Student Athlete Performance

118 Episodes

Reverse

Why Meal Plans Don’t Work for Athletes (And What Actually Does)

2025-11-2016:37

Most athletes think a meal plan will fix their nutrition, but meal plans fall apart the second your schedule changes.In this episode, Nick breaks down why cookie-cutter meal plans don’t work for athletes, why they kill consistency, and what to do instead if you want long-term performance results. This one will hit home for any athlete who’s ever tried to follow a plan… and couldn’t stick to it.What You’ll LearnWhy meal plans push athletes into “diet mode,” not performance modeHow to build habits that survive schedule changesHow to fuel differently for morning practice vs afternoon workoutsWhy consistency matters more than perfectionWhat elite athletes do when their schedule shiftsWhat is your biggest challenge when it comes to nutrition (i.e. consistency, knowing what to eat, how much to eat, etc.)?📲 Follow NickInstagram: https://www.instagram.com/nicklemkerdTikTok: https://www.tiktok.com/@nicklemkerdTwitter/X: https://twitter.com/nicklemkerd

How to Become an Elite Infielder: Footwork, Timing, and Fundamentals ft. Julius Gaines

2025-11-1840:36

If you’re a middle school or high school infielder, this episode is mandatory listening. Nick sits down with Julius Gaines, founder of Ground Up Baseball and one of the top infield developers in the game. Julius was a top national recruit, a standout at FIU, and later played in the Mariners organization. Now he’s coaching the next generation on how to dominate the infield the right way.This episode breaks down the REAL fundamentals: footwork, timing, arm care, fielding posture, defensive slumps, and how to build an infielder’s mindset that holds up under pressure.What You’ll LearnWhy most infielders struggle with timingThe 3 hops every infielder must master (short, long, and the dangerous middle hop)How elite players use posture, angles, and footworkWhy bad habits form fast and why good habits break even fasterProper arm care for infielders (and how most kids misuse bands)How to recover mentally after an errorWhy multi-sport athletes make better baseball playersWhat part of your infield game do you need to level up this season—footwork, timing, or arm care?Find Julius Gaines (Ground Up Baseball)Instagram: https://www.instagram.com/ground_up_baseballX (Twitter): https://x.com/Ground_Up_Bsb

How to Build Muscle as an Athlete (Without Getting Slower)

2025-11-1317:13

Most athletes think “eat more” or “drink more protein shakes” is the secret to building muscle — but that’s not how elite athletes do it.In this episode, Nick breaks down how to build muscle that actually translates to better performance, without getting slower, heavier, or tired mid-season. You’ll learn how to fuel like the 1%, not the 99%, and how to make small adjustments that create massive results over time.What You’ll LearnHow to eat to grow, not just eat moreWhy most athletes lose muscle in-season (and how to prevent it)The real role of protein, carbs, and fats in muscle buildingHow to adjust intake when training ramps upWhy consistency beats perfection in every phase of trainingWhat’s one small change you’re making this week to fuel like an elite athlete?📲 Follow Nick LemkeInstagram: https://www.instagram.com/nicklemkerdTikTok: https://www.tiktok.com/@nicklemkerdTwitter/X: https://twitter.com/nicklemkerd

Train Your Mind Like a Pro: The Mental Edge Every Athlete Needs

2025-11-1145:41

Athletes train their body, but very few ever train their mind.In this episode, Nick sits down with former MLB player and mindset coach Chad Hermansen to break down the mental side of performance, from confidence to focus to handling pressure. Chad shares what he learned from his time with the Pittsburgh Pirates and how athletes can use the self-coaching model to master their emotions, stop overthinking, and actually perform free.What You’ll LearnHow to build confidence that lasts longer than your last at-batThe self-coaching model Chad uses with MLB & college athletesWhy overthinking kills performance (and how to stop)How parents can help without adding pressureThe truth about training your mind like your bodyWhat’s one mental skill you’re working to build this season?Connect with Chad HermansenInstagram: https://www.instagram.com/chadhermansen/Linktree: https://linktr.ee/CoachChadMentalEdgeGap to Gap Baseball Development App: https://gaptogapbaseball.com/baseball-training-app/

