Kaci Ludwig, MAS, ATC

Youth sports is on life support. If you think it’s fine, you’re not paying attention. Kids age 10-12 are playing way too many tournaments and travel ball. Parents treat it like the World Series. They need less travel, more rest, fueling, and actual development. They’re 12 YO. The data backs it up: ❌70% of kids drop out of organized sports by age 13. ❌Professionalization (year-round single-sport focus, heavy travel/tournaments) drives overuse injuries, overtraining, and burnout. ❌Nearly 1 in 10 youth athletes experience burnout; up to 35% deal with overtraining. ❌Early specialization before 12-13 raises injury and burnout risks significantly. Multi-sport kids who rest and play for fun stick around longer and develop better. Let them be kids. Prioritize recovery, fun, and long-term health over trophies. The best athletes often sample multiple sports early and specialize later. Who else sees this?

Student athletes and parents repeat after me…. Fast food is not an appropriate pre-game meal. You spend hundreds and thousands of dollars on fees, equipment, specialized training and then feed the body garbage? You have time and resources to plan ahead and you should! Your son and daughters would have more energy, less muscle cramping, better focus, performance and overall recovery with the basics! 3 hours before game time fuel up with a game winning performance plate!! ✅Lean beef rice bowl + fruit + coconut water ✅Grilled chicken wrap + grapes + pretzels ✅Turkey sandwich + fruit + Greek yogurt Keep it simple!

Sleep quality and duration drives our appetite, mood, focus, concentration, health, recovery and overall performance! 📊 70% of high school athletes are not getting enough sleep. ⚠️ Student-athletes who regularly sleep < 8 hours per night are 1.7× more likely to get injured and fatigue faster. Meanwhile, the pros do the opposite. They sleep more, not less because recovery, hormones, strength, focus, and injury prevention depend on it. 👉 Testosterone, growth hormone, muscle repair, and brain recovery are all driven by sleep. You cannot out-train poor sleep. And this doesn’t just apply to athletesadults need it too. Many adults crave sugary foods high in kcal but low in nutrition to "focus". A simple rule to live by: Never stay up late for something you wouldn’t wake up early for. If you want to understand: • How much sleep student-athletes actually need • Why sleep deprivation sabotages performance and health • What parents and athletes can do now Read the full breakdown ⬇️ 🔗 nutritionwithwendi.com/blog/…

💦H-Y-D-R-A-T-E💦 Pre-training •16-20 oz. 2-4 hrs. before •8-12 oz. 15-20 min before During workouts •10 oz. for every 60 min. Post-training •16-24 oz. for every lb. lost w/in 2 hrs. •8 oz. chocolate🥛will replenish electrolytes along with protein & carbs to refuel💪

You should be thinking about your game day meal and night before game meal NOW if you play Friday night!! Football, volleyball and soccer athletes I'm speaking to you. As well as runners! Don't neglect your race day nutrition for Saturday! nutritionwithwendi.com/blog/… nutritionwithwendi.com/blog/…

💦H-Y-D-R-A-T-E💦 Pre-training🏈 •16-20 oz. 2-4 hrs. before •8-12 oz. 15-20 min before During🏋️‍♂️ •10 oz. for every 60 min. Post-training⚽️ •16-24 oz. for every lb. lost w/in 2 hrs. •8 oz. chocolate🥛will replenish electrolytes along with protein & carbs to refuel💪