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Here's a protein intake chart based on body weight, using the general guideline that athletes should consume 1.6–2.2 grams of protein per kilogram (or 0.7–1.0 grams per pound) of body weight for optimal muscle…

Introduction Fueling your body properly is essential for athletic performance, recovery, and overall well-being. Whether you're training for competition or just staying active, having a structured meal plan can optimize energy levels,…

Schedule with Period 0 6:30 AM – 7:10 AM: Morning Light & Movement: Get exposure to natural light outside to regulate circadian rhythms. Perform a quick 5-minute dynamic stretching routine…

Protein Intake Calculation Protein needs for student-athletes vary based on their activity level, age, and body weight. Here’s a simple guide: Daily Protein Goal: General range: 0.8–1.2 grams of protein per…

Here’s an optimized supplement schedule based on athletes’ training and school schedules: ☀️ Morning (Before School or Training) ✅ Electrolytes – If training in the morning or sweating a lot.✅ Vitamin D – Take…

For high school track athletes, supplements should focus on safety, effectiveness, and necessity based on their diet and training demands. Here are some that are both safe and effective, assuming they have a solid nutrition…