleep quality, appetite, soreness and how you feel. Drink with breakfast and begin the day fueled. Persistent fatigue calls for a review of workload, food intake and sleep, not another stimulant. Use morning daylight and a consistent wake time when travel allows. BREAKFAST / 1–4 HOURS BEFORE PRACTICE Build a carbohydrate-rich meal with protein and familiar foods. Before a demanding session lasting over an hour, a general carbohydrate range is 1–4 g/kg in the 1–4 hours beforehand; choose smaller amounts closer to activity and adjust for gut comfort. Reduce fat and fiber near practice if they cause symptoms. Optional creatine belongs with a regular meal: consistency matters more than a special timing window. DURING PRACTICE For sustained hard work lasting more than about an hour, plan accessible carbohydrate. A practical starting range is 30–60 g/hour from sports drink, food, gels or chews. For truly prolonged demanding exercise beyond roughly 2.5 hours, up to 90 g/hour may be appropriate only after gut training and dietitian planning, using mixed carbohydrate sources. Do not apply this rate to every hour of low-intensity drills or breaks. Match fluid and sodium to an individualized sweat plan and conditions; do not force fluids or aim to gain weight during exercise. A sugar-free electrolyte drink replaces no meaningful carbohydrate. AFTER PRACTICE / BETWEEN SESSIONS Eat a carbohydrate-rich meal or snack with protein promptly, especially before another session. When rapid glycogen restoration is needed after exhaustive work with a short turnaround, the dietitian may use 1.0–1.2 g carbohydrate/kg/hour for the first four hours. This is a recovery strategy, not a mandatory extra meal on top of adequate intake. Distribute protein-rich meals and snacks across the day, commonly about 0.3–0.4 g/kg per eating occasion. Whey is a convenience option when food is unavailable or appetite is low. Continue gradual rehydration with meals and your sweat-loss plan. BEFORE AND DURING STRENGTH TRAINING Arrive fueled from the previous meal. Add an easily tolerated carbohydrate snack if there is a long gap. Water may be enough for a short, well-fueled session; longer, hotter or combined sessions may need carbohydrate and electrolytes. Avoid automatically doubling products because you train twice. DINNER AND EVENING Include carbohydrate to restore fuel, a protein source, vegetables or fruit, and dietary fats. Adjust total food intake to the workload rather than deliberately underfueling a heavy training day. If daily protein needs remain unmet, a food-based protein snack before bed is reasonable; a second shake is not automatically required. SLEEP Protect a consistent sleep opportunity and extend it when training demands or sleepiness warrant it. Healthy adults commonly need 7–9 hours, but individual athletes may need more. Keep the bedroom dark, quiet and cool; reduce bright light and stimulating activities before bed. Keep caffeine well away from bedtime and account for every source. Avoid using alcohol as a sleep aid. Persistent insomnia, loud snoring or daytime sleepiness needs assessment. No routine sedative or melatonin stack is included. PRODUCT USE AND REVIEW Products below are optional tools within the food plan. Team review should cover medications, allergies, kidney or other medical conditions, existing supplements and anti-doping rules. Verify the exact product and current lot in a sport-certification database before use; certification reduces, but does not eliminate, risk. Trial changes in training, one at a time. Review tolerance, cost, intake and performance after 2–4 weeks. Iron, vitamin D and other deficiency treatment require assessment rather than automatic inclusion. This is not a pregnancy, pediatric, injury-treatment or weight-cutting protocol. FEMALE ATHLETE CHECKPOINTS Match fueling to body size and actual work, not a blanket smaller “women’s” serving. Track menstrual patterns and symptoms when applicable, along with fatigue, recovery and bone-stress history. New irregular or absent periods, heavy bleeding, recurrent bone stress injury or persistent fatigue deserve sports medicine review. Hormonal contraception may mask menstrual changes; regular withdrawal bleeding does not rule out low energy availability. Iron status deserves particular attention with heavy menstrual losses, restrictive diets or unexplained fatigue; use CBC/ferritin and other testing only as selected and interpreted by the clinician. Do not start iron automatically. Review calcium-rich foods and vitamin D status when indicated for bone health. Menstrual-phase supplement cycling is not a default requirement. Pregnancy, breastfeeding, postpartum return and menopause-related symptoms require an individualized plan rather than this generic template. REFERENCE FRAMEWORK AIS Sports Supplement Framework: https://www.ausport.gov.au/ais/nutrition/supplements AIS creatine guidance: https://www.ausport.gov.au/ais/nutrition/supplements/group_a/performance-supplements2/creatine Carbohydrate training and recovery guidance: https://www.gssiweb.org/sports-science-exchange/article/dietary-carbohydrate-and-the-endurance-athlete-contemporary-perspectives IOC REDs consensus (2023): https://bjsm.bmj.com/content/57/17/1073 Athlete sleep consensus (2021): https://bjsm.bmj.com/content/55/7/356 USADA supplement risk guidance: https://www.usada.org/spirit-of-sport/how-to-reduce-your-risk-from-supplements/ Adam Ringler Performance | Fuel the work. Support recovery. Reassess what you need.
