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Sports Performance Academy Blog

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Injuries are already starting, can we stop them together?


I saw a post this week from a collegiate and Olympic athlete showing her leg after she tore her Achilles on vault this week...and I thought, sadly for her it's too late, but it's not too late for our Sports Performance family!

Major sports injuries happen far too often. I've witnessed a lot of them, and trust me, you don't want one to happen to your athlete.

But what do we do to prevent them? How do we stop them?

Many of you know we have a program called the Sports Performance Academy. We help parents and athletes succeed through nutrition, performance, and recovery in sport, and by building habits that last a lifetime.

Each month, I do live training on an important component of being an athlete and this month we're going over injury prevention. Here's the title: 

5 Critical Steps To Keep Your Athlete Injury Free This Season

We have thousands of team members on our email list, and I don't want ONE of you or your athletes to suffer an injury this year...this is how important...

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Why are your athletes getting Overuse Injuries?


Do you have an athlete that is experiencing heel pain? How about knee pain? Or what about hip pain, lower back pain, upper back pain, shoulder pain, elbow pain or wrist pain?

Unless there was a serious injury that undoubtedly created this pain, these are all types of overuse injuries. These are SO common in sports, so what’s the reason?

WHY is this happening?

Let’s take a look at our “athletic pyramid” to get some answers…


  1. They’re not getting the right nutrition and hydration. They may be deficient in something like a mineral or some micronutrients, they might not be drinking enough water, or maybe they just aren’t eating enough great quality food. The problem is, this slows down recovery and there isn’t enough time between practices to get back to their base line. It becomes a downward spiral that leads directly to overuse injuries.
  2. They’re not getting enough rest. I may sound like a broken record, but...
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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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Know exactly WHAT & WHEN to feed your athlete for success!

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