How to Reach Your Full Potential as an Athlete (for Real)

2025-11-0621:32

The reason most athletes never reach their potential isn't from lack of talent, it's because their standards don’t match their goals.In this episode, Nick explains why having D1 dreams means nothing if your habits don’t back them up. From his book From Nobody to Noticed, he shares the truth about what it takes to actually reach your full potential and how to raise your standards in the gym, kitchen, and classroom to finally bridge the gap.What You’ll LearnWhy high goals and low standards never workHow confidence is built through consistency, not complimentsHow nutrition can actually build your confidenceThe real difference between talent and skillWhat's one standard you need to raise RIGHT NOW?Get the book: https://a.co/d/68EQtF6Follow Nick: https://www.instagram.com/nicklemkerd

College Recruiting in 2026: How to Actually Get Noticed

2025-11-0435:32

Recruiting has changed... again.With the transfer portal, new NCAA rules, and social media shaping the process, athletes and parents are more confused than ever about how to actually get recruited.In this episode, Nick Lemke talks with Rodney Cox, founder of Game Time Recruiting & Consulting and former Arizona State football player, to break down what athletes need to do differently for 2025 and 2026 recruiting.What You’ll Learn:How the recruiting game has changed (and what coaches look for now)Why DMs and Twitter/X are non-negotiable for recruitsWhat to include in your bio (GPA = “Get Paid Academically”)How to get noticed even if you're injured or your team or coach is strugglingMistakes that ruin offers before they’re realWhat’s one thing you’re changing in your recruiting approach after hearing this episode?Follow Rodney Cox – Game Time Recruiting & ConsultingInstagram: https://www.instagram.com/gametime_rc/TikTok: https://www.tiktok.com/@gametime_rcTwitter/X: https://x.com/GametimeRCFollow NickInstagram: https://www.instagram.com/nicklemkerdTikTok: https://www.tiktok.com/@nicklemkerdTwitter/X: https://twitter.com/nicklemkerd

What to Eat Before Morning Practice (Without Feeling Sick)

2025-10-3019:56

If you’ve ever eaten before a morning practice and thrown up, or skipped breakfast to avoid it... this episode is for you.Nick breaks down exactly what athletes should eat before early workouts so you can stop feeling slow, tired, and behind your teammates. You’ll learn how to fuel right, even when you’re not hungry, and how to finally feel strong during those early lifts or practices.🎯 What You’ll LearnWhat to eat before morning workouts to perform your bestHow to prevent throwing up or stomach crampsThe best breakfast options for different time windowsWhy skipping breakfast means skipping resultsHow to train your body to want food again in the morningWhat’s your go-to pre-practice meal?Follow NickInstagram: https://www.instagram.com/nicklemkerdTikTok: https://www.tiktok.com/@nicklemkerdTwitter/X: https://twitter.com/nicklemkerd

Supplements Athletes Should Avoid: BCAAs, Energy Drinks & More Wastes of Money

2025-10-2320:45

Most athletes think supplements are the shortcut to getting bigger, faster, stronger, but most of them are a waste of money… and some are dangerous.In this episode, Nick breaks down the supplement industry myths, the ones you should avoid, and the few that are actually worth considering.If you’ve ever taken something you saw on TikTok, bought a “mass gainer,” or grabbed a pre-workout after school, this one’s for you.What You’ll LearnThe truth about energy drinks, pre-workouts, and “testosterone boosters”Why BCAAs are one of the most overrated supplements in sportsWhat “third-party tested” really means (and why it matters for your eligibility)The supplements that are actually backed by scienceThe three questions every athlete should ask before buying anythingWhat’s the worst supplement you’ve ever tried or almost bought?Follow NickInstagram: ⁠https://www.instagram.com/nicklemkerd⁠TikTok: ⁠https://www.tiktok.com/@nicklemkerd⁠Twitter/X: ⁠https://twitter.com/nicklemkerd

