Fueling strong bodies starts with consistent, daily choices—not just game-day decisions.

Welcome to Oak Strength Performance, where the focus is on optimizing performance and minimizing injury. This show is for athletes, parents, and coaches who want to build strong, resilient athletes through smart training, smart recovery, and real-life strategies that actually work.

Episode Highlights

In this episode, Adam Lane and Coach Kyle break down high-performance nutrition—what it really looks like day-to-day, and how small, sustainable habits around food, hydration, and rest can lead to better athletic results and overall well-being.

Key Insights

• Why protein intake matters and how much athletes really need

• The hydration formula that helps support performance and recovery

• The link between sleep, mental health, and injury risk

• Meal prepping strategies that make fueling easier

• How processed foods affect energy and long-term health

• Tips for managing caffeine and sleep patterns around training

• The importance of breakfast and simple snack prep ideas

Episode Chapters:

00:00 Intro

02:02 Importance of Nutrition and Recovery

06:35 Hydration and Protein Intake

11:13 Food Quality and Food Groups

16:03 Breakfast, Lunch, and Dinner Recommendations

23:44 Hydration and Sleep Tips

26:02 Q&A Session and Personal Experiences

48:58 Final Thoughts and Recommendations

Call to Action

If this episode helped refocus your approach to nutrition and rest, share it with a teammate, coach, or parent who could use the same boost. Be part of the Oak Strength community by applying one new habit this week — small steps counts.

Thanks for tuning in to Oak Strength Performance. Whether you’re an athlete, parent, or coach, we appreciate you showing up to keep learning and leveling up. See you in the next one!