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.

Join Dawn Weatherwax, RD, LD, ATC, CSCS, on May 21 at 7 PM EST for a free live talk revealing the top 3 nutrition secrets every parent must know to boost their young athlete's performance, recovery, and growth.

"Energize Game Day: What Athletes Should Eat! 🏅🍽️"

Protein powder is usually safe for teen and youth athletes when it is third-party tested and fills a real food gap. Most athletes under 18 get enough protein from food, so a shake is a tool, not a requirement. Look for NSF Certified for Sport first, keep it to one a day, and see the real risks, from lead to hidden steroids, plus whey vs plant, stomach issues and acne.