How much electrolytes does your athlete need? Sodium is the one that counts — 3 to 4 grams a day at ages 10 to 18, and 2 to 3 grams at ages 6 to 9, spread across five blocks. Potassium, magnesium and calcium matter for health, but they are not what holds fluid in. Sweat carries roughly nine times more sodium than potassium. Food first, the salt shaker second, a product only where the schedule breaks

Fading late in games. Cramping. Asleep in the car at 6 p.m. Not gaining strength no matter how hard they train. Those symptoms usually start hours earlier, with a lunch that came home uneaten — and it is almost never the food. Here is what to pack for school lunch and breakfast so it actually gets eaten, and how to fix one fuel gap at a time.

Is your athlete already dehydrated before preseason practice even starts? For most, yes — about 76% are dehydrated in the morning and 66% stay that way all day. That costs roughly 8.3% of muscle endurance, 5.8% of power, and 5.5% of strength before the first whistle. Here's the simple fluid and sodium plan that fixes it, what to do on two-a-days, why cramping happens, and the lineman who added 90 pounds to his bench in five months.

What Do I Feed My Athlete When Why distance runners get tired and plateau — October for cross country, end of year for track. From USA's #1 Fueling Expert, Dawn Weatherwax, RD, LD, LAT, ATC, CSCS. · Sports Nutrition 2Go

What Do I Feed My Athlete When There's No Time To Eat? USA's #1 Fueling Expert, · Dawn Weatherwax, RD, LD, ATC, CSCS · Sports Nutrition 2Go

Why Isn't My Athlete Getting Faster or Stronger? Sports Nutrition 2Go · Dawn Weatherwax, RD, LD, ATC, CSCS · USA's #1 Youth Athlete Fueling Expert

Is your youth athlete fading in the 2nd half? USA's #1 Youth Fueling Expert Dawn Weatherwax, RD, LD, ATC, CSCS reveals real foods for every fueling zone — before, during & after activity. Fix misfueling at sn2g.com.

6 signs of athlete misfueling. Learn the 4 fueling zones and how proper fueling improves energy, recovery, and performance with Dawn Weatherwax. Low energy during practice Heavy legs late in games Poor focus Slow recovery Parents often assume the issue is conditioning. But very often the real issue is misfueling. When athletes don’t fuel properly before, during, or after activity, performance can drop even when training is strong.

Low energy during practice Heavy legs late in games Poor focus Slow recovery Parents often assume the issue is conditioning. But very often the real issue is misfueling. When athletes don’t fuel properly before, during, or after activity, performance can drop even when training is strong.

Prevent game-day cramps with an evidence-based hydration + sodium plan—led by Sports Dietitian Dawn Weatherwax, RD, LD, ATC, CSCS.

Healthy Olive Garden classics rebuilt: lighter Alfredo, Italian salad, and breadsticks under 10% sat fat. Free recipe download + Food for Speed TV demo.

Stomach pain or cramping? As a Sports RD/ATC, I fix gut issues with testing, timing, and clean fuels so athletes play better—without gimmicks.

Is your athlete always tired? Discover 5 hidden causes — fuel, hydration, iron, overtraining, sleep — plus quick fixes & when to see a Sports RD

Simple snacks that fuel athletes before practice or games. Quick carbs, hydration, and sodium tips included. Free snack guide inside.. FREE SNACK DOWNLOAD INCLUDED!

Parents: Boost your athlete’s energy, prevent injuries & improve recovery with 4 proven nutrition habits. Free tips & tools inside!

Tired of hidden sugar and energy crashes? These 5 clean dinners fuel young athletes with real ingredients—for strength, recovery, and growth.

“What’s the best supplement to help my athlete gain strength, recover faster, or improve performance?”

Why your athlete’s next big performance could come from the fridge… not a pricey supplement! This blog is for parents, coaches, and young athletes who want a simple, affordable, and science-backed way to recover fast and perform better.

uel smarter with expert plans for youth athletes ages 6–18. Get meal plans, recovery tools, and supplement guidance from Dawn Weatherwax, RD — host of Food for Speed TV. Free talk and resources available now.

Discover why Joyride Sweets are the smarter snack choice for young athletes! Plant-based, low-sugar, gut-friendly, and co-created by D1 runner and YouTube star Ryan Trahan. Fuel smart, snack smarter, perform stronger!