Student Athlete Performance

Why Most Athletes Don’t Gain Weight (It’s NOT Metabolism)

Think your metabolism is too fast to gain weight? That’s not the problem.
Too many athletes blame their metabolism when the real issue is inconsistency, poor food choices, and bad meal timing. In this episode, I break down why you’re struggling to gain weight and exactly how to fix it—without counting calories or forcing yourself to overeat.
 
What We Covered in This Episode:
Why skipping breakfast sets you up for failure
The 3 biggest reasons athletes struggle to gain size
How to eat every 3-4 hours (even when you’re not hungry)
The right way to balance protein, carbs, and fats for muscle growth
Why weekends might be holding you back from gaining weight
 
Want Help Gaining Weight the Right Way?📲 Text "GAIN" to 253-470-2423 for free resources & coaching options.
 
📩 Follow for more tips:
Instagram: https://www.instagram.com/nicklemkerd
Twitter: https://twitter.com/nicklemkerd
Facebook: https://www.facebook.com/nicklemkerd
TikTok: https://www.tiktok.com/@nicklemkerd
 
Keep striving for greatness.

The Hard Truth About College Recruiting with Don Williams

So many athletes chase D1 offers without ever asking: Is this actually the right fit for me?
 
In this episode, Don Williams—recruiting expert and former coach at every level (NAIA, NCAA, USL)—breaks down the realities of college soccer recruitment and why maximizing your potential is more important than chasing a division label.
 
Don shares his insights on:
Why self-assessment is critical in the recruiting process
How genetics, work ethic, and mindset all factor into success
Why some athletes limit their own opportunities with a "D1 or Bust" mindset
The importance of controlling what you can control—training, nutrition, and habits
How social media and what you consume online impact your development
This episode is a must-listen for any athlete (or parent) navigating the recruiting process.
 
If you’re serious about playing in college, connect with Don:
Instagram: @don_k_williams
X (Twitter): @Don_K_Williams
Sports Recruiting USA (SRUSA)
 
 
Subscribe for more expert insights on fueling, training, and thinking like a D1 athlete.

Get Bigger, Get Faster—At the Same Time

🔥 Want to build muscle but stay explosive? Or get leaner without losing strength? Most athletes think they have to choose between size and speed—but that’s just not true.
 
In this episode, I break down how to:✅ Gain muscle without slowing down✅ Get leaner without getting weaker✅ Fuel your body the right way—not just eat more protein✅ Train like an explosive athlete, not a bodybuilder✅ Avoid the biggest mistakes athletes make when bulking or cutting
 
📢 Reality check: If you are gaining or losing weight and you are LOSING speed, strength, or energy... you're doing it wrong. Wave that red flag because something isn't right. Athletes I work with not only get to their ideal SIZE, but they get the strength, speed and energy to go with it. 
 
🚀 Struggling to gain muscle AND speed as an athlete? Text "BUILD" to 253-470-2423, and I'll make sure we get you right.
 
📲 Connect with me:📸 Instagram: @nicklemkerd🐦 Twitter: @nicklemkerd📘 Facebook: Nick Lemke

Eating for Endurance with Meredith Parmley, RD

Most athletes train hard, but are they eating the right way to fuel that effort?
Endurance athletes—from runners to soccer players—burn a ton of energy, and what they eat (or don’t eat) can make or break their performance. Whether it’s gassing out mid-game, hitting an energy wall, or struggling to recover, it all comes back to nutrition.
In this episode, I sit down with Meredith Parmley, RD, a former D1 runner and sports dietitian for Houston Dynamo & Houston Christian University to break down:
✅ How to eat for endurance sports & long training sessions✅ The biggest fueling mistakes that drain energy✅ Why intra-workout fueling matters more than you think✅ How athletes can avoid Low Energy Availability (LEA)
If you’re an athlete pushing your limits—or a coach/parent making sure your athlete stays fueled—this episode is a must-listen.
 
Connect with Meredith Parmley:📸 Instagram: @meredithparmleysportsrd
 
🔥 If this episode gave you value, share it with a teammate who needs to hear it!

Want to Get Recruited? Eat Like It.

Every athlete says they want to get recruited. But are you actually fueling like someone who stands out?
 
Here’s the truth: If you’re eating like every other high schooler, you’re mid—and mid athletes don’t get offers (at least not to their top choice schools...)
 
Coaches don’t just recruit talent—they recruit durability, consistency, reliability, and discipline. If your nutrition is holding you back, you’re making it way harder to get noticed.
 
In this episode, we’re breaking down:✅ How fueling like an elite athlete makes you more recruitable✅ The biggest nutrition mistakes keeping athletes average✅ What college-level athletes do differently with their diet✅ How better nutrition leads to bigger, stronger, faster performance
 
👀 Want to separate yourself from the competition? Listen in.
 
📲 Instagram: @nicklemkerd📲 Twitter: @nicklemkerd📲 Facebook: Nick Lemke RD
 
If you're serious about fueling for the next level, shoot me a DM.

From JUCO to D1 with Nick Marrero

Everyone’s dream is to go D1, but the path isn’t always what you expect.
 
With the transfer portal changing the game, more and more athletes are realizing that Juco, D3, and D2 are becoming the new norm—and that’s OK. What separates those who make it D1 from those who don’t? What does it really take to compete at the highest level?
 
