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👇A FULL WEEK OF HEALTHY STUDENT-ATHLETE MEALS🧵 Day 1 : Breakfast: 2 eggs + cup of fruit + milk Snack: Greek yogurt parfait Lunch: Turkey cheese spinach wrap + fruit + chocolate milk Snack: Cheese stick + protein bar Dinner: Grilled chicken sandwich + grapes + milk

This is my fact checker 🙏 📖 ✨

Yes, you can still eat healthy at a fast food restaurant. No, I don’t recommend it. But, you can use this guide as an athlete or active adult to make the ⭐️ BEST choice 🚘. A 🧵 Chick-fil-A, Inc. Order: Breakfast: Greek yogurt parfait Lunch: Grilled chicken sandwich + fruit cup

Blood testing for athletes. What you should test to ensure you're on the preventive side? Blood work can help us identify a deficiency, or reduce the risk of a deficiency! Labs we recommend testing for female athletes: -Ferritin -Cortisol -Lipid panel -Vitamin D levels

The health and performance meal and snack guide: ✅ >100 Recipes & > 70 pages 🧑‍🍳Tailored for athletes, busy sports parents, and coaches 🔥 Includes performance tips, meal prep strategies, and game-day fueling guidance 📲Get your copy on sale now📲 nww-membership.systeme.io/health-and-per…

Baseball players: -Grab protein rich snacks to build muscle, support energy and to optimize strength -Never leave home without your H20 bottle -Always have some form of color on on your plate 2-3x/day -Never skip breakfast and always pack pre-workout protein + carbs -Sleep 7-9

🚩Low Ferritin in Female Athletes May Cause: -Poor recovery -Decreased performance -Fatigue or low energy -Increased injury risk -Cold hands/feet, brittle nails -Brain fog and difficulty concentrating ✅ Optimal Ferritin Ranges: "Normal range" 15–150 ng/mL (this is the general

Athletes trying to gain muscle and strength this tip is for you!💪 -Eat two breakfasts -Eat 3-5 balanced meals per day -Pre and post workout protein + carbs + creatine -Supplement second food first -Consume whole foods 80% of the time -Put the phone down and pick up your water

“Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.” -Joshua 1:9 🙏

Matthew 28:19 “Therefore go and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit.” One name (singular), yet three persons Father, Son, and Spirit.

Normalize snacking on Whole Foods instead of ultra processed junk. You’ll feel better, perform better and optimize your recovery. -Cucumber -Grilled chicken -Diced apple -Sliced avocado Keep it simple. A colorful plate is a healthy plate. Eat the rainbow 🌈

You want to help your teen athlete get healthier, stronger and faster!? -Meal prep as a family 1x/week -Eat breakfast daily and pack snacks -Have a no screens before bed policy during the week Your kid doesn't need a high end gear, or specialized training they need discipline,

You don’t accidentally end up in a championship game. If you want to be a champion, you have to earn it. 🏆 ✔️ Hydrate consistently ✔️ Train hard and smart ✔️ Show up early and stay late ✔️ Prioritize quality sleep ✔️ Stay coachable and humble ✔️ Be the teammate others can count

Philippians 4:6-7 “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” Thank you,

Worry is powerless, but prayer is powerful. Fear looks at the storm, but faith looks at the Savior. No matter what shakes the world, God remains unshaken. This life is temporary, but heaven is forever, and Jesus has already secured our place. Shut off the news. Read your Bible

The lines of life To criticize:🧍‍♂️🧍‍♀️ 🧍‍♂️🧍‍♀️🧍‍♂️ 🧍‍♂️🧍‍♀️🧍‍♀️ 🧍‍♂️🧍‍♀️ 🧍‍♂️🧍‍♀️ 🧍‍♂️🧍‍♀️ 🧍‍♂️🧍‍♀️ 🧍‍♂️🧍‍♀️ To gossip:🧍‍♂️🧍‍♀️ 🧍‍♂️🧍‍♀️ 🧍‍♂️🧍‍♀️ 🧍‍♂️🧍‍♀️ 🧍‍♂️🧍‍♀️ 🧍‍♂️🧍‍♀️ To get involved:🧍‍♂️🧍‍♀️🧍‍♂️🧍‍♀️ To encourage: 🧍‍♂️ 🧍‍♂️🧍‍♀️ To serve and help:🧍‍♂️ Which line are you in?

Gain 10 lbs by September: ✔️Track your nutrition ✔️2 plates of food ✔️2 breakfasts ✔️Whole-fat dairy ✔️Avocado to meals ✔️Nuts and seeds ✔️Add PB to toast & smoothies ✔️Turkey sandwiches between meals ➕Eat 500+ kcal daily (what gets measured is managed by journaling and/or

⚾️Arm care and recovery nutrition for baseball players is essential for both performance and injury prevention, especially for pitchers and throwing positions. -Hydration: Minerals before/during training -Leucine Rich protein : Eggs, dairy, steak, beef, fish and chicken

Healthy snacks for athletes 2-3 hours before a tough workout: 🌬️Fruit smoothie 🌬️Protein oatmeal + berries 🌬️Bagel + honey + Greek yogurt 🌬️Frozen grapes + turkey sandwich 🌬️Banana yogurt toast + drizzle of maple syrup ⛽️Your body needs a mix of carbs and a little protein 💪!