Protein is all the rage. Many adolescent athletes want to eat endless amounts of protein because they think it will make them stronger/faster. Here are some straight Protein truths. 1.) Protein is best from whole foods 2.) Protein alone does not "fuel" you 3.) Protein needs a stimulus to build muscle 4.) Protein timing (when to eat) is critical Yes, the overwhelming majority of protein intake should be from whole foods . Minimal/non processed meat, chicken, pork, fish, and even a vegan option, like Quinoa is a complete protein! Make/cook these in abundance so your athlete always has leftovers ( see our L2M blog post from January 23 ). Protein bars, shakes, and other foods, when carefully selected (read the ingredients, keep it clean - ie. minimal sugar for example!) are fine for quick on the go or between school and practice or games, but should not be used as meal replacements! Protein does aide in our daily and athletic lives, however, protein is not our fuel , rather it's mainly for recovery and building muscle. Our fuel for everyday and athletics should come from high quality carbohydrates like whole wheat grains and pastas, bread, or other similar foods. For the growing/developing athlete, carbs are mandatory in much higher levels than for older populations (We see you Keto eating parents!). Protein alone will not make you stronger, you must be giving your body a stimulus such as resistance training (body weight or external) or running/sprinting, to name just a few. Stressing your body consistently under these stimuli is simply the best way to get stronger particularly in the adolescent years (most of these athletes do plenty of running already, so weight/resistance training is mandatory!). Finally, timing is critical. And that timing is consistency! For growing athletes, 25-40 grams of quality protein per meal (3-4 meals per day) is a good target for most adolescents who are growing and training (lifting, practicing, competing). Being consistent in your protein (and all macros: PRO, CARB, FAT) is critically important. LRN 2 Move encourages our athletes to start on the lower end (of grams per day) to make sure they can tolerate the uptick in protein/calories and slowly build up to an overall caloric intake (including all macro and micro nutrients) to insure consistent quality (muscle) weight gain.

Academics, Athletics, and everything else... Student-Athletes, take care of your grades and take care of yourself. Grades, Sleep, Nutrition, Recovery, and Strength Training. Be your best!

Some our 8th graders, who started weekly strength training with L2M in late 2023, have put on 10 to nearly 30 pounds of muscle. Their strength gains can be attributed to focusing on the three non-negotiables for young athletes. Those non-negotiables are consistency in strength training, eating powerful macronutrient filled daily meals, and great sleep!   L2M prides itself on providing great strength, power, and speed training but most of all, we pride ourselves on helping young people (and all ages!) build confidence. When you feel better, perform better, you are better. Check out the chart below for the gains our athletes have realized in a little more than a year. And as we continue to progress in the strength, power, and speed we will provide our athletes gains in all three areas, including Vertical Jump, Power Strength Index, and other Velocity Based Training protocols. Our athletes get instant feedback on a variety of strength and speed based movements allowing them to track progress, compete against self/friends, and most of all, know their progress is translating into gains for their sport.

Athletes and parents, work together to make life easier and healthier! We are all guilty of coming home late from work, sporting events, or just about anything in life and not eating/refueling like we should. For young athletes, there is nothing more important (I would argue sleep is equally important) than after a hard day at school and/or out on the playing field/court/rink then eating a great meal of PROTEIN, CARBOHYDRATES, & FATS (and lots of great micronutrients). Below see how I prepare leftovers and plan ahead for those busy days/nights to insure my family has a great meal waiting for them when they get home! A few recipes I use at home below...

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.

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.