From JUCO to the Dodgers: How Coach EZ Builds Complete Ball Players

2025-10-2149:17

What does it really take to move from junior college baseball to working with one of the best organizations in the game?In this episode, Nick sits down with Coach EZ (Ezra Lacina), now part of the Los Angeles Dodgers system and former Everett Community College baseball coach to unpack what it means to become a complete ball player.They dive into how catchers, hitters, and pitchers can develop the skills, mindset, and preparation habits that separate average from elite. Along the way, Coach EZ shares lessons inspired by players like Will Smith and Cal Raleigh, plus insights any high-school athlete can apply right now.What You’ll LearnWhat high-school baseball players can learn from pro catchers like Will Smith and Cal RaleighHow Coach EZ helps athletes develop athleticism, consistency, and efficiencyThe role of mindset and preparation in becoming a complete ball playerWhat the Dodgers system emphasizes when looking for and developing playersHow to translate college-level lessons into your own daily habitsWhat’s one lesson from Coach EZ you’ll use to raise your game this week?Follow Coach EZTwitter/X: https://x.com/coach_EZLACINAFollow NickInstagram: https://www.instagram.com/nicklemkerdTwitter/X: https://twitter.com/nicklemkerd

Soccer Offseason Nutrition: What to Eat to Get Faster, Stronger, and Last Longer

2025-10-1622:14

If you’re a soccer player trying to get faster, stronger, and last longer into the second half, this episode is for you.Nick breaks down what soccer players need to eat in the offseason to build speed, strength, and endurance and why skipping carbs or under-eating might be the reason you’re still stuck.What You’ll Learn:Why “eating clean” isn’t enough for soccer playersThe right balance of carbs, protein, and hydrationHow to build an eating schedule that matches your training loadWhy skipping breakfast or snacks kills your performanceSimple food swaps to boost energy all game longWhat’s one thing you’ll change about your eating routine this offseason?📲 Follow Nick:Instagram: https://www.instagram.com/nicklemkerdTikTok: https://www.tiktok.com/@nicklemkerdTwitter/X: https://twitter.com/nicklemkerd

When Should Athletes Train for Speed? (ft. Coach Czar of Czar Athletics)

2025-10-1445:39

Every athlete wants to get faster, but most are training for speed at the wrong time and the wrong way.In this episode, Nick talks with Coach Czar (Frederick Alcazar), founder of Czar Athletics and Oklahoma’s first certified Universal Speed Rating Lab. Together, they break down what real long-term athlete development looks like, when to focus on speed, and how parents can support growth the right way, without burnout or injury.What You’ll Learn:When athletes should actually start speed trainingWhy early specialization hurts long-term athletic developmentHow to build strong, fast movers at every ageWhy “general physical prep” matters more than drillsThe minimum effective dose for in-season trainingHow nutrition ties into strength, speed, and recoveryHow are you developing your speed right now?Connect with Coach Czar:Instagram: https://www.instagram.com/czar.athletics/X (Twitter): https://x.com/czarathleticsTikTok: https://tiktok.com/@czarathletics

The Hidden Reason You’re Always Tired: Athletes Are Not Eating Enough (ft. Stephanie Militano, RD)

2025-10-0732:00

Too many high school athletes are running on empty. They train, they grind, but they never give their bodies the fuel they actually need.In this episode, Nick talks with Stephanie Militano, RD, a sports dietitian who helps athletes overcome under-eating, low energy, and RED-S. They break down the silent problems holding athletes back—from lost strength and slow recovery to poor sleep and stalled growth.🎯 What You’ll Learn:The signs you’re not eating enough (and what to do about it)Why “eating clean” can still leave you under-fueledHow sleep and nutrition work together for growthWhy skipping breakfast crushes performanceThe truth about protein shakes, calories, and “bad” foodsWhat’s one small way you can eat more consistently this week?Connect with Stephanie:Website: https://smnutritionrd.com/Instagram: https://www.instagram.com/highschool.athlete.nutrition/TikTok: https://www.tiktok.com/@hs.athlete.nutrition

