On Your Mark Nutrition

On Your Mark Nutrition

On Your Mark Nutrition is an Applied Sports Nutrition Science practice that combines physiology and nutrition for health and performance. On Your Mark Nutrition transcends the ‘shotgun’ sports nutrition dogma of ‘one-size-fits-all’ model. Many focus on the here and now, but not on the athlete’s path post-sports career.

On Your Mark Nutrition is the solution to ensure athletes are fit and healthy by bridging the gap between traditional generic sports nutrition practices and nutrition based on an individual's physiology.

Education is important, but it’s only part of the solution. Education is provided to athletes by relating it to things that athletes care most about. On Your Mark Nutrition identifies with athletes as to why published sports nutrition guidelines/recommendations deviate from practice in the real world and then offers athlete-specific advice instead of general advice. This is where applied sport science comes in because it offers a tool box of tests.

On Your Mark Nutrition

I work for the athlete. The athlete’s best interest is my best interest.
— Katie Mark

On Your Mark Nutrition is an Applied Sports Nutrition Science practice that combines physiology and nutrition for health and performance. On Your Mark Nutrition transcends the ‘shotgun’ sports nutrition dogma of ‘one-size-fits-all’ model. Many focus on the here and now, but not on the athlete’s path post-sports career.

On Your Mark Nutrition is the solution to ensure athletes are fit and healthy by bridging the gap between traditional generic sports nutrition practices and nutrition based on an individual's physiology.

Education is important, but it’s only part of the solution. Education is provided to athletes by relating it to things that athletes care most about. On Your Mark Nutrition identifies with athletes as to why published sports nutrition guidelines/recommendations deviate from practice in the real world and then offers athlete-specific advice instead of general advice. This is where applied sport science comes in because it offers a tool box of tests.

On Your Mark Nutrition specializes in:

  • Nutrition Periodization™: Nutritional plans are not the same for all sports and athletes during different times of the year. Using evidence-based research and her experience, a nutritional plan is designed for the athlete that acknowledges the athlete's specific goals for a particular training, duration and intensity of training/exercise and long-term goals.

  • Metabolic Efficiency Training™ (MET): improves the efficiency of using energy from fat stores (and sparing glycogen stores) during different exercise intensities, especially higher intensities. As a MET-certified specialist, Katie helps athletes incorporate nutritional and exercise strategies to improve their ME, which provides health and performance benefits, such as better management of blood sugar, insulin and mood; improved efficiency of using fat and sparing muscle glycogen; lowered or eliminated gut distress; and improved body weight and body composition.

  • Nutrition for Female Physiology: For female athletes, static nutritional plans do not work for training, competition, muscle growth and weight loss. Sex differences are taken into account because male and female athletes respond differently to training and nutrition. Nutrition is matched to female physiology because hormone levels (e.g., progesterone, estrogen) change throughout the menstrual cycle. Because hormone levels fluctuate, so do carbohydrate, fat, protein, electrolyte and fluid needs. Tailored nutritional strategies to the athlete's menstrual cycle will optimize training goals, recovery, competition and weight loss goals.

  • Supplementation Periodization: guidance is provided on how to stack the right supplements - that have stood the test of time in research - in accordance to the athlete's goals during different parts of their training cycle.

  • Neuroprotective Nutrition for Contact/Collision Sports: to increase the health-span of athletes who experience repetitive head trauma/concussions, especially current and former football players, emphasis is placed on neuroprotective nutrition.

On Your Mark Nutrition offers testing services to enhance an athlete's nutritional programming. The physiological testing helps identify efficiencies and inefficiencies in the athlete. Tests include:

  • Metabolic Efficiency

  • VO2 Max

  • Nitric Oxide

  • Nutrigenomics

  • Omega-3 Index

  • Blood Work (Coming Soon)

  • Muscle Glycogen (Coming Soon)

  • Body Composition (Coming Soon)


Sports Nutrition Concierge for Professional Athletes & Teams

For professional athletes and teams, making an effort into a sound nutritional program for an athlete is a fair way to invest a team’s time and energy. On Your Mark Nutrition serves as a concierge - meaning you get more individualization that accomplishes more.


Individualized nutrition plays a bigger role the more competitive the athlete. It’s about attention to detail and marginal gains. But all athletes can experience a benefit. Everyone can benefit - from the person who aspires to live healthfully and be fit to the Weekend Warrior.

Personalized nutrition for your goals is a lifestyle - not a diet. Nutrition builds age-defying athletes to push their career - and success - in their sport, health and longevity.