OAK PERFORMANCE RADIO

Welcome to Oak Performance Radio, where we bring you amazing content for athletes, parents, and coaches. We aim to help athletes achieve optimal performance and be their best. In this episode, we're excited to have Sam Matzl, a nutrition expert who has figured out the key to athlete nutrition. She'll share her insights on what athletes need to do to stay on top of their game. Get ready to take notes, sit back, and enjoy the show!

1:46 Athlete’s mindset and nutrition.

4:10 Meal prep and meal planning.

9:54 Lunch and dinner ideas.

14:13 How to make the buffalo chicken dip.

17:35 Protein smoothies with fruit.

19:59 Meal prepping for breakfast, lunch, and snacks.

22:24 Protein bars and power crunch.

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HERE ARE SAM'S RECIPES:

Overnight Oats:

-1/2 cup dry oats

-1/2 cup almond milk (any milk works)

-1 scoop protein powder of choice

-1 tablespoon chia seeds

-1/4 cup of vanilla greek yogurt

Add In Options: mixed berries, PB powder with chocolate chips, diced apple and cinnamon

Veggie Ranch Dip:

-2 cups plain greek yogurt

-packet of ranch seasoning

Buffalo Chicken Dip:

-1 cup/8 ounces cream cheese

-2 cups plain greek yogurt

-4 cups shredded chicken

-1 cup buffalo sauce

-1/2 packet ranch seasoning powder

-1/2 cup shredded cheese

Combine in a sauce pan on medium heat. Stir often until smooth, combined consistency is reached. Enjoy with celery or any veggie of choice.

Other High Protein Go-To’s:

-Cottage Cheese

-Greek Yogurt cups

-“Built” Protein Bars (or any protein bar of choice)

-Egg whites/Egg beaters/whole eggs

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Many thanks to POWER ATHLETE for sponsoring this episode of OAK PERFORMANCE RADIO!

POWER ATHLETE is the premier resource for training athletes, educating coaches, and nutrition!

POWER ATHLETE aims to provide world-class solutions for real-world athletes & coaches.

POWER ATHLETE has worked with thousands of athletes around the globe and has taken them to the highest levels of performance!

Check them out at:

https://powerathletehq.com/

Power Athlete

Oak Performance Radio gets hijacked by Coach Dave McKercher and some elite Madtown Juniors Volleyball Athletes.

Enjoy the show!

Work hard, lift weights, have fun, be competitive, enjoy the process, more is not better, better is better.

Enjoy the show!

Adam gets the MADtown crew on the show at the Madtown Festival!

BIG NEWS:

LOVB pro league comes to Madison

Madison, Wisconsin will be home to our professional team in the region and in partnership with our Madtown Juniors club, we will be developing a brand new, state-of-the-art pro training facility in Madison, where youth-to-pro players will have the opportunity to train alongside, learn from and create even stronger ties together.  With a mission to create a path to pro, this new 8 court facility will allow us to strategically tie our pro team to our clubs like Madtown Juniors, FC Elite, One Wisconsin and VC United’s over 1670 players, as we create an instant connection between our athletes and builds an ecosystem of fandom from the ground up.

Check them out at www.madtownjuniors.com

Check out League One at www.lovb.com

Allie is a standout middle blocker at Penn State University. She started in all 32 matches during the 2022 season, and earned All-Big Ten First Team honors. Allie ranks fifth in the conference in total blocks, and is a LOVB Club Elite VBTC Alumni.

Checkout Allie on IG @allieholland_

Check out League One Volleyball at https://lovb.com/

 - - - - - - - - - -

Many thanks to POWER ATHLETE for sponsoring this episode of OAK PERFORMANCE RADIO!

POWER ATHLETE is the premier resource for training athletes, educating coaches, and nutrition!

POWER ATHLETE's goal is to provide world-class solutions for real-world athletes & coaches.

POWER ATHLETE has worked with thousands of athletes around the globe and have taken them to the highest levels of performance!

Check them out at:

https://powerathletehq.com/

Power Athlete

Cheridyn, a LOVB Club A5 Alumni, appeared in seven matches during her Freshman season at UCLA. Cheridyn is an outside/opposite hitter, who was tabbed as the 2021-22 Georgia Gatorade Volleyball Player of the Year. 

Checkout Cheridyn on IG and TikTok at @cheridynnoel

Check out League One Volleyball at https://lovb.com/

 - - - - - - - - - -

Many thanks to POWER ATHLETE for sponsoring this episode of OAK PERFORMANCE RADIO!

POWER ATHLETE is the premier resource for training athletes, educating coaches, and nutrition!

POWER ATHLETE's goal is to provide world-class solutions for real-world athletes & coaches.

POWER ATHLETE has worked with thousands of athletes around the globe and have taken them to the highest levels of performance!

Check them out at:

https://powerathletehq.com/

Power Athlete

Molly Phillips, current Junior Opposite at the University of Texas. Won a National Championship this past season (2022). This past season she was an AVCA All-American Honorable Mention. In the 2021 season, she was AVCA All-Southwest Region, Second Team All-Big 12, and First Team Academic All-Big 12. 

Checkout Molly on IG at @mollygreengiant

Check out League One Volleyball at https://lovb.com/

 - - - - - - - - - -

Many thanks to POWER ATHLETE for sponsoring this episode of OAK PERFORMANCE RADIO!

POWER ATHLETE is the premier resource for training athletes, educating coaches, and nutrition!

POWER ATHLETE's goal is to provide world-class solutions for real-world athletes & coaches.

POWER ATHLETE has worked with thousands of athletes around the globe and have taken them to the highest levels of performance!

Check them out at:

https://powerathletehq.com/

Power Athlete

Dennis has spent the last 20 years refining his craft as an Athletic Trainer and Strength and Conditioning Coach at well-known and respected locations around the metro including Rockhurst High School, Shawnee Mission Medical Center, and the Olathe Medical System.

In addition to his local work, he has also worked with soccer athletes in the Professional Developmental League and worked as a consultant for Power Athlete.

Enjoy the show!

- - - - - - - - - - -

Many thanks to POWER ATHLETE for sponsoring this episode of OAK PERFORMANCE RADIO!

POWER ATHLETE is the premier resource for training athletes, educating coaches, and nutrition!

POWER ATHLETE's goal is to provide world-class solutions for real-world athletes & coaches.

POWER ATHLETE has worked with thousands of athletes around the globe and have taken them to the highest levels of performance!

Check them out at:

https://powerathletehq.com/

Power Athlete

Coach Fagan has set up high school strength and conditioning in public/private, urban/rural, midwest/pacific northwest, rich/poor environments with success. He is currently leading the charge for Rochelle High School in Rochelle, Illinois.

Strength is never a weakness and weakness is never a strength:)

Enjoy the show!

Coco, Bria, Hannah, and Thalia take over Oak Performance Radio after their national qualifying tournament win!

Enjoy the show!