Then eat and make every calorie count with powerful macronutrients, including Protein, Carbohydrates, and Fats. To do this, eating/hydrating first thing in the morning is critical, after all, you will be breaking the fast (breakfast). Below, find three (3) quick ideas, from 1 minute to just a few, to get athletes going in the morning to gain good weight, have sustained energy through the day (snacks in school too!), and develop excellent, healthy habits for life.

Everyone has to eat. Athletes have to eat more. Below, find our basic chart on what the needs are for active individuals. Whether you're trying to add, lose, or maintain weight, this chart will give an APPROXIMATE intake of macronutrients that individuals need. If you're trying to gain weight, eat like someone 5-10% above your current weight. For those looking to lose, the opposite. In general, everyone has to find what works for them, the below chart is a flexible guide, not a hard truth.

Chromebook/Ipad, math book, water bottle, etc... all packed for school.... Powerful Snacks?????? Absolutely necessary. No student-athlete, or anyone for that matter, should go 4 or 5 hours from breakfast to lunch or lunch to dinner and not have quality snacks, filled with necessary macronutrients (Protein, Carbohydrate, Fats). Below, I share a few of my families snacks for all of us, not just the in season athlete.

Breakfast is not for everyone, nor is playing time or improvements in an athletes sport. Nutrition and hydration, along with sleep, will play the biggest roles in an athlete's overall, long-term athletic (and academic) development. Learning to fuel takes time, from shopping and meal prep to getting up on time and eating a well balanced breakfast (maybe two!). Below I run through a few ideas for getting off to a great start to an athletes day.

For every athlete breakfast is a must, but more so for those wanting to add weight. Overnight oats, making a handful to last all week, takes approximately 2 minutes each morning to get ready to eat.

This is one of the easiest ways young athletes can get on-the-go high quality nutrition. Exceptional for student-athletes to keep in their backpack or in their locker at school. Find your favorite bag and add a small, sweet treat if you want.

All soft tissue welcomes massage, see here how we use a lacrosse ball (or similar) on the hips and shoulder girdle areas.

Spring sports have begun, maintenance (or hopefully small gains) in strength and keeping our athletes feeling good is super important! Since spring sports began many athletes have overwhelmed their bodies and are felling sore. Below, learn more about myofascial massage. Many have used foam rollers before, which are great, but a lacrosse ball (or similar) can be even better. Keep fascia healthy, maintain or increase mobility, reinvigorate muscles and more.