Hey there,

I'm Melissa Boufounos, C.H.N.


This site is dedicated to helping you recover faster

and perform better so you can improve your race times

at obstacle course races whether you’re a beginner,

weekend warrior, competitive or elite athlete.

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 As Featured In:

Discover How Nutrition

Impacts Recovery

& Performance

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Cut The Crap.

Learn How To Maximize Results With The Right Nutrition

Download This Free Guide

Ever wonder what it takes to dominate as an OCR athlete?

Well, it all starts at a cellular level.

Learn how to estimate your caloric needs based on your activity level and what percentage of protein, carbohydrates and fat you should aim to consume as a competitive OCR athlete looking for optimal performance.

Eat Right. Train Right. Play Right.

OCR Blog

How to Naturally Lower Cortisol

How to Naturally Lower Stress Hormone (Cortisol)   STRESS!!!   Its causes are absolutely everywhere. Would you agree?   Our natural “fight or flight” stress response can sometimes go a little overboard. It’s supposed to help us escape injury or death in an emergency...

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Spartan Beast Nutrition Strategies

Fueling for Spartan Beast   With the Spartan Beast at Stoneham coming up this weekend, I’ve received a lot of messages asking me how to fuel for this type of event properly.   As I mentioned in a previous blog, IF you have an ideal performance diet and show up to a...

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How to Improve Gut Health

Hippocrates said, “All disease begins in the gut.”   And while this may not be 100% true for every disease in every person, more and more research shows that our gut (digestive system) has a bigger role in many diseases than we used to think. And we're not just...

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Caffeine and Sports Training

Caffeine is sometimes called “the world’s most popular drug”.   It’s a very common naturally-occurring stimulant found in coffee and other foods/drinks.   Its main effect is on the brain, helping to increase alertness and reducing fatigue. It’s also used for fat loss...

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Coffee – Drink or Avoid?

Coffee - Who can drink and who should avoid? Coffee is one of those things - you either love it or hate it. You know if you like the taste or not (or if it’s just a reason to drink sugar and cream). You know how it makes you feel (i.e. your gut, your mind, etc.).  ...

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Nutrition and lifestyle advice for OCR athletes.

Spartan Race Dip Bars

OCR Peak Performance Program

I help OCR athletes recover faster and perform better with optimal nutrition, supplement and lifestyle habits.

ocr nutrition plan


See what other OCR athletes are saying about working with me.

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