Basketball Nutrition: What to Eat to Stay Strong All Season

2025-10-0227:09

Basketball season is long. And if you’re losing weight, feeling sore for days, or crashing in the 4th quarter, it’s not your coach or teammates—it’s your nutrition.In this episode, Nick explains how basketball players can fuel smarter in-season to maintain strength, energy, and focus through every game. From common red flags to pro-level examples like LeBron, you’ll learn how to match your fueling to the demands of your season.We cover:✅ Why basketball players lose energy mid-season✅ How under-fueling hurts strength, recovery, and performance✅ The role of carbs, protein, and hydration in staying strong✅ What meals and snacks actually work during a busy season✅ Why discipline with fueling is the difference between surviving and dominating📲 Text “MEAL PLAN” to 253-470-2423 or DM @nicklemkerd on Instagram if you want a personalized in-season meal plan.🔗 Follow Nick:Instagram: https://www.instagram.com/nicklemkerdTikTok: https://www.tiktok.com/@nicklemkerdTwitter/X: https://twitter.com/nicklemkerd

Will Over Skill: What College Coaches Really Want in Recruits (ft. Coach Art Senato)

2025-09-3044:34

Most athletes think winning programs are built by coaches. But the truth? Players have just as much responsibility.In this episode, Coach Art Sonato, with over 500 career wins, college players developed, and MLB scouting experience - shares what it really takes to succeed. From culture and work ethic to recruiting and confidence, this conversation is a must-listen for athletes chasing the dream of playing at the next level.What You’ll Learn:Why “will” beats “skill” when it comes to lasting successThe role athletes must play in building team cultureWhat college coaches actually ask about you (and it’s not your stats)How recruiting portfolios and game video should really lookWhy confidence is built in preparation, not hypeWhat's the # 1 thing holding you back from playing college ball?📌 Connect with Coach Art Sonato:X/Twitter: https://x.com/coachsenato29Instagram: https://instagram.com/coachsenato29/

Persistence & Perspective: The Athlete’s Secret to Resilience

2025-09-2516:16

Persistence keeps you moving forward when everything in you wants to quit. Perspective reminds you why the fight is worth it. Together, they build resilience—the trait that separates athletes who give up from those who rise.In this episode, Nick shares:✅ The story of Hudson, a high school athlete who battled sickness and loss but came back stronger✅ Why persistence is about refusing to stay down, not never failing✅ The role of perspective in turning injuries, losses, and setbacks into growth✅ Lessons from pro athletes like Kobe Bryant, Alex Smith, and Tiger Woods✅ How to use persistence + perspective to stay grounded through life’s hardest momentsWhat’s one time persistence or perspective helped you push through as an athlete?🔗 Follow Nick:Instagram: https://www.instagram.com/nicklemkerdTikTok: https://www.tiktok.com/@nicklemkerdTwitter/X: https://twitter.com/nicklemkerd

Athletes, Mental Health & The Fight We Don’t See | With Bill Borg

2025-09-2348:51

This is one of the hardest episodes I've ever recorded, but it matters.I sit down with Bill Borg, who shares the powerful and heartbreaking story of his son Colton, a former college athlete. Together, they open up about mental health, loss, and what families, coaches, and athletes need to know if we want to prevent more tragedies.You’ll hear:✅ Why athletes struggle more than most people realize✅ The warning signs parents and coaches often overlook✅ What friends and teammates can do to step in✅ The importance of vulnerability and real conversations✅ Why no one should carry these battles alone⚠️ If you are struggling, you are not alone. Call or text 988 in the U.S., or check international hotlines at https://findahelpline.com.

