08/02/2026
I coach athletes of all ages (mostly high school) BUT my young crew can start NOW too!!!
One thing I’ll never understand is why people question giving kids things like collagen, protein shakes (in moderation) or electrolytes… but no one bats an eye if they’re eating a box of Dunkin’ Munchkins.
We have to start changing the conversation around what “healthy” actually looks like for young athletes.
Everything in MODERATION, of course and this depends on your kids size/weight etc…. But young athletes need fuel just as much as their older siblings—or even their parents.
This is a typical football practice routine for my 7-year-old.
Hydration comes first. Summer practices are no joke, and getting fluids and electrolytes in before, during, and after practice makes a huge difference. I also make sure it tastes good because if they enjoy it, they’re much more likely to drink it.
Then comes fuel. I keep it simple and fun. Sometimes it’s a Fruit Roll-Up, sometimes Sour Patch Kids on the car ride to practice and then 45/1hr before that with an Uncrustable. Quick carbs for energy, a little fat to help keep him full, and it’s something he’s actually excited to eat.
After practice, we focus on recovery. Last night that looked like grilled white fish, white rice, mixed fruit (pineapple and grapes), and a glass of 2% milk. Nothing fancy just balanced nutrition that he enjoys.
The goal isn’t to create the next Division I athlete.
It’s to help kids recover better, support their immune system, reduce injury risk, build healthy habits around food, and give them the energy to enjoy the sports they play.
Start with consistency with fuel. The performance will follow.
