Mike Nitka

How to get ridiculously strong: 🔹Avoid/limit alcohol 🔹High protein breakfast daily 🔹Rest/recover a min of 1day/wk 🔹Strength train 3-5x/week 🔹Sleep 7-11 hours nightly 🔹Drink 100-120 oz H20 daily 🔹Eat 2 g/kg/bw/protein/day 🔹5 g of creatine monohydrate daily 🔹Carbs + protein around training & competition

Here is a sample slide from my health and performance playbook that can help any high school or college get the right fueling options for their student-athletes to help them repair and rebuild! Pick up a copy today! bit.ly/m/NWWservices

Football is a game of speed, strength and skill. What you eat, what you drink, and how you care for your body will directly influence how you train and perform. Your body will respond BETTER with: -Lean protein over fried fatty proteins. -Water and plenty of minerals over soda and sugary drinks. -Avoid alcohol/tobacco/smoking/vaping and staying out too late in bad situations with negative influences. -Consistently eating fruits, veggies, healthy fats and balanced meals. -Quality rest, recovery, positive attitude, and healthy environment with people who support you! -Quality carbohydrates from whole-grains, potatoes, and oats instead of chips, white pasta, and candy. -A solid 7-9 hours of sleep. Athletes need 9-11 hours and summer is a great time to dial in your sleep. If you truly want to play at the next level, land a scholarship, or in the NFL you're going to need to do things differently. If you can't be bothered or inconvenienced to change your nutrition, sleep, hydration, and recovery don't be surprised when the league doesn't call you.

Eat foods that fuel your mind and muscles! Here’s a grocery list for athletes starting summer training tomorrow! It’s Sunday and you have plenty of time to get to the grocery store, cook, and plan ahead for the week‼️ Remember, champions are built in the off-season with proper nutrition, sleep, hydration, recovery, and consistency in training!

What to eat on game or tournament day if staying at a hotel: ➖Hard boiled eggs, sausage, or scrambled eggs (plenty of salt added in preparing these breakfast items) ➖English muffin or whole grain toast ➖Peanut butter cup (pair with fruit later) ➖Fill up your H20 bottle! Hydration is key ➖Fruit (Most hotels offer banana, orange, apple) ➖Greek yogurt ☑️Protein ☑️Carbs ☑️Calories ☑️Healthy fats ☑️Hydration More free tips on fueling games/events for travel at nutritionwithwendi.com

How are you helping my your student-athletes get better this summer? If you send them out with a summer training schedule along with tournaments how are they fueling their bodies? Do they know what to eat before and after training? What about the amount of calories or protein to support muscle growth and recovery? Coaches, parents, athletic directors, teachers, trainers, and those that follow this page what are you offering your athletes for guidance? 👇