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Finish The Day Strong with Dinner



Have you ever just limped into dinner, tired and ready to just climb into your bed?


There are so many days that end in a dinner that just doesn’t finish the day off strong, and your athlete goes to bed without the food they need to recover.

I totally get it and I want to help you End The Day Strong with Dinner!

Dinner is so important because it also doubles as our post workout meal.

When you or your athlete gets done working out or practicing, the cells in the body are wide open to taking in nutrients. Usually it takes a significant amount of energy to get muscle sugar, protein, and micronutrients in, but right after practice, the cells allow nutrients in without any work at all.

The body is craving great food and we have to give the body what it needs.

This is one of the most important reasons we don’t want to give the body fast food with its shallow nutrients. We want the best food, and that’s why we recommend utilizing as many superfoods as...

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Lunch Chaos: Getting Great Nutrition in A Crazy Environment



Welcome back to our special nutrition training on each meal that your athlete should be eating. Today we go over lunch.

Lunch is so critically important because your athlete is still recovering from last night’s practice, but is also preparing for today’s practice. It’s critical that you get amazing food into their bodies. 

Have you ever been to your athlete’s lunch at school and seen the chaos that occurs each day?

Holy smokes!

There’s so much going on!

Your athlete only has a limited time to eat, so we have to pack amazing nutrition in an easy, portable form.

There are two big suggestions we make for an optimal lunch at school which include a sandwich and leftovers.

A sandwich is the most portable and it is easy to utilize a great bread like Dave’s Killer Bread or Ezekiel bread to get organic whole grains which supply much needed carbohydrates.

Then, meat, cheese, and all of the vegetable toppings your athlete will eat!

This is...

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High Energy Practice: What to eat and drink to make practice amazing!



So here’s the deal with practice nutrition. It’s something that gives your athlete an edge.

Practice hydration and nutrition are definitely not the base of your nutrition. The base is formed from eating the right meals throughout the day including breakfast, mid-morning snack, lunch, pre-workout snack, and dinner.

Without the base of great nutrition, practice nutrition is just a band-aid; but when you have great nutrition in place all day long, practice nutrition can spark a revolution of talent and performance that you never would have thought possible from your young athlete.

Because your athlete has eaten their pre-workout snack, they’re good on carbohydrates and energy for that first 60 minutes of practice. After 60 minutes, we can really start to see a decrease in the overall performance of our athlete if they don’t start getting more carbohydrates into their bodies.

Most sports, like gymnastics, basketball, football, soccer, lacrosse, and...

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Maximizing Energy: The Pre-Workout Snack



The pre-workout snack is a game changer for your young athlete when it’s done right.

Here’s the deal: when you get this right, it can maximize the energy that your athlete has for practice. When it’s done wrong, your athlete is left dragging with minimal energy and a high probability for injury.

Athletes that participate in an anaerobic sport like gymnastics, football, basketball, or soccer need to eat carbohydrates to make sure that the muscle cells have the energy they need to move. Carbohydrates are digested and then stored in the muscle cell as muscle sugar, also known as glycogen.


Glycogen is broken down to the base unit of ATP. ATP is the energy unit that creates muscle contraction. Muscle contraction is how our bodies move, and is essential for athletic success.

So without the carbohydrates, we don’t have movement.

We also need to make sure we’re getting our proteins and fats, as this also counts as one of our full meals. This...

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The Mid-Morning Snack



The mid-morning snack is the second meal in our Road Map to Success Plan. If you and your athlete are following this plan, your athlete is eating every 2 hours, so the mid-morning snack comes 2 hours after breakfast.

Just like all of our meals, we’re including proteins, carbohydrates, and fats.

Protein consumption is at 10-25% of their daily diet and it is there to help them recover from the previous day’s practice.

Carbohydrates are at 40-60% of their intake and are the main source of fuel, not only for practice, but also for school.

Fats round out our macronutrients and are composed of 25-35% of your athlete’s daily diet. We never want to feed junk fat to our young athletes. We want to give them the good omega fatty acids and non-saturated fats. We find great fats in green leafy vegetables, seeds, nuts, salmon and other fish.

The mid-workout snack will help your athlete bridge the gap between breakfast and lunch, and it’s also a great helper to...

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Start the Day Right with Breakfast



Breakfast is such an important meal because it’s the first time in the day to get great nutrients into your athlete’s body.

