Student Athlete Performance

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-fueled

• How sleep and nutrition work together for growth

• Why skipping breakfast crushes performance

  The truth about protein shakes, calories, and “bad” foods

Connect with Stephanie:

• Website: https://smnutritionrd.com/
• Instagram: https://www.instagram.com/highschool.athlete.nutrition/
• TikTok: https://www.tiktok.com/@hs.athlete.nutrition

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

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 success

• The role athletes must play in building team culture

• What college coaches actually ask about you (and it’s not your stats)

• How recruiting portfolios and game video should really look

• Why confidence is built in preparation, not hype

What's the # 1 thing holding you back from playing college ball?

📌 Connect with Coach Art Sonato:

• X/Twitter: https://x.com/coachsenato29
• Instagram: https://instagram.com/coachsenato29/

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 moments

What’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

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.

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/nicklemkerd

TikTok: https://www.tiktok.com/@nicklemkerd

Twitter/X: https://twitter.com/nicklemkerd

👊 Share this with a teammate who needs to put on some muscle before March

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 logo

What 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

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/nicklemkerd

TikTok: https://www.tiktok.com/@nicklemkerd

Twitter/X: https://twitter.com/nicklemkerd

👊 Share this with a teammate who’s gassed mid-season.

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 dream

What's your path to college ball?

📌 Connect with John Scanzano:

• Instagram: https://www.instagram.com/jscanz8
• Twitter/X: https://x.com/johnscanz8

Still cramping in the 4th? Still fading in the second half? It’s not conditioning, it’s your nutrition.

In this episode, Nick breaks down the complete football fueling strategy: from 2–3 days before kickoff to halftime adjustments that keep you sharp until the final whistle.

He covers:

✅ Why carb-loading matters before game day✅ The truth about hydration, electrolytes, and cramps✅ Game day meals that fuel performance (and which ones to avoid)✅ Why halftime fueling separates winners from losers✅ How nutrition impacts both physical and mental decisions in the 4th quarter

📲 DM @nicklemkerd on Instagram for a personalized game day plan.

What's your biggest struggle on game-day?

Follow Nick Lemke:

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

Be sure to share this with your teammates so that ALL of you can be playing at a high level on Friday Night.