Student Athlete Performance

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 Learn

• How to eat to grow, not just eat more
• Why most athletes lose muscle in-season (and how to prevent it)
• The real role of protein, carbs, and fats in muscle building
• How to adjust intake when training ramps up
• Why consistency beats perfection in every phase of training

What’s one small change you’re making this week to fuel like an elite athlete?

📲 Follow Nick Lemke

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• TikTok: https://www.tiktok.com/@nicklemkerd
• Twitter/X: https://twitter.com/nicklemkerd
  

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 Learn

• How to build confidence that lasts longer than your last at-bat
• The self-coaching model Chad uses with MLB & college athletes
• Why overthinking kills performance (and how to stop)
• How parents can help without adding pressure
• The truth about training your mind like your body

What’s one mental skill you’re working to build this season?

Connect with Chad Hermansen

• Instagram: https://www.instagram.com/chadhermansen/
• Linktree: https://linktr.ee/CoachChadMentalEdge
• Gap to Gap Baseball Development App: https://gaptogapbaseball.com/baseball-training-app/

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 Learn

• Why high goals and low standards never work
• How confidence is built through consistency, not compliments
• How nutrition can actually build your confidence
• The real difference between talent and skill

What's one standard you need to raise RIGHT NOW?

Get the book: https://a.co/d/68EQtF6

Follow Nick: https://www.instagram.com/nicklemkerd

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 recruits
• What to include in your bio (GPA = “Get Paid Academically”)
• How to get noticed even if you're injured or your team or coach is struggling
• Mistakes that ruin offers before they’re real

What’s one thing you’re changing in your recruiting approach after hearing this episode?

Follow Rodney Cox – Game Time Recruiting & Consulting

• Instagram: https://www.instagram.com/gametime_rc/
• TikTok: https://www.tiktok.com/@gametime_rc
• Twitter/X: https://x.com/GametimeRC

Follow Nick

• Instagram: https://www.instagram.com/nicklemkerd
• TikTok: https://www.tiktok.com/@nicklemkerd
• Twitter/X: https://twitter.com/nicklemkerd

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 Learn

• What to eat before morning workouts to perform your best
• How to prevent throwing up or stomach cramps
• The best breakfast options for different time windows
• Why skipping breakfast means skipping results
• How to train your body to want food again in the morning

What’s your go-to pre-practice meal?

Follow Nick

• Instagram: https://www.instagram.com/nicklemkerd
• TikTok: https://www.tiktok.com/@nicklemkerd
• Twitter/X: https://twitter.com/nicklemkerd

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 Learn

• The truth about energy drinks, pre-workouts, and “testosterone boosters”
• Why BCAAs are one of the most overrated supplements in sports
• What “third-party tested” really means (and why it matters for your eligibility)
• The supplements that are actually backed by science
• The three questions every athlete should ask before buying anything

What’s the worst supplement you’ve ever tried or almost bought?

Follow Nick

• Instagram: ⁠https://www.instagram.com/nicklemkerd⁠
• TikTok: ⁠https://www.tiktok.com/@nicklemkerd⁠
• Twitter/X: ⁠https://twitter.com/nicklemkerd

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 Learn

• The truth about energy drinks, pre-workouts, and “testosterone boosters”
• Why BCAAs are one of the most overrated supplements in sports
• What “third-party tested” really means (and why it matters for your eligibility)
• The supplements that are actually backed by science
• The three questions every athlete should ask before buying anything

What’s the worst supplement you’ve ever tried or almost bought?

Follow Nick

• Instagram: https://www.instagram.com/nicklemkerd
• TikTok: https://www.tiktok.com/@nicklemkerd
• Twitter/X: https://twitter.com/nicklemkerd

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 Learn

• What high-school baseball players can learn from pro catchers like Will Smith and Cal Raleigh
• How Coach EZ helps athletes develop athleticism, consistency, and efficiency
• The role of mindset and preparation in becoming a complete ball player
• What the Dodgers system emphasizes when looking for and developing players
• How to translate college-level lessons into your own daily habits

What’s one lesson from Coach EZ you’ll use to raise your game this week?

Follow Coach EZ

• Twitter/X: https://x.com/coach_EZLACINA

Follow Nick

• Instagram: https://www.instagram.com/nicklemkerd
• Twitter/X: https://twitter.com/nicklemkerd

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 players
• The right balance of carbs, protein, and hydration
• How to build an eating schedule that matches your training load
• Why skipping breakfast or snacks kills your performance
• Simple food swaps to boost energy all game long

What’s one thing you’ll change about your eating routine this offseason?

📲 Follow Nick:

• Instagram: https://www.instagram.com/nicklemkerd
• TikTok: https://www.tiktok.com/@nicklemkerd
• Twitter/X: https://twitter.com/nicklemkerd

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 training

• Why early specialization hurts long-term athletic development

• How to build strong, fast movers at every age

• Why “general physical prep” matters more than drills

• The minimum effective dose for in-season training

• How nutrition ties into strength, speed, and recovery

How are you developing your speed right now?

Connect with Coach Czar:

• Instagram: https://www.instagram.com/czar.athletics/
  
• X (Twitter): https://x.com/czarathletics
• TikTok: https://tiktok.com/@czarathletics