Carbs help sustain high levels of intensity during sport. Fueling immediately before competition & during half time ensure an athlete's muscles & brain have enough energy to maintain a high level of play

FINE TUNE & CONSISTENCY! . As we move through the football season don’t forget your nutrition goals. Nutrition is key to peak performance over the long haul

Athletes are often curious about how much & often they should be eating. Though there is no one size fits all answer below are some guidelines to follow

Between school, practice, & other extracurricular activities high schoolers often find themselves needing to eat on the go. Wraps are an easy meal idea that still packs in quality nutrition

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Struggling to keep up with energy demands from training or competition? Here are a few simple energy dense snack ideas.

Late in the season isn’t the time to slack on fueling! Follow these tips to ensure your body has the energy to play your best this weekend #TFW

How much protein should you consume and what are helpful sources? Typically around 20-40g per feeding is a great option for most athletes, though there are always exceptions where more or less may be appropriate.

A balanced training plate includes carbs for energy, protein for recovery, & fruits/veggies for micronutrients.

Convenience eating can still be nutritious! Check out these easy meal ideas for athletes #fuelingfalcons

Today our football players learned how to make overnight oats. An easy & balanced breakfast idea! OTHS Booster Club Katy Tompkins HS Football

Athletes need a lot of nutrition! Protein powders can be used in addition to real food to meet protein needs. When using any supplement remember to only choose products that are 3rd party tested.

An additional protein snack prior to sleep is a potential tool in the athlete toolkit. Can be a useful strategy if athletes aren't sufficiently meeting total daily protein needs and may help support recovery

A 17-year-old, 200-pound high school fullback will need 4,000-5,000 calories per day to account for basic growth and maturation needs along with supporting training & recovery. Youth athletes NEED more kcal than non-active kids and adults. I discuss this in my Friday newsletter.

Struggling to get protein at breakfast? Try these easy ideas! For a complete breakfast we recommend pairing with a source of carbs like toast, oatmeal, or fruit. #falconfuel

For young athletes, water should be the primary source of fluid consumed throughout the day, but sources such as milk, juice, sports drinks, smoothies etc. can also contribute to total fluid needs! Here are a few hydration reminders for high school athletes.

Going to practice well fueled can help athletes perform their best. What you choose will vary based on how much time is available. The closer to practice 🟰smaller volume & more carb focused

Yesterday football players learned about creating balanced snacks to keep them fueled throughout the day