I was a saturated mess, I could feel blood pooling in my sock from a toenail cutting its neighboring toe, my leg muscles burned and I was very happy! I was happy to be about to win this race, and I was arguably even more happy to have not had my muscles fail me and go full zombie in the Orlando humidity and ultimately become an embarrassing but wildly successful Gatorade marketing campaign.

As I lay there on the table in my running shorts, because getting completely naked for a stranger to rub your muscles is gross and weird, I start preparing myself for the upcoming trauma. I silently repeat my pre-massage power phrases of, “just breathe, Scott” or “it’s only an hour, you can make it an hour” or “you’re a tough guy, you’re tough.” I build up my toughness until I hear the lotion being squeezed out of the bottle and onto my torturers hands. At this point all my goals of being tough go out the window and I settle for just not embarrassing myself too much.

Here’s the thing about reading dietary literature to try to make a good decision about what you should eat, there is just too much damn data about what you’re supposed to eat or not eat. Some people say you should avoid carbs, some say you should eat lots of carbs. Some people are all about paleo, or a raw diet, or veganism while some people go the other way and praise $5 Little Ceasar’s Pizzas as quality nutrition. Then you have all of the companies who make a “nutrition product” specifically tailored for runners. Well, today all of your fretting and tireless of studying the backs of protein powder packages come to an end. I am going to share my carefully tailored, easy to remember dietary advice. The B’s of nutrition by Scott Fauble. All you need to remember are these 4 B words to inform any decision about any meal you’ll ever eat.