Body Composition & Performance Nutrition

Changing body composition — losing fat, gaining lean mass, or both — while continuing to perform at a high level requires more precision than a generic calorie deficit or “clean eating” plan. H2O Nutrition pairs body composition assessment with performance-focused nutrition strategy so athletes can change composition without sacrificing the strength, speed, or endurance they’ve worked to build.

Why Generic Weight-Loss Advice Fails Athletes

Standard weight-loss guidance is built for sedentary populations and often creates too large an energy deficit for someone training hard. That deficit can compromise recovery, increase injury risk, and — for female athletes especially — disrupt hormonal function. Athletes need a body composition strategy built around their training load, not against it.

What We Cover

Body composition assessment — establishing a real baseline rather than relying on the scale alone
Individualized macronutrient targets — protein, carbohydrate, and fat targets set around training demands and composition goals simultaneously
Performance-protective deficits — when fat loss is the goal, structuring it to minimize performance and recovery cost
Lean mass gain strategy — for athletes trying to add muscle without unwanted fat gain
Progress tracking — reassessing composition periodically and adjusting the plan as training and goals evolve

Who This Is For

Athletes trying to change weight class or power-to-weight ratio
HYROX and hybrid athletes optimizing composition for performance
Anyone who has tried generic weight-loss plans that tanked their training
Athletes preparing for a specific season or event where composition matters

How It Works

Andrea Dacey, RDN, CSSD works with clients in person in Boston and San Diego, and via telehealth nationwide. This service is frequently paired with HYROX nutrition coaching, hybrid athlete nutrition, or general weight management counseling, depending on your goals.