TB12 Explained: Understanding the TB12 Approach to Nutrition & Hydration

TB12 Explained: Understanding the TB12 Approach to Nutrition & Hydration

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A HEALTHY DIET is a balanced diet.

No matter your activity level, if you’re not fueling your body with healthy foods and adequate nutrition, you’ll never let your body function at its peak.

That’s why we emphasize eating a local, seasonal diet and prioritize nutrient-rich, whole foods because you can’t train or recover well if you deprive your body of the right nutrients. Food is our body’s fuel, and you’ll only get as much out of your body as you’ll put into it. With the right amount of nutrients, fluids, and electrolytes, you can keep your mind and muscles working at their best all day long.

Here’s everything you need to know about the TB12 approach to nutrition and hydration:


We believe a healthy, balanced diet is essential for fueling a seamless mind-body connection and promoting an anti-inflammatory lifestyle. This kind of connection leads to better performance on the field, faster recovery after a workout, and the day-to-day energy you need to achieve your next goal.

We recommend filling up on plenty of fresh, organic fruits and vegetables and hormone-free, antibiotic-free lean meats. If you do not eat meat, it is important to make sure to get enough protein throughout your day from supplements, tree nuts, seeds, or pulses. We’re not vegans or vegetarians, we just like to give animal products a smaller portion on the plate. Higher intake of plant-based foods can help reduce inflammation and strengthen immunity.

When it comes to hydration, try to drink 1/2 your body weight in ounces daily. Muscles are 75% water, which means hydration is essential to maintain pliable muscles – as well as proper digestion, brain, and muscle function.


We recommend that you ingest protein within 20 minutes of finishing a workout to promote proper recovery and muscle- protein synthesis — the process that both restores and builds your muscles. To maximize protein synthesis, shoot to meet or exceed a specific daily protein goal. With that goal in mind, distribute your protein intake across meals to improve your rate of absorption and utilization.

Electrolytes help make the most of your water, which is the key to proper hydration. Proper hydration with electrolytes can have a significant impact on your ability to recovery and regain balance. Start your day by adding a squeeze of our TB12 Electrolytes to 8 ounces of water. Continue to hydrate throughout the day with the goal of drinking half of your body weight in ounces of water – adding electrolytes to your water as frequently as possible to maximize your hydration.

Supplements should be just that: a supplement to your diet, not a replacement for it. Supplements should be taken by people likely to be low in a certain nutrient, or who could benefit from more of a certain nutrient. At the same time, we believe in smart supplementation to help boost certain nutrients that can support performance and recovery. The list below includes supplements Tom takes daily to support performance and quality of life — specifically increase performance and enhance muscle recovery.


Learn to manage your inflammatory response. Added sugars, refined carbs, processed meats, fried foods, and alcohol all drive inflammation. Try to eat them as infrequently as possible. While high quantities can be dehydrating, there’s nothing wrong with a little caffeine. Try to keep your daily intake around 180mg (around two cups), and have your last cup around noon to prevent sleep interference. Assuming you can tolerate dairy, it can be a great source of protein, calcium, and other beneficial nutrients. However, to make the most of these nutrients, Look for grass-fed, local, and organic dairy sources.

The Average American consumes roughly fifteen times more Omega-6s than Omega-3s. Aim for a healthy ratio closer to one-to-one to help regulate inflammation, aid sore muscles, and support a healthy heart. Though the right supplements won’t replace a proper nutritional regimen, they can ensure you get what your body might be lacking – even if you eat fresh, organically-grown food at every meal.


Ultimately, nutrition is all about balance and moderation. Just like working out, some things will help you more than others, because everyone’s body is unique. So find what balance fuels your body the best. We each have one body and one life — treat it with respect.

Click the button below to download our free TB12 Explained Manual, an in-depth guide to all things TB12 that will help you get started on your path to pain-free performance.