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Protein myths busted! Contrary to common belief, a high-protein diet doesn't mean weight gain. While protein is essential for muscle growth, high-protein diets are actually very crucial for weight LOSS! 🙈 Why? Proteins increase satiety, reducing hunger pangs, and require more energy to digest, burning more calories. Remember, while protein is key, a balanced diet is crucial. Incorporate healthy fats, carbs, and various vitamins and minerals for overall nutrition and optimal results 💪🏼 In short, the 'high-protein equals weight gain' concept is a myth. Proper protein intake is PART of the equation, but total calories and energy during workouts are significant factors as well. #ProteinFacts #WeightLossJourney #FitnessGoals #NutritionTips #nutrition #sports #athlete #fitness #running #strength #gains #muscle #gym #weightgain #weightloss #healthy #football #baseball
nutrition.with.derek
280
·2023-10-29
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Period Loss doesn’t just happen. A cascade of events or significant changes have to take place in order to cause this hormonal shift 🙈 And continuing to IGNORE those factors can lead to serious issues 😳 #Nutrition #sports #athlete #fitness #running #strength #runner #period #female
nutrition.with.derek
378
·2023-10-10
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2 years later and many runners are still making these mistakes 😔 #onthisday #nutrition #sports #athlete #running #runner #xc #track
nutrition.with.derek
192
·2023-8-14
As a young athlete, you should be building muscle fairly easily (if that’s your goal). It will never be easier to gain muscle in your life than it is right now. So if you’re TRYING to but can’t, something is wrong… NUTRITION — fairly obvious, but the way you eat directly impacts muscle growth. And it’s just getting enough protein, but the DISTRIBUTION of that protein throughout the day, along with adequate calories. Too many young athletes overdo their protein, leading to increased satiety and a resulting insufficiency of calories 🙈 TRAINING LOAD — another HUGE mistake I see is lifting like a bodybuilder. As an athlete, you should NOT be lifting 5-6 days per week. Without the addition of PEDs (which are obviously strongly advised against), your body simply cannot handle the load of adequate conditioning sessions, sport-specific skill work, AND 5-6 lifts per week. So either you sacrifice the amount of condition and sport-specific work you do, OR you try to include all of that with 5-6 lifts, and the QUALITY of the workouts suffer. Either way, this training load will lead to diminished returns as a result of impaired effort. EXERCISE TYPE — similar to what I said above, doing the TYPES of exercises that bodybuilders do will also waste time and energy. Even if your goal is to get bigger (especially in football or basketball), you can achieve that WITHOUT doing bicep curls and tricep extensions. You need to focus on COMPOUND movements to maximize muscular activity without overloading the CNS or time. TRAINING PLAN — you have to be deliberate with your workouts. You can’t just show up and do whatever exercise and reps you feel like that day. There needs to be a scripted, scientific approach to the exercises you do, the weight/reps used, and how often you change these. —————- ⭐️ Comment TRAINING on this post if you need help planning your workouts to optimize performance and growth ⭐️ _________ #nutrition #sports #athlete #fitness #running #strength #soccer #football #basketball #xc #track #lacrosse #baseball #softball #sportsnutrition #wrestling #carbs #protein #meals #nutritioncoaching #diet #dietitian #workout #muscle #weightgain
nutrition.with.derek
27
·21h ago
POST-GAME NUTRITION is not always as important as you think... In youth sports, there's typically a quick turnaround between games, which makes it more crucial to get the proper fuel right after a game. As you progress to higher levels, you might only compete once or twice a week, which allows more time to recover... and thus you can get away with a little less post-game refueling. Either way, it's ALWAYS a good idea to get something to eat and drink after a hard game or race so you can continue training hard and keep your weight up in-season 💪🏼 ____________ #nutrition #sports #athlete #fitness #running #strength #soccer #football #basketball #xc #track #lacrosse #baseball #softball #sportsnutrition #wrestling #carbs #protein #meals #nutritioncoaching #diet #dietitian #gameday #tournaments #recovery #food
nutrition.with.derek
16
·2d ago
GAME DAY FUELING Part 3 In this video, we move past the early morning games and focus on all-day fueling for games later in the day. In these cases, it's important to get your pre-game meal 3-4 hours beforehand, topped off with a light carb before the game... and of course, MORE CARBS during 💪🏼 Any questions?? drop a comment below And stay tuned for the final part of the series tomorrow! __ #nutrition #sports #athlete #fitness #running #strength #soccer #football #basketball #xc #track #lacrosse #baseball #softball #sportsnutrition #wrestling #carbs #protein #meals #nutritioncoaching #game #gameday #raceday #energy
nutrition.with.derek
14
·3d ago
TOP THREE SUPPLEMENTS for Athletes While no one ever NEEDS supplements, and supplements won't FIX a poor diet, there are certainly a few that can help enhance performance along with a solid plan... PROTEIN POWDER isn’t anything “magical”, and it’s not actually necessary — but still strongly recommended. Simply put, it’s just a convenient source of protein to help increase variety and provide a quick option for breakfast or snacks. CREATINE is the most popular supplement out there. It’s well-researched, highly-effective & safe, and nearly impossible to get sufficient amounts from food alone. Whether you’re looking to improve strength, power, speed, or just enhance recovery between sessions, 5g/day of Creatine Monohydrate is HIGHLY recommended. PLUS, studies have shown that it has NEUROLOGICAL benefits as well, which is clutch for students, as well as athletes in contact sports that are at higher risk of concussions 🧠 FISH OIL is a tricky one, because I don’t actually recommend this for ALL athletes; but the ones I DO recommend it for, it’s a STRONG suggestion. That’s because omega-3 (found in fish oil) plays an important role in brain health and protection, mainly due to its anti-inflammatory properties. As a result, it can help reduce concussion risk and symptoms, which is huge for athletes in sports such as football, soccer, and basketball. ⭐ For the FULL list of every supplement I recommend (and why), comment SUPPLEMENT on this post and I’ll send you my FREE supplement guide
nutrition.with.derek
19
·3d ago
5 years ago, I posted this one simple video that changed my life forever… #onthisday
nutrition.with.derek
14
·3d ago