1️⃣  💪 ROUND ONE: Power Foods Face Off 

These nutrient-packed foods go head-to-head to fuel your body for top performance!

🥚 Eggs vs. 🥄 Greek Yogurt
💡 Eggs deliver a complete protein punch with B vitamins for energy, while Greek yogurt offers gut-friendly probiotics and more protein per servingthan regular yogurt.

🥑 Avocados vs. 🐟 Salmon
💡 Avocados provide healthy fats for long-lasting energy, while salmon is rich in omega-3s, which reduce inflammation and improve muscle recovery.

🍌 Bananas vs. 🍠 Sweet Potatoes
💡 Bananas are the perfect pre-game snack with fast-digesting carbs + potassium to prevent cramps, while sweet potatoes offer complex carbs for sustained energy.

🥬 Spinach/Kale vs. 🍓 Berries
💡 Leafy greens supply iron to boost endurance and oxygen delivery, while berries reduce muscle soreness and speed up recovery.

🔥 WINNING STRATEGY: Rotate these powerhouse foods into your diet for a balanced mix of fast & slow carbs, proteins, and healthy fats!

2️⃣ 💦 ROUND TWO: Hydration Battle

Hydration is the defensive strategy that keeps you in the game longer!

🏀 Pre-Game Hydration vs. 🚰 Mid-Game Sips
💡 Drinking water 2 hours before activity prevents dehydration, but sipping throughout keeps performance strong. Both win!

⚡ Electrolyte Drinks vs. 🍊 Hydrating Foods
💡 Electrolytes (sodium, potassium, magnesium) keep muscles firing, but fruits like oranges and watermelon hydrate naturally. Which one works best for you?

🔥 WINNING STRATEGY: Start your hydration plan early and match fluids to your sweat level.

3️⃣ 😴 ROUND THREE: Recovery Showdown

You train hard—but do you recover smart?

💤 7-9 Hours of Sleep vs. 🏋️ Active Recovery (Stretching, Mobility, Light Movement)
💡 Sleep is when muscles repair and grow, but light movement on rest days keeps circulation flowing and reduces stiffness.

🥛 Chocolate Milk vs. 🍹 Protein Smoothie
💡 Both replenish glycogen and rebuild muscle! Chocolate milk is a natural carb-protein combo, while a smoothie lets you customize nutrients (fruit, protein, healthy fats).

🔥 WINNING STRATEGY: Don’t skip recovery! Prioritize sleep, active recovery, and post-workout fuel.

4️⃣ 🌱 ROUND FOUR: Spring Fueling Face-Off

Spring brings fresh foods and new energy—use them to your advantage!

🍓 Seasonal Berries vs. 🍊 Oranges
💡 Both are loaded with Vitamin C, but berries offer anti-inflammatory properties that help reduce muscle soreness.

🥕 Carrots vs. 🌿 Asparagus
💡 Carrots deliver beta-carotene for eye health & immunity, while asparagus supports digestion & detoxification.

🔥 WINNING STRATEGY: Take advantage of seasonal produce for a fresh, natural nutrient boost!

🏆 Final Buzzer: Time to Take Action!

You don’t win championships by accident. Whether you're training for your next game, race, or personal best, the right nutrition, hydration, and recovery habits will take you to the top.

🔥 WINNING STRATEGY: Do you need help with your Sweet 16 performance hacks? Email me ([email protected]) and let's chat about how I can help you nail your nutrition and become the best, fastest, strongest athlete you can be! 

Game on!
Jenn