Are your athletes consistently eating a minimum of 3 meals daily?

If you are serious about gaining weight as a high school or college athlete you need to have the RIGHT foods on hand at the RIGHT times‼️ 💪By doing so you can fuel strategically and optimize muscle protein synthesis: ✔️Eat two breakfasts. 30 g of protein within 30 minutes of waking up followed by a grab-n-go option 1-2 hours later! -We suggest turkey egg bagel sandwich + fruit + milk for breakfast 1 and protein fruit PB smoothie breakfast 2 ✔️Track your meals and snacks for 2-3 days to see how much you're eating and the protein sources. -We suggest doubling protein sources and carbs at meals and snacks when able to increase kcal by 300-500 daily. -Do not skip meals. 3-4 balanced meals daily to meet nutritional needs. ✔️Fuel up with carbs + protein 1-2 hours before training. -We suggest berries + Greek yogurt. -Use my "Chew-Nibble-Sip:4-2-1 Fueling Strategy" ✔️Refuel with protein + carbs + protein + creatine immediately after training to repair and rebuild muscles. This also helps facilitate the recovery process and glycogen uptake. -We suggest Chocolate milk + creatine + banana ✔️Sleep 7-9 hours and hydrate with 100 oz of fluid. -We suggest setting alarms to drink 20 oz every 2 hours. -Put away electronics 1 hour before bed and stick to a schedule. Poor sleep decreases testosterone levels impairing recovery and muscle growth. We have helped thousands of male and female athletes gain weight over the years using the fundamentals. More females than males per my records...👇✔️🍽️

6 protein recommendations for student-athletes and active adults who want to build muscle! 💪Eggs at breakfast 💪Chicken at lunch 💪Venison as a snack 💪Salmon or steak at dinner 💪Greek yogurt 2 hours before workouts followed by chocolate milk post-training.