Coach Thomas

🏆Student-athletes often cannot meet elevated needs through three large meals alone. Strategic snacks (mini-meals) help by:  • Adding 200–500+ kcal and key macros/micronutrients without requiring another full meal. • Supporting steady energy, blood glucose, and focus between classes/practices. • Enabling proper pre- and post-workout fueling (carbs to top off glycogen and sustain intensity; protein + carbs for recovery and muscle repair). • Filling gaps in common shortfalls (e.g., calcium/protein from dairy or fortified options, iron from fortified cereals or lean proteins paired with vitamin C sources, carbs from fruit/grains). • Distributing protein intake across the day (better for muscle protein synthesis) and reducing the risk of large energy deficits. NCAA resources note that frequent lighter snacks can improve nutrient delivery around training while minimizing GI discomfort from very large meals. Timing matters: carbohydrate-focused options before activity, balanced carb + protein afterward, and nutrient-dense choices anytime to support overall health.

⚾️ Nutrition for the baseball athlete Example: 16 YO 5’11 and 195 lbs Calories: 3,600–3,800 kcal/day 🥩Protein: 160–195 g/day (spread over 4–6 feedings) 🥔 Carbohydrates: 4–6 g/kg = 350–530 g/day for glycogen & explosive power 🧠Fat: 80–110 g/day for hormone & joint health Why nutrition matters👇 🍠Carbs keep reaction times sharp, legs explosive for base running, and arm velocity high. 🥩Protein repairs muscle tissue from strength training, throwing, and hitting. 🥑 Healthy fats reduce inflammation from repetitive movements and aid hormone production (key for a growing teen athlete ). 🍉Consistent fueling prevents late-game fatigue and keeps performance steady over long tournaments.

The danger zone that no teen, athlete or adult should ever reach for... 🚨Energy drinks and youth athletes🚨 Children, teens, and young athletes avoid energy drinks, citing potential health risks and the lack of performance benefits. Caffeine Overload -Many energy drinks contain high levels of caffeine (often 200-300+ mg per can) -Increase heart rate and blood pressure -Cause jitteriness, anxiety, or poor sleep -Hurt focus and recovery **Using an energy drink for fuel is like rearranging furniture on a sinking ship No Substitution for Nutrition No energy drink can replace proper fueling, hydration, or sleep. Athletes need real food, hydration, and balanced meals to perform and recover optimally. Hidden Ingredients Energy drinks often contain herbal stimulants (like guarana, yohimbine, or ginseng), sugar alcohols, and other ingredients that cause GI distress. Better Alternatives -Water + electrolytes -Coconut H20 or cherry juice for fuel -Chocolate milk post-workout -Coffee in moderation (for older athletes) -Carbohydrate-rich snacks for energy Fuel with food first. Energy drinks are a shortcut with a cost—especially for developing athletes. nutritionwithwendi.com/blog/…