The worst thing you can do after practice is NOTHING. Not eating after training is one of the most common things I see athletes do without even realizing the impact it has. And it's not just about missing a meal. Here is what it actually does to your body: 1. Increases muscle soreness and slows recovery Your body breaks down muscle during training. Without protein and carbs, it has nothing to rebuild with. The result is more soreness and a longer recovery time before your next session. 2. Makes it harder to build muscle Total protein throughout the day is what drives muscle building. But skipping the post workout meal makes it significantly harder to hit what your body needs in a day. And the carbs you eat after training specifically help replenish your energy stores so your next session does not suffer. 3. Drains your energy for the next session Whether that is tomorrow's practice, a game the next morning, or a two-a-day later that day. Glycogen stores depleted during training need to be replenished. Skip the post workout meal and you are starting your next session behind. 4. Increases injury risk over time Consistently skipping post workout nutrition leads to low energy availability. Over time that means chronic fatigue, persistent soreness, and a body that is more vulnerable to injury. You do not need a full meal right away if that's not realistic. But getting a carb focused snack with some protein in within that first hour after practice is such a difference maker when you do it consistently. Want to see what a full day looks like based on when you train? Comment MEALPLAN and I'll send you my free 5 day elite athlete meal plan so you can see exactly what a full day of fueling looks like built around your training schedule. Follow @nicklemkerd for daily nutrition tips to help athletes reach their God-given potential.