In this episode, I sit down with Nick Marrero, a former catcher who took the Juco route, played at Chipola (one of the top Jucos in the country), HCC, and Hofstra University before moving on to law school. We break down:
✅ What it really takes to go from Juco to D1✅ The mindset & work ethic that separates top athletes✅ Lessons from Chipola’s 2018 National Championship run✅ How to know your role & bring value to your team✅ Life after sports—using your athlete mindset to win in any career
 
If you’re an athlete trying to figure out your next step—or a coach/parent guiding someone through the process—this episode is a must-listen.
 
📲 Connect with Nick Marrero:
📩 Email: nmarrero1@pride.hofstra.edu📸 Instagram: https://www.instagram.com/nickmarrero8/🐦 Twitter: https://x.com/NickMarrero18
 
If this episode gave you value, be sure to leave the podcast a review and share it with a teammate!

Take Back Your Time—Stop Letting Others Control You

Are you actually in control of your time? Or are distractions, notifications, and other people running your life?
 
Most athletes don’t realize how much time they’re losing every single day. Every notification you check, every random text you respond to, every hour spent scrolling TikTok—it’s all stealing your focus and keeping you average.
 
The best athletes don’t just train harder—they protect their time and energy better than everyone else. In this episode, I’m breaking down exactly how distractions are controlling your life and giving you a 3-Point Challenge to take back control, lock in, and finally focus on what actually matters.
 
🔥 Take the 3-Point Challenge:
1️⃣ Turn off notifications for 12 hours a day (especially before bed).2️⃣ Turn on Do Not Disturb for at least 6 hours before games.3️⃣ Schedule your social media time—don’t let it schedule you.
Try this for one week, and I guarantee you’ll feel more focused, clear, and in control.
 
DM Me Your Results:
📸 Instagram: https://www.instagram.com/nicklemkerd/📘 Facebook: https://www.facebook.com/nicklemkerd/🐦 Twitter: https://x.com/nicklemkerd
 
🔥 Loved this episode? Send it to a teammate who needs to hear this.

Fueling for the Pros with Hannah Boyl

Are you fueling like a pro athlete? Or are you making the same mistakes that hold so many athletes back?
 
Hannah Boyl, head sports dietitian for Houston Dynamo FC and owner of High Performing Human Nutrition, has worked with elite athletes at the highest level. In this episode, she’s sharing what she’s learned about fueling for peak performance—and how you can apply it to your game.
 
Here’s what we cover in this episode:✅ The most common nutrition mistake—even pro athletes make it.✅ What high school & middle school athletes should focus on NOW to get ahead.✅ Female athletes & the dangers of underfueling.✅ Why lifting won’t make you bulky (and why it’s a game-changer).✅ The #1 supplement worth taking (backed by research).
If you want to compete at the next level, you need to start fueling like it—and this episode will show you how.
 
Connect with Hannah:
📲 Instagram: https://www.instagram.com/hannahsportsrd/🌎 Website: https://hphnutrition.com/about/
 
🔥 Loved this episode? Drop a review & share it with your teammates—don’t keep these game-changing tips to yourself!

Train Like a Pro, Play Like a Pro with Eddie Marrero

Train like a pro, play like a pro. That’s the mindset Eddie Marrero brings to his work with baseball players—from middle schoolers to pros.
 
In Episode 40, I’m joined by Eddie Marrero, founder of ProBound USA Baseball and Marrero Sports Group. Eddie shares his insights on what it really takes to elevate your game, whether you’re dreaming of D1 or preparing to compete at the highest level.
 
Here’s what we cover:✅ Common mistakes hitters make—and how to fix them.✅ Why the mental game is just as important as mechanics.✅ How elite athletes approach practice and preparation.
 
If you want to step up your game and maximize your potential, this episode will show you what it takes to train—and think—like a pro.
 
Connect with Eddie Marrero:
📘 Facebook: https://www.facebook.com/hmarrero777📞 Phone: 727-463-3460
 
🔥 Think this episode was next-level? Drop a review and send it to your teammates—don’t keep these pro tips to yourself!

Do Athletes REALLY Need More Protein?

These days, the answer to almost everything seems to be: eat more protein. Want to build muscle? Protein. Trying to get leaner? Protein. Injured or concussed? Protein. But is that advice really helping—or is it holding you back?
 
In this episode, I’m breaking down why more protein isn’t always better and what you should be focusing on instead. We’ll cover:✔️ How much protein athletes actually need to support performance and recovery.✔️ The common mistakes athletes make when they overload on protein.✔️ Why balance—carbs, fats, and micros—is the key to real results.✔️ What high school, D1, and pro athletes do differently with their nutrition.
 
If you want to compete at the highest levels, your diet has to match your goals. Let’s talk about what it takes to fuel smarter, not harder.
 
Are you ready to stop guessing and start fueling like a true D1 athlete? Let’s create a custom plan that matches your goals and sets you apart from the competition. DM me on social media, and let’s separate you from the pack:
Instagram: https://www.instagram.com/nicklemkerd/
Facebook: https://www.facebook.com/nicklemkerd/
Twitter: https://x.com/nicklemkerd
 
Don’t wait... your competition isn’t.
 
Be sure to SHARE the podcast with all of your calorie and protein obsessed friends. They clearly need to hear this.