Sports Nutrition for performance and strength.

Bacon Egg Burger

It is summer and the weather is heating up. When you finally have your athlete home one night, fire up the grill and try these delicious burgers.


  • 2 Teaspoons Olive Oil
  • 1 ¼ pounds lean ground beef
  • 4 slices bacon, chopped
  • 4 English muffins
  • 4 large eggs
  • 1 tomato sliced and/or any other burger toppings you may like


  1. Heat grill to medium-high.
  2. Mix together the beef, bacon, any salt, pepper or other seasonings you may desire (We use Garlic and onion powder). Form the patties so they are ¾ inches thick. This recipe should make around 4 burgers.
  3. Grill the burgers to desired temperatures.
  4. Grill the English muffins.
  5. Cook eggs over easy on the stove.
  6. Put everything together, including any Mayo, cheese, ketchup, tomatoes, etc.
  7. ENJOY the meal and the company!

Overnight Oats


  • 1/2 cup old-fashioned oats
  • 1/2 cup milk or dairy-free alternative
  • 1 tablespoon peanut butter or nut butter alternative
  • 1 teaspoon cinnamon
  • Additional toppings: fruit of your choice, granola, nuts, chia seeds, protein powder (optional)


  1. Combine oats, milk, peanut butter and cinnamon in small bowl and stir until fully mixed
  2. Cover bowl with tinfoil and store overnight in the fridge
  3. In the morning, feel free to add additional toppings; for more staying power, you might want to stir in protein powder or top with nuts
**If you are looking for more protein in your diet, add protein powder the morning of. Remember protein is essential for muscle repair.

Tuna Avocado Quinoa Salad


  • 100g quinoa
  • 3 tbsp extra virgin olive oil
  • juice 1 lemon
  • ½ tbsp white wine vinegar
  • 120g can tuna, drained
  • avocado, stoned, peeled and cut into chunks
  • 200g cherry tomatoes on the vine, halved
  • 50g feta, crumbled
  • 50g baby spinach
  • 2 tbsp mixed seeds, toasted


  1. Rinse the quinoa under cold water. Tip into a saucepan, cover with water and bring to the boil. Reduce the heat and simmer for 15 mins until the grains have swollen but still have some bite. Drain, then transfer to a bowl to cool slightly.
  2. Meanwhile, in a jug, combine the oil, lemon juice and vinegar with some seasoning.
  3. Once the quinoa has cooled, mix with the dressing and all the remaining ingredients and season. Divide between plates or lunchboxes.

Hydration is Key to Athletic Performance

The athlete’s in Florida combat a huge illness every year and they do not even recognize it. Dehydration plays a huge role not just in an athlete’s health but also in their play on the field and their athletic Performance.

How Does Dehydration Happen?

In order to understand how dehydration can affect an athlete’s performance, one must understand how dehydration affects their health.  When your body starts to lose water, it tries to conserve the water is has by making urine more concentrated. The body also makes you feel thirsty trying to key the athlete in that they are dehydrated.

If the body does not get the water it needs, the blood becomes thick essentially. The blood vessels constrict to try and send more blood to the vital organs: heart, lungs, brain. If an athlete becomes severely dehydrated, they start to get confused and disoriented because there is not enough blood flow to the brain.

The Effects of Dehydration

Being dehydrated, causes the blood to be forced away from the muscles. Add that on top of decreased blood flow to the brain and heart, an athlete’s play becomes clumsy, they are not as focused, their heart is working harder to maintain the level play.

Being dehydrated decreases an athlete’s performance by up to 30%.  That 30% is the difference between the winning and losing play. It is the difference between the athlete that can last the whole game or that athlete that is done in the third quarter.

How much Do I need to Drink?

The Institute of Medicine recommends that females drink an average of 2.7 liters of water per day and males drink 3.7 liters per day. This does not include any activities done in the sun.  So for a female that’s around eleven eight-ounce glasses of water a day. For a male that is around fifteen glasses of water a day.

Imagine if you will the level of dehydration an athlete will suffer during a 2-2.5 hour practice outside in a florida summer day where the Temperature reaches 97 Degrees, and the Humidity is at 90%. The affects on an a players athletic performance can be devastating if not adequately hydrated before play or practice, and if not re-hydrated post-practice.

No Water is Not an Option

You need to make sure your athlete drinks water, not soda, not juice, water; to maintain their health and also keep their athletic performance up to par.  NFL players receive IV fluids on the sideline for a reason, however that is not offered at a high school or even college level.

So to keep hydrated each and every day is even more important now than ever before.

Blueberry Banana Weight Loss Smoothie Recipe

Hey Guys,

Coach JJ Morris here,

This morning I whipped up a BADASS smoothie to supplement my current weight loss program. While I rarely diet and restrict my calories, when i want to lean up or feel i’ve gone a little overboard, I shift my training and my nutrition from a power & strength gain focus, to one built around weight loss until I reach my ideal weight.

A big part of that is finding and creating recipes that taste as good as they look, and that really helps with cravings  – for me – sweets are a vice. So I often turn to smoothies that end up making huge portions for almost no impact on my over all calorie goal for the day.

Try this one, and I know you’ll Fall in Love this halloween!

