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Your 2020 Athlete Nutrition Start Guide


Check out more about Stay Fueled: Nutrition for Busy Families by clicking here!

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Are you excited about setting up your nutrition and health goals for you and your family for 2020, BUT...

You just don't know exactly what to do?!?

Or maybe you're ready to level up your nutrition goals this new year and you need a plan. You're in the right place as today we're walking you through how to be successful with nutrition in 2020 for your athlete. 

Understand The Importance

How important is nutrition to your athlete's health and wellbeing? 

It's absolutely critical! It's the base, along with Rest & Recovery, to building a strong and solid athlete that can stand the test of time. Without a solid base, your athlete will be subject to a greater risk of injury and lower levels of energy. 

Your athlete is growing and changing, and to leave them without the nutrients they need to succeed is dangerous. 

Get Them What They Need

Knowing nutrition is important isn't a hard sell (we all know this), but knowing exactly when to feed your athlete can be much more difficult. 

This is why we created the Road Map to Success. The roadmap lays out exactly when your athlete should be eating. Recommendations from the leading nutrition and dietetics association strongly suggest, based on solid scientific data, athletes should be eating throughout the day, every two hours. 

The Road Map to Success outlines the most important meals for athletes which include: 

  • Breakfast
  • Mid-morning snack
  • Lunch
  • Pre-workout snack
  • Mid-workout snack
  • Dinner

There are two reasons to eat throughout the day:

  1. To keep nutrients available for your athletes...this makes sure they have a constant supply of energy
  2. To make sure your athlete gets enough calories...most athletes struggle getting enough quantity, but eating throughout the day makes sure they get enough

Put It Together With A Plan

We know how important nutrition is for your athlete and we know they need to be eating throughout the day. Now, we have to put this together with a plan. 

Your plan doesn't have to be incredibly complicated, but you need to know what you're eating and when. If you don't know what you're eating for dinner tonight, you know exactly what will happen: You'll most likely wind up in the fast-food line!

But! When you have a plan, you have a very high probability that your athlete is getting great food into their body.


It's OK! Everyone needs help. That's why we created Stay Fueled: Nutrition for Busy Families. Stay Fueled gives you the foundation that you need to make amazing decisions and great choices when it comes to nutrition for your busy family!

As a bonus, we've even included 4 weeks of plans, just like we talked about above but you don't have to do any work...just print them off and put them into place today!

It's that easy, so if you're ready to learn more about Stay Fueled, just click here. We're your teammates and we want to help you succeed with nutrition in 2020!

Quote Cards

Full Transcript

Dr. Joshua Eldridge: 00:00 Hey, I hope your is as excited about nutrition for this upcoming year as I am for your family, but maybe you're sitting there and you're thinking, Dr. Josh, I just don't know what to do. Can you help me out? And absolutely. Today we're going to go over the most important things when it comes to nutrition, how to think about it, and putting a plan into place on how to get there. That's what our video is all about today is our nutrition start guide for this new decade that's coming up. I don't know if you knew, but we're less than a month away from starting a whole new decade and I want you to be prepared and I want you to be excited about what you need to do to make great nutrition happen for your family. No, it does take some work, but the results are so worth it. You're going to see things that you never thought possible with your family and with your athlete when you get nutrition, right?

Dr. Joshua Eldridge: 01:00 Hey, my name is Dr. Joshua Eldridge and I'm the founder of the Sports Performance Academy and Gymnast Care and I get to help athletes and parents understand nutrition better. I also wrote the Amazon best selling book Because She's Worth It: A Nutritional Guide for Parents with Daughters, so I get to talk about nutrition all the time because we see such great benefits from it. That helps increase performance when we do it right. When we don't do it right. We wind up seeing athletes with a whole bunch of injuries and a whole bunch of just lack of success. They don't have the energy that they need to succeed. We don't want that for your family. What I want for your family is an amazing success. I want to just see you in this new year. Just rock nutrition gets it down so that it is something that just becomes a part of you and you are incredibly successful with it and I know you can do it.

Dr. Joshua Eldridge: 01:57 It's not easy. It's going to take some work, but you've got this. You can be a rock star when it comes to nutrition. I'm going to be here to help you out and be your guide. So welcome. I'm so excited to have you here. I don't know if you knew this, but when you do nutrition, right, you can see an increase of up to 33% and your athlete's energy level at practice but not just practice. You're going to see that go over into school too. So they're going to have a better capacity to learn and do things, which is exactly what we want for our family. We don't want them dragging. We want, I'm going to just end this space when it comes to their energy level, just blasting off doing great things. So I'm so pumped that you are here to learn about this.

Dr. Joshua Eldridge: 02:46 The first thing I want to go over today is what I call the athlete pyramid. And the pyramid lays out exactly the priorities that we need to think about when it comes to a young athlete. And so what we look at these different layers and the first layer that we want to make solid is the base of our athlete. And the base consists of two things and that is our, our nutrition or hydration, our rest and recovery. They go together to really form a solid athlete and so the nutrition, hydration is on bottom because I think it's just the most important thing for athlete and then when we combine that risk with the rest and recovery, we've got this incredibly solid athlete and they, they, they're just not wavering. It's hard to, you know, push them over. And in this case, what I mean by that is it's hard to get them unstable and create an injury.

