Ok parents, this one is for you!

Wait, what?

I bet you didn’t think that’s the route I was going to take did you?

Maybe you thought I was going to get all sciency on this article and talk about supplements and nutrient timing, huh?

Nah, I will leave that for another article and bore you some other day.

If you are a high level athlete looking to take your nutrition and recovery to the next level stop where you are and email me right now at evan@forge-rx.com and let’s chat.

But, if you are a parent with a youth athlete this article is right up your alley.

Don’t get me wrong, nutrition and recovery is still important for young athletes, but the main goal is to keep it simple.

And, it starts with YOU THE PARENTS!

This is the perfect time with your young athlete to educate him/her on how to make healthy choices with food, fuel their body appropriately, reduce stress and SLEEP.

Set them up for success NOW, so they know what to do when they are in college or at the pro level.

Are you doing this?

Well, this your wake up call!

Let’s keep it simple shall we?

First, let’s talk about food.


No – Chic fil a biscuit and Tea

“Because it is quick”

Yes – 2 frozen whole wheat waffles, 1 ½ tbsp. peanut butter, ½ cup blueberries and 1 cup low-fat milk.

Teach your kid to make this meal. He will feel wayyyy better, fuller and more alert at school.

This is also a great pre training or game meal just replace the milk with water.


No  – Pizza from school and a coke

Come on! So are we teaching our kids how to have type 2 diabetes and wanting an afternoon nap instead of gearing up for their practice or game in the afternoon?

Yes – 4oz or 4 slices of deli meat, 2 slices whole grain bread, 2 slices of red onion, 1 tsp yellow mustard, 1 low fat cheese stick, 1 apple and 1 cup baby carrots

Does your kid not like vegetables? Teach him to! All kids have a phase, but over time they begin to widen their horizon and variety with food.

Does your kid play baseball or softball? This could be a great in between games snack with plenty of water.


No –

Anything fast food.

Look, I know as a mom/dad your life is crazy running kids around to practice after practice after practice.

Is it ok to eat out on occasion with the team? Of course, but if it’s every night YOUR waistline and your kids waistline will get bigger every year and you will wonder WHAT THE HECK HAPPENED!

No time? You got to make time! Your kids performance on the field will show.

Yes – Turkey burger: 4 oz lean ground turkey, 1 whole wheat hamburger bun, 1 tsp ketchup, cucumber slices, 1 cup low fat milk or water, ½ cup grapes


No – Slim Jim and Mountain Dew or Doritos from the ball field.

Yes – Whey protein (not going to hurt your kid), 1 banana and almonds, or peanut butter sandwich or sliced apples and almond butter.


A 1% dehydration ALREADY can elicit a performance decrease.

Teach your kid that water is good and to drink plenty of it! By him/her a fancy hydro Flask and let them carry it around.

Coke and sugary drinks on occasion are not a problem, but not the main liquid they should drink.

Long day at the ball field? Throw some electrolyte effervescent tablets like from the company NUUN in the water.


Whether you like to admit it or not your kid is stressed out. He/she has everything from homework, tests, hormones, games, practice and you to deal with.

Be there for your kid and don’t beat them into the ground about playing in the pros or some crap. If they are good enough they will make it. Support your kid. Let them enjoy their childhood because they only get one.


Sleep is huge! Make sure your kid is getting at least 8 hours a night. Tell them to turn the t.v. off and get some shut eye!

They might make a fuss but their school work and performance on the field will be on point instead of them running around with one eye open because they are about to pass out.

Caloric intake, nutrient timing, supplements, and other forms of recovery come in to play as well after you and your kid get the basics down and we get older/higher up levels of play.

PLEASE help your kid out and show them the way, so when you aren’t around they will have healthy habits in place.

Want to learn more about what I discussed, more advanced nutrition and recovery methods and for me to answer some questions you may have?

You are in luck!

Forge-Rx is having a Sports Performance Clinic May 15th at 7:30. We will start at 7 pm with a cookout.

Topics include injury prevention, strength and conditioning for performance and nutrition for athletes.

It should be a good time so make sure you call 470-429-3684 to register!


–          Evan, training and nutrition coach at Forge-Rx