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 growth and recovery. Here’s a protein intake chart based on weight, showing the recommended minimum and maximum daily protein intake for athletes: Weight (lbs) Min Protein (g/day) Max Protein …
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, muscle recovery, and endurance. In this guide, we’ll cover:✅ A meal plan designed for athletes✅ Easy recipes for each meal of the day✅ A complete grocery list to make shopping simple✅ Meal …
The Ultimate Athlete’s Meal Plan: Recipes & Grocery List for Peak Performance Read More »
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 (e.g., arm circles, leg swings, hip openers). Drink a glass of water to rehydrate after sleep. 7:17 AM – 8:20 AM: Period 0 8:20 AM …
Tuesday/Wednesday/Thursday/Friday Schedule (Practice During Period 5/6) Read More »
Protein Intake Calculation Protein needs for student-athletes vary based on their activity level, age, and body weight. Here’s a simple guide: Hydration Intake Calculation Proper hydration is crucial for performance and recovery. Here’s a simple formula: How to Make it Simple for High School Athletes Protein Tracking Tips Hydration Tracking Tips
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 with breakfast (best absorbed with fat).✅ Magnesium (if needed) – If they wake up with muscle cramps or soreness. 🏋️♂️ Pre-Workout (30-60 Min Before Training/Practice) ✅ Creatine (optional, …
Supplement Timing Recommendations for High School Track Athletes Read More »
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 foundation: 1. Creatine Monohydrate ✅ Why? Supports sprint power, muscle recovery, and hydration.💊 Dose: 3-5g daily (no loading phase needed).🚀 Best for: Sprinters, hurdlers, jumpers, throwers, and strength training. 2. Protein …
What do I Eat and WHEN do I Eat it? (Includes Monday, Tuesday, Thursday, Wednesday, and Friday) 📅 Monday Schedule ⏰ Monday Meal & Snack Timing:✅ 7:00 – 7:30 AM (Balanced Breakfast) ✅ 9:45 – 10:00 AM (Mid-Morning Snack) ✅ 12:00 – 12:30 PM (Lunch – Class 4 Break) ✅ 1:15 – 1:30 PM (Pre-Workout Snack – 30 min before …