Blueberry Banna Bomb


  1. 1 Cup Frozen Blueberries
  2. 1 Frozen banana
  3. 1 Cup Dannon Light & Fit Greek Yogurt
  4. 1 Cup Fairlife whole Milk (may substitute 2%)
  5. 2 Tablespoons Pyure Organic Stevia
  6. 1 Table Spoon Pure Vanilla Extract (no sugar added)

Nutrition Facts


  1. Place all ingredients in a Blender ( I prefer a ninja)
  2. Blend on High Vigorously until you see a smooth thick consistency Hint: the blueberry flakes should be very small and fine (add extra milk if needed)
  3. Enjoy Berry Bliss!

If you like this recipe please post a picture of your on our Facebook and share this post! Tell us what you think at support(@) or follow our cast iron kitchen!

Quick Healthy Breakfast Tips For The Busy Athlete

The ultimate athlete wakes up in the morning with a lot on their mind. They are thinking about the workout they are about to conquer, the time they need to beat, the team they need to beat, but what they may have most trouble with is what they need to eat a healthy breakfast …and fast. This is common especially in high school and college athletes.

A rigorous sports schedule along with school leaves little time for the mind to plan something nutritious and valuable for optimum performance. There are a few time saving tips for eating throughout the day with minimal preparation time and it is convenient for athletes on the go. Below we jotted down some kitchen materials that may save time for preparation and cleaning up. To get you focused on what you need to accomplish on the day, and no chores left to do when you get back from class. An example of a couple pre made meals that can last all week long are listed as well.

Items to get for yourself in the kitchen:

  • Plastic containers of various sizes with lids.
  • Plastic dinnerware (exclude plates, hence the containers)
  • Ziploc bags 18oz- 24oz
  • Cast iron skillets (These cannot be cleaned in the dish washer)
  • Measuring Cups
  • Shake Bottles (various uses, mainly protein shakes)
  • A crock Pot

As you can see the items above are either disposable or reusable on a daily basis. Which means no mess to clean up afterward and you are out the door with everything you prepared. Now if you are having trouble with some breakfast ideas to whip up several days in advance, here are a few nutritional dishes that can be prepared and then frozen or refrigerated to eat again.

Oatmeal and Apple Sauce with Maple Syrup

  • Steel cut Oatmeal (12 tablespoons)
  • 750 ml of water or skim milk
  • 4 teaspoons of Honey
  • About 9 tablespoons of Apple Sauce
  • 1 ½ teaspoons of cinnamon (Maple Syrup use desired)
  • Cardamom

Can be prepared in the microwave or the stovetop in less than 10 minutes. Good for at least three morning meals.

Spinach and Scrambled Eggs

  • 6 large eggs
  • Kosher salt
  • Freshly ground Black Pepper
  • 4 teaspoons of olive oil
  • 9 cups of baby spinach
  • 4 tablespoons of grated parmesan
  • Crushed Red Pepper flakes

Instructions to prepare:

Season 6 large eggs in a large bowl with kosher salt and freshly ground black pepper and set aside. Heat 4 tablespoons of olive oil in a large cast iron skillet over medium heat. Add 9 cups baby spinach and cook, tossing, until wilted, about 1 minute. Stir 4 tablespoons grated parmesan. Sprinkle with crushed red pepper flakes. Serves about 3-4 breakfast meals after frozen or refrigerated.
If you are looking for something even faster than these two examples, take a cup of fresh fruit (blueberries, strawberries, or apples) and mix in with 12oz non-fat yogurt into plastic container. Mix in 1-2 cups of granola for a quick parfait to go.

Your schedule is hectic sometimes; however do not let your nutrition and performance suffer. We here at strongeight hope you make the most of your day and pass the goals you make for yourself every morning you wake up to train. Until next time, train hard and train strong!

(The above examples are for nutritional information purposes only and are not intended to treat, cure, or prevent any disease or illness)

4 Healthy Snack Tips for Fitness and Performance

Hey Guys,

Coach Green Here. The world is a busy place. You don’t always have time to eat right while on the go.

Luckily we wanted to send you some quick tips to help keep you going without any nutritional loss along the way. Below are four snack ideas that only take minutes to make with nutritional value that is hard to come by:


Hydration is tremendously important. It’s the oil for your body that runs throughout quite literally working every muscle in every limb and internal function your body has. Sodium is key to maintaining this throughout.

Tip: Dink water with some sodium in it, or coconut water on the go. This will keep you from becoming thirsty while still keeping hydrated.



The combination of vitamin E and vitamin C will help prevent macular degeneration. The major contributor of blindness.

Tip: Slicing up strawberries and adding almond (or peanut) butter on the slices of bread. Makes for a delicious sandwich and a great source of Vitamin E and Vitamin C!



Vitamin D absorbs calcium in a unique bone-building process. The combination of the two go hand in hand as they compliment the others work.

Tip: For a quick breakfast, try a broccoli and cheese omelette along with a cold glass of orange juice.



Everyone needs more energy throughout the day. Well soluble fiber stays in the stomach longer after consumption and provides a longer and extended energy source. It also keeps you from over eating throughout the day!

Tip: Steel Cut oatmeal with brown sugar and a cup of black coffee in the morning should only take 4 minutes to make!

If you like any of these, give them a try and add them to your diet. Tell us what you think at support(@) or follow our cast iron kitchen below


*This content provided above is for informational purposes only and is not a substitute for medical advice, diagnosis or treatment.