Like we discussed in our video, “Stand the Test of Time – The Athlete Pyramid,” our athletes have been sleeping 8-10 hours if they are over 12 years old, and 10-12 hours if they’re under 12 years old.

Your athlete now needs energy to replenish what was used overnight while they worked hard to recover from practice and competition. Breakfast is an Energy Booster. It can set your athlete up for incredible success for the day.

Just like every meal, we need those great macronutrients: proteins, carbohydrates, and fats. This is how we supply the energy to our young athletes. Here are some great examples of macronutrients for breakfast: 


  • Eggs
  • Meats (stay away from the cured meats that contain junk)
  • Yogurt
  • Steel Cut Oats
  • Cottage Cheese


  • Eggs
  • Steel Cut Oats
  • Fruit
  • Dave’s Killer Bread


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Stand The Test of Time - The Athlete Pyramid



Can your athlete stand the test of time?

Building a strong base is the key to athletic success, but so many times, as parents, we’re confused about what the base is. At Gymnast Care, we’ve developed the Athlete Pyramid, which helps you understand what is most important for your athlete, and what’s the proper order to help build an athlete that stands the test of time. What makes pyramids so special? It’s their incredibly strong base of course! Pyramids have lasted thousands of years because their base is wide and strong. This is exactly how we want your athlete’s life structured. A Strong Base that we can then build amazing athletic performance from.

Nutrition and Hydration

We start at the base of the Athlete Pyramid, which is nutrition and hydration. Without great nutrition, our athletes are more prone to injury, their performance is decreased, and they don’t have the nutrients they need to excel in school. But when we get nutrition...

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The Right Food at The Right Time



Welcome to our amazing NUTRITION presentation on what our athletes should be eating each and every day. Getting the right food in our athlete’s bodies at the right time is essential for athletic success and is the cornerstone to make sure we get them all of the energy they need during the day.

Now, you don’t have to follow our plan, but this can lead to serious consequences like decreased energy, decreased training response, increased chance for injury, delayed onset of puberty and even bone loss. Why even take the risk that something like injury could happen? Instead, eat the right food at the right time!

We spread our young athletes meals across the whole entire day to give them lots of fuel for their body to recover from the previous day’s practice, and prepare their bodies for practice today.

Meals are eaten every 2 hours. If breakfast is at 8 am, then mid-morning snack is at 10am and lunch at 12pm. You get the idea! Here are the meals we should be...

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Barefoot Gymnasts, Movement, and Core Control with Former Gymnast and Podiatrist Emily Splichal

As our special guest for joining us for today's episode, click here to download our Because She's Worth It: A Nutritional Guide for Parents with Daughters digital copy for FREE!


Dr. Emily was kind enough to offer the Gymnast Care Team a special gift. Just use this code: GCP15 When you check out to receive 15% off! Click here to reach Naboso Barefoot Technology.

Find Emily on her social media pages:

Dr. Emily on Facebook

Dr. Emily on Instagram

So let's get into the episode!

Intro: Welcome to Episode 39 of the Gymnast Care Podcast. In today's episode, we learn about how to connect the foot to your full body so your gymnast can protect her feet, knees, hips, and even lower back. We do all of this with the former gymnast, gymnastics coach, and podiatrist, Dr. Emily Splichal. Emily is an expert at integrating movement to better train athletes and is a specialist in barefoot movement.

She’s created Naboso Technology which is a barefoot technology designed to turn your...

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All In with Gymnast, Coach, Parent and Physical Therapist Alyssa Herrera-Set

As our special guest for joining us for today's episode, click here to download our Because She's Worth It: A Nutritional Guide for Parents with Daughters digital copy for FREE!


  Find more about Alyssa Herrera-Set Here: gymSAFE, Alyssa's Non-Profit to Support Gymnasts On The Move Physical Therapy, Alyssa's Practice Site  

Intro: Welcome to Episode 38 of the Gymnast Care Podcast. In today’s episode, we look at a very unique perspective of the sport of gymnastics from a former gymnast and gymnastics coach, and current gymnastics parent and physical therapist specializing in gymnastics, Alyssa Herrera-Set.

One of the things Alyssa gets into right away is how emotionally connected she was to gymnastics and how important it was to her when she was a child, and how the love of gymnastics continued to grow throughout her life to where she now specializes as a gymnastics expert.

We mention Alyssa’s non-profit for gymnasts called Gym Safe and you can find the...

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