If you added this smoothie in for breakfast for the next 45 days, you could easily gain 10 lbs‼️ ⭐️Weight Gain Shake⭐️ •1 frozen banana • 1 cup frozen berries •1 cup of rolled oats •1 scoop whey protein •2 tablespoon nut butter •1 cup whole fat fairlife milk ✔️50g of protein ✔️30g of fat ✔️70 g of carbs ✔️740 kcal 👍Add dry ingredients to freezer bags in advance for the week! Make 6 ahead of time and then add liquid when you’re about to leave for the day!

If you're not at 50 g of protein by 1 pm you're likely not eating enough total daily protein. A simple protein breakdown to have at meals & snacks to hit 150 g! 👉30 g at breakfast 👉10-15 g at snack 👉25-30 g at lunch 👉10-15 g at snack 👉25-30 g post-workout 👉30 g at dinner

🚨"Heavy foods" that are high-in fat that require longer time to digest that should be avoided around🏋️training & games: 🥩Ribeye 🍟Fast food 🧈Heavy cream 🥛Whole-fat dairy 🥓Bacon & sausage 🍝Marinara & fettuccini alfredo sauces 🔗Fueling game day tips bit.ly/3zZXv8y

If you want your athlete to gain weight they're going to need to eat more kcal, protein, carbs, and drink more fluid. A 6'0 185 lb. athlete is going to need 6,000+ kcal, 200 g protein, 500 g CHO , 90 g+ of fat daily to gain muscle if they are training > 2 hours per day 7 days a week. (Often little rest days in those that reach out to us). ✔️First track your kcal and know how much you are eating. Then add in another 300-500 kcal daily. Focus on being consistent. ✔️Gaining weight takes time. Too many try to eat too much too quick and either quit or end up gaining fat and not muscle. 👇Get the weight gain guide or one of our other resources to help you to improve your nutrition. nutritionwithwendi.com/downl… – at Nashville, TN

Student-athletes should be eating a second breakfast!! This is something we help both high school and college athletes integrate into their busy schedules!! Nutrients missed at breakfast are often not made up later in the day according to research. Athletes also have higher energy demands than their non-active counterparts. PB nut butter toast is a great second breakfast!!

A 14 year-old, 150-pound high school fullback📝NEEDS 3,500-4,000 calories per day to account for basic growth and maturation needs along with supporting training & recovery. 🚨Youth athletes require ⬆️ kcal than non-active kids & adults. How to structure meals & snacks?🧵👇 – at Nashville, TN