Lady Tiger Powerlifting

Sleep-deprived athletes don’t win championships. 😴 💤 Lack of sleep = slower reaction time, weaker lifts, & increased injury risk. Want to perform at your best? Prioritize 8+ hours of QUALITY sleep! Your gains & game depend on it!

Student Athlete, “I’m always sore and tired. I can’t figure out why.” Me, “Your nutrition consists of Chick-fil-A , protein bars, Celsius, zero fruits and veggies, no breakfast and you’re up till midnight most nights per your intake forms.” Athlete, “It’s hard to eat meals, I’m up late because I have school work.” Me, “Show me your screen time from this week? You’re averaging 5 hours on TikTok alone. Why can’t you replace screen time with school work so you can get the sleep you need to gain the energy you don’t have to get stronger like you said you wanted? Additionally, why aren’t you eating the 3-5 meals we discussed with the fruits, veggies and proteins you agreed to consume when you set your goals this year? You would be less sore if you had more nutrients in your body especially around training!” Athlete 🦗🦗 This applies to adults too. You HAVE time for what you prioritize. There’s 168 hours in a week. You have time for meal prep and homework if you log off social media. You have time to sleep 7-9 hours if you put down your phone and set your schedule. Your focus and habits in youth dictate your direction in life and position as an adult. You won’t be a student athlete forever. Make healthy choices NOW! You know I’m right 💪

Performance nutrition for baseball! 🧢 Nutrition must support explosive power, strength & fast recovery. ⚾️Prioritize high-quality protein (20-40g/meal) to build/repair muscle ⚾️Reduce soreness pair with carbs, fats & micronutrients for energy, joints & resilience through long seasons. Backpack/Locker grabs (portable recovery): • Greek yogurt + berries • Hard-boiled eggs • Jerky or tuna packets • Protein bars/shakes (20g+) • Cheese sticks + nuts Fridge staples (meal prep): • Chicken, turkey, lean beef, steak • Salmon (omega-3s for throwing arms) • Eggs, cottage cheese, Greek yogurt • Beans/tofu + quinoa/rice + veggies Cooler game-day musts: • Chocolate milk (classic carb + protein recovery) • Protein shakes/smoothies • Turkey wraps • Yogurt + fruit + nut butter Hit protein + carbs post-game/throwing within 30-60 min to maximize gains & recover faster. nutritionwithwendi.com/blog/…