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Male Athlete | Full-Day Fueling, Performance & Recovery
FOR ADULTS AGE 18 AND OLDER This protocol is intended only for adults age 18 and older. It is not intended for children or adolescents under 18, including those using a parent-managed account. Its supplement selections and serving guidance should not be applied to minors. Athletes under 18 should work with their own qualified healthcare professional and sports dietitian for age-appropriate guidance. Built for adult competitive athletes managing demanding practice and strength-training days. This is a starting framework for review with your sports dietitian and team clinician, not a personalized prescription or an instruction to buy every product. Scale intake to body size, actual session intensity, sweat losses, food intake and tolerance. Three to five scheduled training hours do not necessarily mean three to five hours of continuous hard exercise. ON WAKING Check sleep quality, appetite, soreness and how you feel. Drink with breakfast and begin the day fueled. Persistent fatigue calls for a review of workload, food intake and sleep, not another stimulant. Use morning daylight and a consistent wake time when travel allows. BREAKFAST / 1–4 HOURS BEFORE PRACTICE Build a carbohydrate-rich meal with protein and familiar foods. Before a demanding session lasting over an hour, a general carbohydrate range is 1–4 g/kg in the 1–4 hours beforehand; choose smaller amounts closer to activity and adjust for gut comfort. Reduce fat and fiber near practice if they cause symptoms. Optional creatine belongs with a regular meal: consistency matters more than a special timing window. DURING PRACTICE For sustained hard work lasting more than about an hour, plan accessible carbohydrate. A practical starting range is 30–60 g/hour from sports drink, food, gels or chews. For truly prolonged demanding exercise beyond roughly 2.5 hours, up to 90 g/hour may be appropriate only after gut training and dietitian planning, using mixed carbohydrate sources. Do not apply this rate to every hour of low-intensity drills or breaks. Match fluid and sodium to an individualized sweat plan and conditions; do not force fluids or aim to gain weight during exercise. A sugar-free electrolyte drink replaces no meaningful carbohydrate. AFTER PRACTICE / BETWEEN SESSIONS Eat a carbohydrate-rich meal or snack with protein promptly, especially before another session. When rapid glycogen restoration is needed after exhaustive work with a short turnaround, the dietitian may use 1.0–1.2 g carbohydrate/kg/hour for the first four hours. This is a recovery strategy, not a mandatory extra meal on top of adequate intake. Distribute protein-rich meals and snacks across the day, commonly about 0.3–0.4 g/kg per eating occasion. Whey is a convenience option when food is unavailable or appetite is low. Continue gradual rehydration with meals and your sweat-loss plan. BEFORE AND DURING STRENGTH TRAINING Arrive fueled from the previous meal. Add an easily tolerated carbohydrate snack if there is a long gap. Water may be enough for a short, well-fueled session; longer, hotter or combined sessions may need carbohydrate and electrolytes. Avoid automatically doubling products because you train twice. DINNER AND EVENING Include carbohydrate to restore fuel, a protein source, vegetables or fruit, and dietary fats. Adjust total food intake to the workload rather than deliberately underfueling a heavy training day. If daily protein needs remain unmet, a food-based protein snack before bed is reasonable; a second shake is not automatically required. SLEEP Protect a consistent sleep opportunity and extend it when training demands or sleepiness warrant it. Healthy adults commonly need 7–9 hours, but individual athletes may need more. Keep the bedroom dark, quiet and cool; reduce bright light and stimulating activities before bed. Keep caffeine well away from bedtime and account for every source. Avoid using alcohol as a sleep aid. Persistent insomnia, loud snoring or daytime sleepiness needs assessment. No routine sedative or melatonin stack is included. PRODUCT USE AND REVIEW Products below are optional tools within the food plan. Team review should cover medications, allergies, kidney or other medical conditions, existing supplements and anti-doping rules. Verify the exact product and current lot in a sport-certification database before use; certification reduces, but does not eliminate, risk. Trial changes in training, one at a time. Review tolerance, cost, intake and performance after 2–4 weeks. Iron, vitamin D and other deficiency treatment require assessment rather than automatic inclusion. This is not a pregnancy, pediatric, injury-treatment or weight-cutting protocol. MALE ATHLETE CHECKPOINTS Low energy availability also affects men. Persistent fatigue, unexplained performance decline, recurrent bone stress injury, reduced libido or loss of morning erections warrant review by the sports medicine team. These symptoms do not diagnose low testosterone and are not an indication for a testosterone booster. Iron supplementation requires an identified need and clinician-directed follow-up. REFERENCE FRAMEWORK AIS Sports Supplement Framework: https://www.ausport.gov.au/ais/nutrition/supplements AIS creatine guidance: https://www.ausport.gov.au/ais/nutrition/supplements/group_a/performance-supplements2/creatine Carbohydrate training and recovery guidance: https://www.gssiweb.org/sports-science-exchange/article/dietary-carbohydrate-and-the-endurance-athlete-contemporary-perspectives IOC REDs consensus (2023): https://bjsm.bmj.com/content/57/17/1073 Athlete sleep consensus (2021): https://bjsm.bmj.com/content/55/7/356 USADA supplement risk guidance: https://www.usada.org/spirit-of-sport/how-to-reduce-your-risk-from-supplements/ Adam Ringler Performance | Fuel the work. Support recovery. Reassess what you need.
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