Sample protocol · fictional client data. Every name, value, and note on this page is invented for illustration.

Nourata · Nutrition Plan

Iron & Vitamin D Repletion — Endurance Block

Prepared for Sample Client (F, 29 — endurance athlete) by Jordan Sample, RD, CSSD — Ontario, Canada

Duration: 12 weeks · Re-test: weeks 10–12

Goal: Restore iron and vitamin D status ahead of spring race season; resolve persistent fatigue flagged at intake.

Blood panel (fictional)

Test	Result	Optimal range	Status
Ferritin	8 ng/mL	30–150 ng/mL	Low
Vitamin D, 25-OH	21 ng/mL	40–60 ng/mL	Low
Vitamin B12	310 pg/mL	500–900 pg/mL	Low-normal
TSH	2.1 mIU/L	0.5–2.5 mIU/L	In range
Hemoglobin	12.9 g/dL	12.0–15.5 g/dL	In range

Generated protocol

Supplement	Dosage	Timing	Duration	Evidence	Rationale
Iron bisglycinate	25 mg	Evening, away from coffee/tea and calcium; pair with vitamin C source	12 weeks, then re-test	A	Ferritin of 8 ng/mL indicates depleted iron stores — the most common driver of fatigue and performance decline in female endurance athletes. Bisglycinate form chosen for GI tolerability at repletion doses.
Vitamin D3 + K2	4,000 IU / 90 mcg	Daily, with a fat-containing meal	12 weeks, then re-test	A	25-OH vitamin D of 21 ng/mL is below the functional target for bone health and immune resilience under high training load. K2 included to support calcium trafficking during repletion.
Methylcobalamin (B12)	1,000 mcg	Morning, sublingual	8 weeks	B	B12 of 310 pg/mL is low-normal in the context of a predominantly plant-based diet and elevated training volume; repletion supports erythropoiesis alongside the iron protocol.

Evidence grades: A — consistent RCT/meta-analysis support · B — limited trial evidence · C — mechanistic or observational only.

Contraindication & safety notes

Ferritin this low warrants ruling out GI blood loss and heavy menstrual bleeding with the client's physician before attributing it to training alone.
Iron is contraindicated without confirmed deficiency — do not extend beyond re-test without updated labs (hemochromatosis risk).
Vitamin K2 interacts with warfarin and other vitamin K antagonists; confirmed no anticoagulant use at intake.
Separate iron from thyroid medication, calcium, zinc, coffee, and tea by at least 2 hours.

Prepared by Jordan Sample, RD, CSSD — Ontario, Canada (a fictional practitioner, for illustration). This is a sample document: it is not medical or nutritional advice and was not prepared for any real person. Real Nourata protocols are reviewed, edited, and signed off by the licensed professional of record before anything reaches a client.

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