Dr. Joshua Eldridge: 03:48 They're just there. They, they are concentrating, their mind is here. They're not, they're not like often LA LA land because they're exhausted. We've built that base incredibly strong and they're able to withstand the forces that go along with the sport. That's the first thing that we have to make sure is solid on top of that rest and recovery. Then we put our proper movement. Then on top of proper movement, we put strength. Then on top of the strength, we put skills and we build this incredibly solid structure because we did it right from the base to the pinnacle, which is the skills and those skills. They're kind of like the, like the iceberg, right? You get the tip of the iceberg, but underneath you've got this massive solid structure that protects that athlete and that's what we want is we want to see them succeed. You get to see the amazingly cool stuff, but as a parent, we got to build that solid structure to keep them safe and keep them performing.

Dr. Joshua Eldridge: 04:52 One of the things is that we know that research has told us to study after study after study after study that sleep is critical for young athletes, but yet we still just decide that it's not that important. So we put other things above sleep and we don't make it a priority. And we know that when an athlete gets six hours of sleep and they do that continually, that they are over 70% likely to have a major injury in the next 21 months just because they're not sleeping enough and getting that great amount of rest. And it's if they're getting under eight hours, it's 1.8 times more likely to get a major injury. So all these stats tell us, make sure they're sleeping. We know as I told you that when we build that solid structure, we can increase our performance by 33% and if we're not using the right things at the right time, then we make that foundation of that nutrition and hydration.

Dr. Joshua Eldridge: 05:54 It's just cracked. It's not strong like want for an athlete. Now you might be thinking, how do I make sure they get the right amount of food? And that's a great question. And what we've done is we've created the roadmap to success. Now the roadmap to success ensures that we get the right food into our athlete's body. At the right time. And so they're eating breakfast, mid-morning snack, lunch, pre-workout snack during the workout, second dinner. And that allows us to give them all the nutrients that they need cause they're eating throughout the day. Just like the recommendations for young athletes to tell us to do. Now, if you're just out there and you're just kinda kind of going at it without the map, then it's, it's just like going down the road, going someplace new. Maybe you're going to a brand new city and you don't take out your phone and put in the GPS and, and you'll Google maps or ways or whatever you're using.

Dr. Joshua Eldridge: 06:55 You don't put it in right and, or you don't put it in at all. Maybe you left your phone at home and you're just kind of guessing and maybe you're stopping at the gas station and you're like, Hey, how do I get to here? And they have no clue because they whip out their phone and put it in their direction so they don't know where anything is. And maybe it stopped by the guy on the street. You're like, Hey, uh, you know where the street is? And they're like, Nope, sorry. So you just start driving around. That's what it's like when you're doing nutrition without a plan, without that roadmap to get where you need to be. And I don't want that for you. I want you to be solid. One of the things we're doing this week, cause I'm going to give you this roadmap for free.

Dr. Joshua Eldridge: 07:33 So you just come to our site and we've got it there for you. Come check it out. Now the other thing that I want is once you get that idea of when to be eating and you know what to be eating, getting that great food at great quality food into their body, then the next step is creating a plan and you put that plan into place. And the plan ensures that on Thursday night when you're tired, which always happens, or Wednesday night or Friday night when you're like, Oh man, I just don't know what to do this week for dinner or tonight for dinner. You've got it set up. It's already there for you. You just follow that plan and you're giving your athlete great food every night. One of the things I want for you is that this coming year, this brand new year, this brand new decade, you don't wind up in the fast-food line having to get food because there's nothing available at home.

Dr. Joshua Eldridge: 08:33 You're not getting the junk and putting into your athlete, especially after practice. You're giving them great quality food and I want to see that type of success for you. And you might be thinking, Hey Dr. Josh, I just don't know what to do. These things are like foreign concepts to me. Or maybe you're just thinking, Hey, I'm too busy to set up my plan. Well, we've created a program, it's called stay fueled nutrition for busy families. Sound like you. Cause that sounds like us. And that's why we created it. Because I have four kids, I, we're going all over the place all the time. And so I, he needed a plan and we needed to figure out exactly what to do and that's what we did. And then we wanted to help you and give you the success that we've had. We want to share it with you.

Dr. Joshua Eldridge: 09:22 And that's what state fuel is all about. We give you a plan, we give you the education you need and you can implement that. We even have those plans that you can use. We have four weeks' worth of plans in there for you to implement today. And they're our favorite recipes that we have here at my house. The cool thing is if you don't like those, which will be sad because they're delicious, but if you don't like those or can I give you those tools so you know what to feed your family so that you are successful and you can plug in your recipes into those plans and see amazing success. So what I want you to do is just head over to our site right now and on this post, we're gonna have a link to stay fueled. So you can check that out.

Dr. Joshua Eldridge: 10:09 You're going to see amazing things happen with your family. When you get that plan in place, when you have the roadmap, when you know what to eat and when to eat it, it's going to be a different athlete that you're working with because they're going to have so much energy and they're going to have so much energy. They're going to have a decreased chance for injuries, and that is a recipe for success that I want for you. So go to our site, click on that link and check that out and get started. Now's the time to get set up for success and our new decade. Don't wait. Get started today with that, and you're going to see amazing results. Thank you so much for joining us for another Sports Performance Academy video. My name is Dr. Joshua Eldridge and I can't wait to be a part of your team when you join us and you check out that Stay Fueled. So welcome aboard and, and I am so excited for you and your family for this new year.


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