Drew Jarmuz, MS, RD, CSCS

Tampa Bay Rays Integrative Performance Coordinator | WCU ⚾ Alum | Dietitian and Sports Scientist

[Drew Jarmuz, MS, RD, CSCS @DrewJarmuz]

Excited to announce that I've accepted a position as a sports dietitian with @RaysBaseball upon graduation, working with their FCL complex and Dominican Republic academy. Can't wait to get to work with an amazing player development team!

[Jake @TBRaysCentral]

First career hit for Jake Mangum!

[Drew Jarmuz, MS, RD, CSCS @DrewJarmuz]

@BaseballWcu @TrackManBB Big moves

[Drew Jarmuz, MS, RD, CSCS @DrewJarmuz]

@brady_h Curious whether anyone tracks RPE x training duration (mins)? Multiplying RPE by training duration provides a more comprehensive look at total daily training load, great for comparing sessions over time. I’m newer to running but know it’s a pretty common method in team sports.

[Drew Jarmuz, MS, RD, CSCS @DrewJarmuz]

@Crider_HP Think this carries over to programming too. Nobody really questions the decision to program a few basic stir the pots, taps, bird dogs or dead bugs as a filler, though there are often more appropriate exercises or progressions.

[Drew Jarmuz, MS, RD, CSCS @DrewJarmuz]

On #3… examples of high caffeine and alcohol per volume of fluid include espresso, 5 hr energy, shots of alcohol, wine, IPAs. Above 4% alcohol is when hydration index starts dropping significantly.

[Drew Jarmuz, MS, RD, CSCS @DrewJarmuz]

Some hydration principles…

Compared to water
1). Added sodium helps to retain water in cells increasing hydration index
2). Sugar, up to sweet spot of ~6% solution (Standard Gatorade) improves hydration
3). Greater caffeine and alcohol per volume of water decreases hydration

[Jeff Nippard @JeffNippard]

Hydration impact of different beverages.

Basically any common drink will hydrate you well.

Coffee doesn’t dehydrate you, it just hydrates you slightly less effectively than water.

Milk and orange juice are just about as effective as an oral rehydration solution.

[Drew Jarmuz, MS, RD, CSCS @DrewJarmuz]

@eveirisowo @JeffNippard Hydration index measures how much ingested fluid is retained by your body versus excreted. A higher index means more fluid is retained (more hydrating) while lower means more fluid is excreted (less hydrating).

[Drew Jarmuz, MS, RD, CSCS @DrewJarmuz]

“Are you making something useful, or just making something?”

Credit: Rework by @jasonfried @dhh

[Drew Jarmuz, MS, RD, CSCS @DrewJarmuz]

Their “Goldilocks” approach strikes the perfect balance—providing the right stimulus to drive progress without over or undertraining.

In the future, anticipate more personalization with HR, HRV and sleep data.

We’re in the early innings, and I’m excited for what’s next!

[Drew Jarmuz, MS, RD, CSCS @DrewJarmuz]

Prediction: AI-driven fitness apps like @runna and @RPstrength are my fitness pick for 2025.

After months of use, I’ve made huge gains in both running and lifting.

[Drew Jarmuz, MS, RD, CSCS @DrewJarmuz]

Most people struggle with physiological principles like volume, intensity, & progressive overload—and don’t have the time or energy to sift through all of the information on the internet.

These apps replace static programs by dynamically adjusting to your fitness and recovery.

[Drew Jarmuz, MS, RD, CSCS @DrewJarmuz]

@sleepdiplomat @hubermanlab @eightsleep Could the same be done with a smart thermostat that can be put on a schedule? How close to wake up would you increase temperature?

[Reading Fightin Phils @ReadingFightins]

An outstanding outing for the Danville, PA native LHP Braeden Fausnaught! 👏⚾

[Reading Fightin Phils @ReadingFightins]

Braeden Fausnaught earns his first Double-A strikeout! #fightinphils #braedenfausnaught

[Drew Jarmuz, MS, RD, CSCS @DrewJarmuz]

@DylanWetterling @JohnEcreel How does it improve digestion to select foods that are tougher to eat and what advantages would it confer?

[Drew Jarmuz, MS, RD, CSCS @DrewJarmuz]

Just dropped Episode 18 of the Positive Sum Pod, where @jamesloesch_ and I cover all things sleep, including stages of sleep, sleep's impact on recovery and performance, practical habits to improve your sleep and much more. https://t.co/l0uUJqQVA5

[Drew Jarmuz, MS, RD, CSCS @DrewJarmuz]

@EAPerformance_ @RiversidedotFM Of course! I use Anchor for the podcast, as it syncs well with Riverside and uploads easily to Spotify and other popular platforms. You're able to create either a video or audio only podcast via Anchor/Riverside combo.

[Drew Jarmuz, MS, RD, CSCS @DrewJarmuz]

Invest in a solid mic, such as Blue Yeti

For remote podcasts, use an online podcasting studio like @RiversidedotFM

The first 10 episodes will probably suck, focus on improvements over perfection

Release consistently. Once you're consistent, then make improvements

[Michael Richards @EAPerformance_]

If you have a podcast, even if it’s brand new, what are some things you have figured out that you wish you’d known?

[Drew Jarmuz, MS, RD, CSCS @DrewJarmuz]

Dropped Pod #17 today titled "Unlocking The Power of Behavioral Economics: Core Ideas and Practical Tips". In this episode we discuss the basic of BE, common decision making pitfalls, using "nudges" to influence behavior, limitations of willpower and more
https://t.co/IQHDNbvvjC

[Drew Jarmuz, MS, RD, CSCS @DrewJarmuz]

Magnesium glycinate is a highly bioavailable form of magnesium that's great for athletes. It helps with sleep, recovery and exercise performance. The RDA for magnesium is ~400 mg, although athletes may require more than the general population.