Baseball Offseason Nutrition: How to Gain Size, Strength & Speed Before Spring

2025-09-1818:54

Every spring, baseball players complain about being behind, but the truth is, they wasted their offseason.In this episode, Nick breaks down how to lock in your nutrition this fall and winter so you don’t waste another six months. From gaining muscle to leaning out to building speed, you’ll learn how to fuel your training and show up in March as a completely different athlete.We hit on:✅ Why offseason nutrition is the difference between JV and varsity✅ The right timeline to actually gain size or lean out✅ Why eating more protein isn’t enough for baseball players✅ Real success stories from athletes who transformed in 3–6 months✅ How to fuel smarter (not just more) so your training actually pays off📲 Text “BASEBALL” to 253-470-2423 for a meal plan built for baseball players.🔗 Follow Nick:Instagram: https://www.instagram.com/nicklemkerdTikTok: https://www.tiktok.com/@nicklemkerdTwitter/X: https://twitter.com/nicklemkerd👊 Share this with a teammate who needs to put on some muscle before March

How to Get Recruited (What Athletes & Parents Must Know) | Patrick Jones

2025-09-1631:55

Most families waste time and money on the wrong recruiting steps. Former D1 player and Orioles minor league coach Patrick Jones has seen it all, and now he helps athletes build real recruiting plans that work.In this episode, Patrick breaks down:✅ What athletes should focus on in middle school, freshman, sophomore, junior, and senior year✅ Why endless showcases and travel teams won’t guarantee an offer✅ How parents can help (or hurt) the recruiting process✅ The importance of development, resourcefulness, and consistency✅ Why choosing the right fit matters more than chasing a D1 logoWhat year of school are you in and how's the recruiting process going for you?📌 Connect with Patrick Jones:Website: https://patrickjonesbaseball.comInstagram: https://www.instagram.com/pjonesbaseball/Twitter/X: https://x.com/pjonesbaseball

Why Athletes Crash Mid-Season (And How to Fix It with Nutrition)

2025-09-1116:38

Sore. Tired. No appetite. Losing weight. Crashing in the 2nd half.If this sounds like your season, you’re not alone. By mid-season, most athletes are under-fueling without even realizing it—and it’s costing them muscle, recovery, and performance.In this episode, Nick breaks down:✅ Why appetite drops during the grind of the season✅ The hidden dangers of under-fueling (muscle loss, slower recovery, more sickness)✅ Real athlete stories of fixing energy and recovery mid-season✅ Practical strategies: smoothies, smaller meals, energy-dense foods, carb timing, hydration✅ How discipline with fueling separates average athletes from champions📲 DM Nick on Instagram (@nicklemkerd) for resources on in-season fueling.🔗 Follow Nick:Instagram: https://www.instagram.com/nicklemkerdTikTok: https://www.tiktok.com/@nicklemkerdTwitter/X: https://twitter.com/nicklemkerd👊 Share this with a teammate who’s gassed mid-season.

JUCO Baseball Reality Check: Development, Recruiting & The Right Fit | John Scanzano

2025-09-0941:17

Most athletes think recruiting is about highlight reels and stats. But with decades of experience across travel ball, high school, and now JUCO, Coach John Scanzano knows better.In this episode, he explains what actually moves the needle in recruiting - why coaches care more about your habits, character, and fit than your flashy highlights. He also shares why JUCO is one of the most valuable (and overlooked) routes for players who want to reach their full potential.You’ll hear:✅ Why development and preparation matter more than hype✅ The traits that make coaches say “I want that player”✅ How coaches talk to each other, and why that can help or hurt you✅ Why JUCO may be the smartest path to D1 or pro ball✅ What athletes need to eliminate if they’re serious about their dreamWhat's your path to college ball?📌 Connect with John Scanzano:Instagram: https://www.instagram.com/jscanz8Twitter/X: https://x.com/johnscanz8

#box-pro-ellipsis-176416844333212{-webkit-line-clamp:2;}Student Athlete Performance