Here are the key takeaways from our nutrition talk: Big takeaways - Before games: prioritize carbs for fuel. Keep it simple and easy to digest. - After games: prioritize carbs + protein ASAP (ideally 30 to 60 minutes after). Then eat a normal meal within a couple hours. - Test foods in practice first. Do not try new stuff on game day. Greek yogurt before games - Plain Greek yogurt can be solid if your athlete tolerates dairy. - Avoid high added sugar yogurts. - Pair it with carbs (fruit, granola, or a drizzle of honey) because carbs are the main fuel. Best post-game option - Low-fat chocolate milk is a great recovery option because it has carbs + protein. - If dairy does not work, do fruit + a protein source (shake, yogurt, or a simple sandwich). - Then eat a real meal later: carbs + protein + vegetables. Morning games - Eat something. Even a small carb snack is better than nothing. - Night before matters: carb-forward dinner, not greasy, not overly sugary. - Use timing: If you want the full recap PDF, click here. 👉 Nutrition Q&A Recap.

If you want an easy way to help your athlete meet their daily protein needs, the Premier Protein 30g Shake is a solid option to test out. Here’s the exact one I’ve been using: https://www.amazon.com/dp/B00MH5GGFO?ref=ppx_pop_mob_ap_share Why it can help - 30 grams of quality protein - Low sugar and low calories - Fast and convenient after training - Supports muscle repair and recovery I’ve been using it consistently and haven’t had any stomach discomfort, which matters since some shakes don’t sit well with everyone. Things to consider - Contains dairy and soy - Some athletes with sensitive stomachs may react differently - Real food should still come first - Shakes are a supplement, not a replacement for meals Why protein matters Protein fuels muscle repair, strength development, lower soreness, and faster recovery between training sessions and games.

Hey parents, I wanted to quickly address how to fill out the game evaluation forms on days when there are no games. Even if you don’t have games or training sessions, please still complete the forms based on your training with me. If you had to do an at-home workout, just rate those sections as a three on the questions about game scenarios. It's important for me to get your feedback, so make sure to submit the forms regardless of the circumstances. If you have any questions or additional comments, feel free to include them in the form or the community section.

Tonight we are teaching the players how to stay sharp with their nutrition during the holidays. Most players fall off this time of year because meals get heavier and routines disappear. I want your kids to stay consistent, feel great, and avoid the lazy slump that hits a lot of athletes. We will cover: - How to balance holiday foods without hurting performance - The 80 to 20 eating rule that keeps energy stable - Smart holiday snack swaps for young athletes - How hydration affects speed, reactions, and focus - Simple movement goals to stay active even on busy days - The one habit each player should commit to this week This call is for both parents and players. Join us so your athlete builds strong habits and starts the new year strong.